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Feeling unmotivated at work? You’re not alone. For the past few months, concentrating on day-to-day tasks has been a challenge for most people. After all, there’s been kind of a lot going on in the world and working at home is a distraction bonanza. So, if your motivation meter is pointing to low, try these tips for putting some gas back in the tank to make your days more productive.
There are scientifically proven reasons why you feel tired and unmotivated. We’re all dealing with anxiety, stress, sadness, uncertainty, and helplessness—and we can’t even rely on our normal routines for comfort.
Erin Walsh, from the Spark & Stitch Institute, says, “While a certain amount of stress can boost energy and increase focus, more often it leaves us feeling irritable, tired, and fuzzy. Goals that seemed achievable at the start of the day often seem out of reach by lunch.”
Remember this is an extraordinary situation and give yourself a break.
The dictionary definition of motivation is, “having a strong reason to act or accomplish something.” When it feels like the whole world is out of whack, it can be hard to identify a “strong reason” to do everyday job tasks. So, take a few minutes to think about how the work you do makes a difference.
Ask yourself: How does my work …
Then, take the most inspiring answers to those questions, and make them your mission for getting work done. For example, “As a controller, I help keep my company financially healthy—allowing our company to provide jobs to hundreds of people and create products that improve our customers’ quality of life.
” Or, simply, “I’m working to pay for my son’s college education.”
If you’re in finance, accounting, or HR, Salo can help you design a flexible and meaningful consulting career.
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If motivation is the reason you do something, willpower is the mental fortitude to overcome obstacles to get the job done. But it’s important to know that scientists think willpower is a finite resource. In other words, you only have so much willpower each day. That’s why it’s critical to plan and prioritize your day.
Each morning (or the night before), make a list of the tasks you want to accomplish for the day. Be realistic about how much you can achieve and break big jobs into small, achievable pieces, if possible. Then, reorder the list with the most important tasks at the top, and tackle them first. That way, if you run out of willpower, you’ve at least accomplished the most critical items on your list.
Finally, at the end of the day, look through your list and take a minute to appreciate what you accomplished—even if it wasn’t as much as you’d hoped.
Put some of your favorite job tasks—or maybe some time learning new skills—at the end of each day. Not only does that help you be productive when your willpower runs out; but it also gives you something to look forward to and sets you up to be more motivated for work the next day.
Unfortunately, most of us have access to the internet—and the 24-hour news cycle—during our workday. It’s so easy to check on the latest coronavirus stats or get immersed in social media discussions. Ironically, a good way to fight technology temptation is with more technology. On your desktop, you can use free services, like Cold Turkey, to block your heavily used sites for certain hours of the day; and there are many apps to help you keep your phone use in check.
Some phone apps, like Forest, also provide motivating rewards for staying off your devices.
Experts say motivation usually kicks in after you start a job, not before you begin. So, commit to just starting a task—even if it’s only for 30 minutes. Often once you get going, motivation kicks in. Once you’ve started, you have a much better chance of getting your work done. And, if it’s not going to happen today, it was only a half-hour of your time.
Even though we’re all facing unprecedented levels of stress and distraction, we can still get meaningful work done—one step at a time.
Does your motivation mission include finding a career with challenging projects, work/life balance, and making a difference in the organizations where you work? As a talent connections manager at Salo, I help professionals in HR, finance, and accounting explore consulting careers that offer flexibility and fulfillment that corporate jobs don’t always offer.
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Being tired causes lack of motivation.
Motivation is the driving force that determines whether you choose to perform a task, what the task will be and how persistently you'll continue. Tiredness is defined as lack of energy and motivation, which means that the two are related.
If you're tired, you're most likely also unmotivated. The first step is to explore why you're tired.
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Consult your physician to rule out medical problems.
Whether you call it weariness or tiredness, fatigue is a natural response to exertion. It occurs in regular daily cycles, but it shouldn't continue for a long period of time. If you have fatigue that's not helped by getting more sleep or eating properly, consult your physician to rule out medical problems. Some common causes of fatigue include being overweight, anemia, depression, thyroid problems, medications, arthritis, diabetes, sleep disorders and malnutrition.
Make sure you are eating healthy and balanced meals.
One of the most common causes of fatigue is stress, so if you can't avoid it, find time to relax, practice meditation and exercise. Regular exercise not only reduces stress, but it also helps you control weight, improves your mood and boosts energy, all of which remedy tiredness and provide motivation.
Proper nourishment is also essential. Eat regular meals that include complex carbohydrates, proteins, vegetables and fruits. Your body needs water to sustain metabolism and produce energy, so keep yourself hydrated. You also need to eat enough calories to get through the activities you want to perform, so even if you need to lose weight, never eat less than 1,200 calories a day.
Write down your goals in a list.
