Doing nothing all day is pleasant on vacation, but can become frustrating when we lose our zest for work and/or hobbies. It’s not that you don’t want to hit all your goals or want something to show for the hard work — it’s just that there’s a mental barrier pushing you into a funk. And the more you try to do more, the further into the funk you go. Though, there are some solutions to this frustrating state of mind to snap you out of it and reignite your fire again.
2. Create an itemized to-do list
Thinking about everything you have on your plate can be overwhelming and exhausting. The last thing that sounds appealing is figuring out how to complete every task. Although seemingly counterintuitive to easing your stress, writing a to-do list can be just the thing to alleviate some of that burnout. Writing to-do lists allows you to break down your heavy plate of action items into smaller tasks you can check off as you go. Additionally, crossing things off as you go can further motivate you and help reignite that spark.
3. Find a short-term reward
Yes, creating a system where you reward yourself after every task can become problematic, but using rewards as an incentive while in a funk is helpful. When you aren't feeling 100 percent, performing daily activities (as usual) is hard, so triggering the brain's reward system becomes necessary. Perhaps you can grab an ice cream after completing an important project or get your favorite coffee to get through the workday. The point is you're never too old to use a little treat as an incentive to get run-of-the-mill tasks done, especially at the height of burnout.
4. Switch up your routine
One way to pull yourself out of a rut is by implementing a new schedule. Of course, you’ll hit a wall by repeating the same thing — routine tends to get boring. Instead of drudging up whatever energy you can to get back into the swing of things, consider rearranging your day or implementing a new element into your routine, such as meditation. Mixing up the mundane can give you something to look forward to as an unexpected energy boost.
5. Get support and accountability from a friend
Sometimes making goals with friends or checking in about specific goals can give you the necessary support and accountability to push on. Your friend might be a workout buddy or simply there to ensure you are reaching milestones along the way of your personal goals.
6. Go for a walk
Feeling a loss of motivation can also result from working too long and too hard on work-related tasks. Switch things up by taking things outside and getting a change of scenery. Walking alone can improve your mood and mental well-being, which can prove highly effective for combating feelings of stress or lack of motivation. Perhaps you’ll find some inspiration while out in nature as well.
7. Make long term goals
Keeping a long-term goal in sight can be exactly what you need to move forward, or find it within you to keep pushing along. With a goal that takes awhile to achieve, you can remind yourself that the effort you take towards said goal is moving you closer towards it. Having a reason to keep up your effort is one way to stay the course and continually re-motivate yourself.
8. Stick it out
Easier said than done, of course. But at the end of the day, if none of the other tips prove effective for your individual situation, sometimes the one thing left to try is to just push yourself. As the old saying goes, “Fake it till you make it.” This applies well to any instance where you no longer feel a sense of drive. Eventually, pushing yourself through the lackluster feeling of having no motivation will propel you back into a state where you feel on top of your game again.