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11 Ways to increase your productivity and find your motivation
We all have moments where we feel a little less than motivated to work on goals. The excuse to work might be exhaustion. You could be thinking I really need a nap and a large margarita. Perhaps you would rather be doing anything else but the task at hand. You might rather be on vacation. Possibly the task at hand is unattractive.
You find yourself unable to focus. Your tasks have accumulated. Your motivation to progress has decreased. Stress has increased while staring at the mountain of work to be completed. You receive an email about another task to be completed by the end of the day.
There are a few ways to help you get past these feelings. You will be able to work efficiently. First, you must start implementing a few strategies. These strategies will help get started and keep progressing on tasks.
1. Work for 15 minutes
2. Take breaks
The Pomodoro technique is a simple time management stategy. This tecnique uses small burst of time in which a person focuses on a task for a set number of minutes. 25-minutes is the most widely used time frame for a work period. After the the time frame is successfully completed the person will take a short 5-minute break. Those that use this techinque measure how much progress tasks and projects take by monitoring how many completed pomodoros are necessary to completed the task. After a set number of pomodos are completed the user of this technique will take a longer break of about 30 minutes. This technique helps to ensure that the brain is getting a break and is better able to stay on task.
3. Reward yourself for mini accomplishments
Rewarding yourself for small accomplishments will help you better focus on the effort you put into your work rather than the outcome of your effort. Focusing on the outcome makes it harder to achieve goals when faced with problems. However, when you focus on milestones instead you will be more able to appreciate your progress.
4. Begin with the very first step
Everything you wish to accomplish will begin with the first step. So just get started on your project with the first step. You do not have to do the whole project at once. You only need to begin with the very first next step.
Focusing on the first step helps reduce all the distraction of the other steps. It will help you slow down and take your project one step at a time. Eventually you will become more efficient by focusing on the first step and then the very first next step.
5. Exercise and Nutritious foods
Simply adding extra fruit or vegetable a day. Pay attention to how you feel after light exercise. You may find a body and mind that feels well will be less likely to procrastinate.
Journaling can also be used to understand your values. Aligning goals with values is the best approach to ensuring commitment and reaching goals.
7. Eliminate distractions
8. Use a buddy
Working with a buddy can be really helpful to stay on track when reaching and finishing tasks. The friend can hold you accountable. A friend can also help provide a new perspective to the problems that face.
Choosing a friend to help meet goals can often be difficult. Find a friend that is disciplined. The friend that can hold other’s accountable. This person will be someone trusted and rarely makes others feel bad. The friend will be understanding and supportive. Do not choose someone who will shame or blame if the goal is not achieved. Having people in life that support dreams of others and listen to struggles are high value. People can never have enough of these people in their lives. Strive to be this person for yourself and others.
9. Nap and Sleep
Feeling lethargic most of the time can be a sign of poor sleep. There are ways to assist in better sleep.
- reduce screen time before bed.
- read or write before bed
- meditate before bed
- start a healthy sleep routine
- going to bed early enough to sleep for 8+ hours.
10. Mindfulness and Meditation
- Notice who you are, where you are, and what you are doing.
- Experience thoughts as they come.
- Try to examine situations and thoughts as a third party.
It is difficult for people to admit to having mental health problems. Stigma is a contributing factor to denying mental health problems. Having stress and irritability problems has also become a social norm.
Mental health issues are not necessarily mental health disorders. A person does not need to have anxiety disorder to experience symptoms of anxiety or major depressive disorder to experience symptoms of depression. When experiencing symptoms it is a good idea to speak to a primary care doctor or a therapist. Especially when these symptoms begin to create problems in any area of life.
Problems can look like having stressful relationships. A mental health issue can look like not feeling motivated to do any work. Experiencing intense feelings of insecurity, self-doubt, aggression, frustration, and the desire to isolate can be an indication of a mental health problem. Any of these feelings could be easily addressed in a few therapy sessions.
Therapy can be for any one. People go to therapists for a variety of problems. For instance you can go to therapy if your job is more stressful than normal. The therapist can help you work through and adapt to the high stress situation. Working with a therapist can help a person feel better able to handle high stress situations.
If you procrastinate I recommend…
Procrastination: Why You Do It, What to Do About It Now
This book helped me in four MAJOR ways!!
- I significantly reduced the amount I procrastinated.
- I am more motivated at work.
- I gained the ability to recognize procrastination.
- I Learned to stop procrastinating.
I truly love this book and cannot recommend it enough for anyone that suffers from procrastination–MOST of us do. I was a chronic procrastinator. Consistently stressed out at work. I was completely unable to focus on my tasks. My boss recommended this book because she also found it helpful. This was ONE of my favorite birthday presents. I continue to keep going back to this book because the information is still useful.