Set SMART Goals:
Set your long-term goals, then break them down into smaller, easier steps. This will make them seem less overwhelming and help you reach them faster.
If your long-term goals don’t get you excited, you might want to revisit them. Goals that are too easy are boring, and don’t really help us stay motivated to move towards them. On the other hand, goals that are too difficult can be demoralizing, and cause us to give up because of lack of confidence in the ability to reach them.
When setting goals and long-term outcomes, don’t be afraid to push your comfort zones a bit. Facing your fears and making yourself reach for something is often much more rewarding because of the challenge it provides us.
It often helps to set SMART goals:
Specific – A vague goal is like trying to take a trip without a destination: you’ll find yourself meandering all over the place and possibly going around in circles. Knowing the exact thing you’re reaching for helps you create a plan to get there. It’s not helpful to tell yourself you want to be rich if you haven’t yet defined what rich means to you.
Measurable – When you have a measurable goal, it’s easy to see how far you’ve come. It also increases your excitement to see progress towards the goal, and it’s impossible to be unmotivated and excited at the same time.
Attainable – Set goals that you can realistically reach within the timeframe you choose. It’s counterproductive to set a goal to have a million-dollar business next year if you only focus on building it a few hours a week. Don’t make goals too easy either, or you’ll simply become bored and unmotivated again. Make your goals big enough to challenge yourself within your abilities.
Relevant – Relevant goals are goals that fit into your lifestyle or work environment. By setting goals that match your personal and professional values, and those that align with your long-term plans, you’ll stay motivated to keep making progress towards them.
Time based – Give yourself a deadline. This goes hand in hand with specific and measurable because you can mark off your progress as you go. And marking off progress is one of the most powerful ways to stay motivated and moving forward towards accomplishing the goal or outcome you desire.
Change your routine:
It’s hard to move forward or branch out if you’re engaged in the same routines day after day. People are creatures of habit and sometimes being stuck stems from boredom or feeling like you’re on auto-pilot.10
Look for ways to add different experiences to your day, such as:
- Strike up a conversation. Talking to new people is a great way to expand your social connections. Plus, you will learn interesting things about the people around you.
- Have some fun. Spending time engaged in an activity you love is good for your health.11
Goodman WK, Geiger AM, Wolf JM. Leisure activities are linked to mental health benefits by providing time structure: comparing employed, unemployed and homemakers. J Epidemiol Community Health. 2017;71(1):4-11. doi:10.1136/jech-2016-207260
Whether it’s hanging out with friends or pursuing a hobby, set aside time each week and focus your energy on having a good time.
- Try something new. Take a new route to work, watch a new show, or sign up for a class. Exploring the world around you can add zest to your life.
- Be spontaneous. If you’re bored with your life, live in the moment. Do things that are not pre-planned, say yes to new experiences, and don’t be afraid to do the unexpected.
Self-Doubt
A lack of motivation is often caused because you don’t honestly believe in yourself and your abilities. When you’re filled with self-doubts, it’s difficult to start a task or project because you’ve already decided it won’t turn out well and you want to avoid that eventual failure.
You believe what you tell yourself. If you tell yourself you’ll fail, you will. If you tell yourself you’re good at something, or you enjoy something, you instantly feel motivated and begin looking forward to doing it.
Take care of yourself
When you feel stuck in a rut, combat it by taking care of yourself. Self-compassion is critical to mental wellness.8 Start with a quick assessment of how well you’ve been taking care of you. Have you been eating well? Are you sleeping enough? Have you been spending time with people who care about and support you?
If something is lacking in the self-care department, now is the time to address it. Healthy food, adequate sleep, daily exercise, and social support are all essential to your physical and emotional health and wellness
The world won’t fall apart if you stop to look at a sunset, read a chapter in a good book, slip into a hot bath or say “no” to a grandchild or close friend who wants more from you than you want to give right now. Taking care of yourself depends on the ability to make your self-care a priority in balance with the needs of those around you. For me, this starts with a reality check about what others actually need from me. I have to keep reminding myself that my three daughters are well over 18.
Don’t make important decisions too quicky
Give yourself space to clear your head, set a date to re-evaluate your situation, and allow yourself to live in the present until then. This practice will enable you to fully commit to change when you’re ready to do so, without questioning yourself and your future.
All that time that you spend trying to come up with the “right” solution is time that you could put towards focusing on something else.
Boost your motivation
Sometimes getting out of a rut happens spontaneously. You might feel stuck in a rut one day, for example, then something suddenly clicks into place and the feelings vanish. In other cases, you might need to take a more active approach. One action you can take is to focus on your motivation.
Here are some ways to get motivated, even when you don’t feel particularly interested or excited about what you are doing:
- Take small step Pick an activity you would like to pursue, such as a new hobby or workout program. Start small with something you know you can accomplish. Don’t wait for motivation or inspiration to strike—just get going. Take the first step, then another, then another. Eventually, going through the motions will be a thing of the past and you will feel involved, excited, and interested in learning more.
- Reward yourself. Positive reinforcement is helpful when you’re struggling to get motivated. Promise yourself a reward for starting a task. Then, continue to reward yourself after completing each step. Eventually, pull back on the rewards but promise yourself a larger reward once you’ve reached your goals. Rewards can get you started and help generate greater interest in what you are working on.
Find your purpose
Reflect on whether what you are doing on a daily basis is in alignment with your values. If your everyday activities are not in alignment with your values, it may be beneficial to revaluate your everyday activities, make changes where appropriate, and find balance. In case you are not too sure about your values, perhaps this may be a good time to start thinking about them.
We exist on this earth for some undetermined period of time. During that time we do things. Some of these things are important. Some of them are unimportant. And those important things give our lives meaning and happiness. The unimportant ones basically just kill time.
So when people say, “What should I do with my life?” or “What is my life purpose?” what they’re actually asking is:
“What can I do with my time that is important?”