If you're not feeling motivated, begin by writing down your goals. Putting them down on paper – making them visual – helps you get organized and gives you a place to begin even if you're not motivated. Start by making a list of things to do, use the list to prioritize tasks and then focus on the first one so you don't get overwhelmed. List the steps you need to take to reach the goal. Keep the steps small, realistic and achievable. Be as specific as possible; define what needs to be done, how you'll do it and, most importantly, set a time frame.
Give yourself a date to finish each step and check it off your list as you do it. Motivation and energy increase in proportion to your achievements.
Reward yourself with something that will help motivate you.
Rewards are a bit controversial, with some arguing that they eliminate motivation. Overcoming tiredness and rebuilding motivation, however, require effort and dedication. Acknowledging success contributes to a positive cycle that boosts motivation to continue. Don't reward yourself randomly; use your goals and pick a time when you've reached a specific level of success. Then reward yourself in a way that doesn't undermine other efforts. For example, if exercise or eating properly are part of the plan, don't reward yourself by skipping exercise or overindulging in a big meal. Instead, reward yourself with a new MP3, go to a movie, treat yourself to a day at the spa or devote time to reading a book.
July 14, 2017, 15:30,
when learning to brush his own teeth or lace up his shoes.
And in the school of idleness they even declare war. Suffice it to recall that on the flyleaf of the primer there were in bold type proverbs like "Laziness is worse than illness." Modern doctors have something to answer both folk wisdom and those who consider laziness the fruit of spoilage, improper upbringing and bad heredity. According to doctors, laziness is a disease, or rather, its symptom.
An obsessive alarm clock, coffee on the run, sitting in front of the computer all day... Go to a foreign language course, sign up for a gym or swimming pool, meet college friends - all these plans are again and again postponed until later .
What is it: banal laziness and lack of willpower? Probably not. Constant lethargy, lack of motivation, irritability and absent-mindedness can be symptoms of chronic fatigue syndrome.
Surprisingly, a disease that causes insurmountable laziness in a person most often affects workaholics.
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Chronic fatigue syndrome was first described by American doctors in the mid-eighties of the XX century after they examined thousands of patients who complained of constant lethargy , irritability and apathy.
It turned out that almost all of them lived in big cities and worked hard.
"From a medical point of view, laziness is a completely natural reaction of our body. If a person constantly works at the limit of his strength, the brain tries to protect itself from a stressful situation. And the unwillingness to do anything can slow down a workaholic," says therapist Elena Tikhomirov.
Chronic fatigue syndrome is like a speed limiter in a car. Exceeded the allowed limit - and a signal starts beeping in the cabin, warning that moving faster is life-threatening.
When the "speed" of our life is exceeded, the body produces stress hormones - adrenaline, norepinephrine and cortisol. In extreme situations, these substances help a person quickly navigate and escape from danger: they speed up the pulse, increase blood pressure, and stimulate the brain. That is why a person begins to think faster, becomes more resilient, can withstand cold, hunger, and even blood loss. But for our benefit, these substances work only in situations that really threaten life and health.
Usually this is a short period of time, and when the danger is left behind, relaxation sets in.
From a medical point of view, laziness is a completely natural reaction of our body. If a person is constantly working at the limit of his strength, the brain tries to protect itself from a stressful situation. And what can slow down a workaholic is just the unwillingness to do anything
Elena Tikhomirova
Therapist
If there is no relaxation, the constant high level of stress hormones causes hypertension, insomnia, disorders of the heart and stomach, and rapid skin aging. After a few months of living in such a rhythm, the resources of the body are depleted, and the person feels lethargic, overwhelmed, indifferent to everything, that is, lazy. But he has to keep going.
“Sometimes a person pushes himself too hard: “I have to be better than others”, “I have to get more than others”, “to be better than others, you have to try harder,” says psychologist Pavel Volzhenkov, — as a result, a person breaks the balance of work and rest, drives himself to such an extent that he leaves three to four hours to sleep.
Working at this pace is like trying to run a marathon at the speed of a sprinter. Meanwhile, the main rule of long-distance runners is the ability to distribute forces. Therefore, doctors recommend that workaholics reduce their workload by at least twenty percent in order to really achieve success at work and at the same time stay healthy.
Another serious cause of constant fatigue and apathy is chronic sleep deprivation. Workaholics often neglect sleep and either work at night or do things they don’t have time to do during the day: meet friends, go shopping or go to the movies.
But in the evening, the brain starts producing the hormone melatonin, which makes you want to sleep. Melatonin is both our doctor and worker: while we sleep, it restores strength, strengthens the immune system, and slows down the aging of the body.
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It is most active from twelve to three in the morning.
With a lack of sleep, the production of melatonin decreases, the biorhythms of the body go astray, which is why we cannot fall asleep, even if we are deadly tired, and in the morning we wake up with difficulty and feel overwhelmed.
