Boost Your Motivation: Strategies to Overcome Procrastination and Achieve Your Goals
Learn powerful strategies to enhance your motivation, overcome procrastination, and successfully achieve your goals with actionable insights. We discuss it here!
Photo Credit: Delmaine Donson via iStockPhoto.com
By: Jamila Gomez
What does it take to motivate yourself? You set goals, make plans, get excited, but then procrastinate when it comes time to do something. Many of us are cursed with the ability to feel good about the planning process, but awful about acting on those plans. There’s a disconnect that few people understand how to address.
Master this ability and you can do anything. However, if your ability to tie your planning and action phases together is poor, you’ll struggle immensely.
Enhance your motivation and your results with these strategies:
Give your attention to those things under your control. You can’t control much, but there’s no reason to focus on anything else. Doing so will only lead to feeling overwhelmed. For example, receiving a promotion isn’t under your control. The behaviors that improve your odds are under your control.
Put your time, energy, and attention on the things you can manipulate. Avoid wasting your resources on anything you can’t influence.
Find a purpose that inspires you. Going into work on Saturday to complete a report might sound like the least enjoyable way to spend part of your weekend, but if excelling at your job could lead to the promotion you’ve been dreaming of, it’s easier to be motivated.
Most people don’t like to work out, but the prospect of being healthier and more attractive is motivating to many people.
Avoid judging the task or activity in the short-term. Think about what you’ll get out of it down the road. Find a way to take inspired action.
Your inspiration might be a product of what you’re doing for others. How does your goal benefit others?
Focus on small wins. If your goal is to lose 50 pounds over the next year, it’s easy to become burned out. After two hard weeks of hitting the gym, avoiding late night snacks, and drinking only water, you’ve lost a total of two pounds. You’re right on schedule, but you realize that you have 48 weeks and 48 pounds to go. It seems like too much to bear.
Break the goal up into smaller pieces. Depending on your ability to focus, it might be necessary to break up the goal into segments that last anywhere from one week to 12 weeks. This way your brain can experience success and logically see a positive long-term outcome. You’ll procrastinate if the path looks too challenging.
Act first. It’s a mistake to wait for motivation to strike. You might find yourself waiting for a long time. Avoid thinking too much about the work to be done. If you wait too long to get started, procrastination becomes more likely. Before you can stop yourself, get started. You’ll find that motivation is easier to experience after you’ve acted.
Every minute you wait under the guise of “planning” or “strategizing” saps what little motivation you may already have. Jump up and get busy!
Enhance your mood. It’s much harder to be motivated when you’re in a bad mood. Studies have shown that a negative mood increases procrastination behaviors.
Procrastination enhances your mood in the short-term, but at the expense of the future. Put yourself into a better mental state and procrastination becomes less likely to occur.
Happiness increases productivity and success. Monitor your progress. Research suggests that nothing is more motivating than progress in a meaningful endeavor.
Without motivation, you can make spectacular goals and plans and still come up short. The smallest obstacle could stop you. Learning to manage your motivation is a key component of effectively handling challenges and moving on to accomplish great things. Motivate yourself and you can do anything!
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The Art of Taking Life One Day at a Time
Embrace a fulfilling life by learning the art of living one day at a time, reducing stress and increasing mindfulness. We discuss it here!
Photo Credit: jacoblund via iStockPhoto.com
By: Jamila Gomez
In a world that often demands more than we can give, the pressure to plan, achieve, and hustle can become overwhelming. We’re constantly reminded to look ahead, set goals, and chase dreams. While ambition and foresight are valuable, they can also lead to stress and burnout. What if we shifted our focus to a simpler, more mindful approach? What if we embraced the art of taking life one day at a time?
Living one day at a time is more than just a mantra; it’s a powerful way to ground ourselves in the present moment. When we concentrate on today, we reduce the anxiety that comes from worrying about the future and the regret that can stem from dwelling on the past. Each day becomes a new opportunity to experience life fully, appreciate the small moments, and manage challenges as they come.
Why It’s Important
1. Reduces Anxiety: By focusing on today, we can alleviate the anxiety that arises from trying to control the future. It’s easy to become overwhelmed by what-ifs and worst-case scenarios. Concentrating on the present allows us to handle what’s immediately in front of us without the added burden of future uncertainties.
2. Increases Mindfulness: Living day by day encourages mindfulness – the practice of being fully engaged in the here and now. Mindfulness can improve mental clarity, reduce stress, and enhance overall well-being. It allows us to savor life’s simple pleasures, from a warm cup of coffee in the morning to a beautiful sunset in the evening.
3. Enhances Resilience: Life is unpredictable, and challenges are inevitable. By taking things one day at a time, we can build resilience. We learn to tackle obstacles step by step, making them more manageable and less daunting.
4. Improves Productivity: Breaking down tasks into daily goals can make them more achievable. Instead of feeling paralyzed by a massive to-do list, we can focus on completing specific tasks each day. This approach can boost productivity and provide a sense of accomplishment.
Practical Tips for Living One Day at a Time
1. Start Each Day Fresh: Treat each morning as a new beginning. Let go of yesterday’s mistakes and worries. Approach the day with a positive mindset and a commitment to making the most of it.
2. Set Daily Intentions: Instead of overwhelming yourself with long-term goals, set daily intentions. Decide what you want to achieve today, whether it’s finishing a project, taking a walk, or spending quality time with loved ones.
3. Practice Gratitude: Take a moment each day to reflect on what you’re grateful for. This simple practice can shift your focus from what’s lacking to what’s abundant in your life, fostering a sense of contentment.
4. Limit Distractions: In a hyper-connected world, distractions are everywhere. Set boundaries with technology and create dedicated time for focused activities. This can help you stay present and engaged in whatever you’re doing.
5. Take Breaks: Allow yourself to take breaks and rest. Listen to your body and mind. Whether it’s a short walk, a few minutes of deep breathing, or simply sitting quietly, taking breaks can rejuvenate you and enhance your focus.
6. Reflect at Day’s End: Before you go to bed, take a few moments to reflect on your day. Acknowledge what you’ve accomplished, forgive yourself for any shortcomings, and let go of any lingering stress. Prepare to start fresh again tomorrow.
Living one day at a time also means embracing imperfection. Not every day will be perfect, and that’s okay. Some days will be challenging, and others will be filled with joy. By accepting the ebb and flow of life, we can find peace and balance.
Remember, life is not a race. It’s a journey meant to be savored. By taking it one day at a time, we can cultivate a deeper appreciation for the present moment and create a more fulfilling, less stressful life. So, slow down, breathe, and embrace today. Tomorrow will take care of itself.