By Often, demotivation occurs when studying, working, training or pursuing dreams. Applying the Goldilocks rule and discovering your ikigai are two of the most effective methods to overcome it. Find out more.
There are days when getting out of bed and facing the world seems as difficult as climbing Everest. To combat demotivation, it is essential to remember the purpose behind your actions, face the fear of failure and maintain a positive internal dialogue.
If you need to overcome the loss of hope in one or more areas of your life, here are a series of psychological recommendations to help you. But first, let’s start with the basics.
What is demotivation?
By demotivation we mean a feeling of lack of interest, enthusiasm and energy towards things. Something that is part of apathy . You can experience it in different aspects of life, such as work, academics, sports , personal relationships and even in everyday activities such as cleaning the house or shopping.
We all go through those moments when things seem to lose their luster and we struggle to find the drive to move forward. Lack of motivation is a common and natural human experience. Although it is not possible to eliminate it completely, there are some methods recommended by specialists in order to eliminate it.
12 strategies to combat demotivation
Apathy can lead you to not take action in areas that are important to you, or turn every task into a completely empty and unsatisfying experience. Neutralize it with these twelve tips.
1. Reconfigure your internal dialogue
The process is simple: the way you talk to yourself impacts how you feel, and how you feel influences your actions. Instead of focusing on what you haven’t accomplished and blaming yourself for it, celebrate your daily progress and learnings. Transform harsh criticism into words of encouragement. If affirmations help you, you can use phrases to counteract demotivation .
2. Cultivate a growth mindset
A study published in Sage Open on demotivation in language learning discovered something striking: students who adopt a growth mindset , believing that they can improve their ability through effort and practice, show greater motivation in the face of challenges than those with a more rigid mindset.
So, what if instead of seeing your abilities as fixed and unchangeable, you thought of them as something you could develop? The most effective form of motivation is progress. For example, if you convince yourself that you can improve your skills at the gym over time, you’re likely to find the motivation to keep going.
3. Remember why you do what you do
When what you do is aligned with your values and identity, you feel more motivated to pursue it. But sometimes we lose sight of this purpose in life , which can make enthusiasm disappear. To get your motivation back, it’s helpful to remember what inspired you to start and reflect on whether you still connect with that initial reason.
For example, if you decided to study psychology to help people, remembering why you started will give you the necessary push to overcome moments of academic demotivation.
4. Practice reverse visualizations
Your habits today define who you will be tomorrow. With this idea in mind, an effective method to overcome discouragement can be to think about the consequences of inaction. For example, how would you feel if, in a month, you continue to put off improving your eating habits? I know, this strategy may feel a little uncomfortable, but it would be transformative.
5. Apply the Goldilocks rule
Sometimes you get discouraged by setting goals that are too high or too easy. Goals that are too ambitious can frustrate you by seeming unattainable, while goals that are too easy can bore you. Your brain responds best to challenges that are right at the sweet spot of difficulty: not too easy and not too hard. The Goldilocks rule is to identify those challenges that are just right to keep you motivated.
6. Set SMART goals
Many people believe they are apathetic, but in reality they lack clarity. It is not always obvious when, how and where an action should be taken. Do you have this problem? Solve it by setting SMART goals :
- S ( Specific ): Reduce the number of times I order fast food delivery per week, going from 5 times to just 1.
- M ( Measurable ): I will keep a weekly record of how many times I order fast food.
- A ( Achievable ): I will start by reducing it to 4 times a week, then to 3, until I reach just 1.
- R ( Relevant ): Reducing the amount of fast food I eat is important to me, because I value my health.
- T ( Time-bound ): I will reach my goal within 4 months and work to maintain it.
7. Simplify your life
Lack of interest may also arise from being overwhelmed by complex tasks, too many options, or too much pressure. Simplifying your life involves identifying what is truly important and prioritizing it, breaking down big goals into smaller ones, eliminating unnecessary burdens or commitments , organizing your space, and, above all, treating yourself well.
8. Make the task attractive
As James Clear said in Atomic Habits , “it is the expectation of a rewarding experience that motivates us.” Sure, there are plenty of everyday things that cause boredom. Boring errands. Washing dishes. Medical exams. But, if you connect those tasks with something you enjoy, it changes the way you perceive them. Let’s look at some examples:
- Listening to your favorite artist while you exercise.
- Taking a walk in the park on the way to a doctor’s appointment.
- Snacking at your favorite coffee shop after completing a study session.
9. Be part of a group
A great antidote to demotivation is to join a group of people with similar interests. The company and support of others is a very encouraging element. Whether you’re looking for motivation to go to the gym , start a business or learn to play an instrument, sharing experiences and challenges may just bring out your enthusiasm.
10. Compare yourself to yourself
In the age of social media, it’s easy to fall into the trap of comparing yourself to others. This is often a direct route to frustration. But what if you change your focus? Instead of measuring your progress by the achievements of others, compare yourself to yourself. Reflect on what you were like a year or a few months ago, and see how much you’ve grown.
11. Practice self-care
Physical and mental self-care plays a crucial role in the natural production of dopamine , a vital hormone for motivation. When you incorporate practices such as regular exercise, mindfulness , healthy eating, quality sleep , and building satisfying social relationships , you promote the release of this hormone and therefore combat apathy.
12. Discover your ikigai
Ikigai is a Japanese concept and refers to the reason why you get up every morning. It is the combination of what you love to do, what you are good at, what the world needs and what you can get a reward for. When you are clear about this, your sense of achievement is heightened and intrinsic motivation increases.
Possible reasons for lack of motivation
You may become demotivated when you least expect it. Or worse, when you most need it not to be. This lack of interest can arise just when you have to study for an important exam, start training or in your daily routine. The first step to overcome apathy is to understand what causes it. While there are many reasons , it may be due to the following:
- Constant motivation is impossible: staying enthusiastic 24/7 is like trying to eat soup with a fork. What I mean is that sometimes you get demotivated just because you are human.
- You don’t see visible results or the context doesn’t help: working hard and not seeing progress is often discouraging. It gets worse if there are external factors beyond your control that complicate things.
- You don’t have clear goals or understand the purpose of what you do: If you don’t know where you want to go or why, it’s difficult to direct your efforts. This can leave you feeling lost and indifferent.
- You fear failure so much that you don’t allow yourself to be exposed to it: the fear of failure is paralyzing and prevents you from taking the risks necessary to grow. Perfectionism, excessive self-demands and self-sabotage are key factors in this situation.
Do you recognize what reasons fuel your loss of drive? You can start by focusing on those specific areas to make positive changes and regain motivation.
One important thing: if the lack of motivation lasts and affects almost every aspect of your life, it could be a sign that there is something deeper, such as depression. It is essential to be aware of these signs and seek professional help.
Transform your mood!
The methods I mentioned are a good starting point to regain lost motivation. Apply them and you will notice a big difference in your mood. Now, if you find yourself in a prolonged cycle in which you feel like apathy is taking over you and you can’t find a way out of it, consider asking for specialized support.
Mental health professionals are trained to help you explore the underlying causes of this problem and develop effective strategies to overcome it. Remember that seeking help is an act of courage and self-care.