“Nature created a person so that his brain would rest at night and work during the day,” says cardiologist and therapist Nizami Guliyev, “during sleep, the brain processes and assimilates the information it has received during the day, as if making room for a new one. If a person does not get enough sleep ", but at the same time it works at the usual intense rhythm, the brain is simply not able to process information quickly. It's like a computer with a small amount of memory that was forced to download a heavy video. It will do it very slowly."
After a night spent on the next project, the body will tend to rest and resist the flow of new information. Working in this state is perceived as a traumatic factor from which one must hide. So, the surging laziness and desire to do anything, if only not work, is quite natural.
Lack of physical activity can also cause laziness. When we spend the whole day at a sedentary job and our body is essentially inactive, the number of impulses from the muscles to the nervous system decreases, the blood is poorly oxygenated. As a result, the working capacity of the brain decreases, memory and concentration deteriorate. And we feel lethargy, weakness and ... unwillingness to work.
If a person does not get enough sleep, but at the same time works in the usual intensive rhythm, the brain is simply not able to process information quickly. It's like a computer with a small amount of memory, which was forced to download a heavy video. He will do it very slowly. and if this is not possible, get off one stop earlier from home and walk a couple of kilometers on foot. Get a dog and walk it for at least forty minutes in the morning and evening.”Research scientists have shown that regular and moderate physical activity improves short-term memory and concentration by almost thirty percent.
So companies that provide their employees with discounted memberships to fitness clubs actually provide a higher efficiency of their work.
"...similar to an English spleen, in short: Russian melancholy"
But what if a person has no health problems, gets enough sleep, moves enough, does not work hard, and yet strives with all his heart for idleness? It turns out that he is the same lazy person? Not at all. Most likely, such a person is simply not doing his job or is experiencing psychological stress.
Read also
Tea won’t drink itself: what to do so that work doesn’t bring you to depression
this or that action, - explains the psychologist Pavel Volzhenkov, - in fact, a person simply defends himself if he does something that he does not like. For example, if a person goes to work that does not bring him satisfaction. "
Laziness as a result of satiety with life or greenhouse education, according to psychologists, is extremely rare.
More often it is a shield with which a person closes himself from the need to make an important decision for himself.
After all, it will entail changes in the established life, uncertainty and, possibly, failures, which people always try to avoid.
So, if bouts of laziness periodically come over you, do not rush to scold yourself, but rather try to figure out if you like what you are doing. And when you decide to change, don't forget what Confucius said: "Choose a job you love and you won't work a single day in your life." Probably the best guide for lazy people is difficult to come up with.
Karina Saltykova
7 TIPS HOW TO BEAT FATIGUE
I HAVE NO POWER! The lack of energy characteristic of spring fatigue manifests itself as fatigue, drowsiness or apathy. In addition to those mentioned, there may also be depression and loss of motivation. Fatigue is a normal response of the body to lack of sleep, increased levels of stress, overload at work or school, lack of vitamins and minerals, and a sedentary lifestyle.
1. Pay attention to vitamins and minerals
Vitamin D is deficient in autumn and winter, so supplements with this vitamin should be consumed from October to March.
We also lack other vitamins and minerals, which we get from fresh vegetables, berries and fruits in summer. Even if some of them remain until spring, the amount of nutrients in them decreases and becomes insufficient.
2. Call the sleep fairy for help
A good night's sleep reduces tiredness and sleepiness during the day. The average adult needs seven to nine hours of sleep. Emotional stress, chronic pain, allergies, alcohol, night sweats plus mobile devices, computer and TV right before bed reduce the quality of sleep. During the day, if possible, 10 minutes of naps will be enough for a good boost of energy. However, it must be borne in mind that it is impossible to doze off for more than 30 minutes, otherwise it will be difficult to fall asleep in the evening.
3. Keep moving
You rarely feel like exercising when you're tired, but there are many studies that show that physical activity increases energy levels and has always been strongly associated with vitality and overall quality of life.
When exercising, the work of the heart, lungs, muscles improves, which in general gives more energy for any activity. Interestingly, yoga is a particularly effective way to get energy. In a study conducted by the British, volunteers after six weeks of attending yoga once a week felt more energy, mental activity improved, and self-esteem rose.
4. Drink more fluids
Dehydration, or insufficient fluid intake, weakens a person's performance, reduces vigor and impairs the ability to concentrate. An adult person needs to drink 1.5-2 liters of water per day, given that coffee, tea, alcohol contribute to the removal of water from the body, so the more these drinks are consumed, the more water you need to drink per day.
5. Remember Fats
Omega-3 fatty acids improve concentration and may reduce fatigue. Study participants in Italy consumed one fish oil capsule daily for 21 consecutive days. As a result, they were observed to react more quickly during the responses, and the participants themselves admitted that they felt more energetic.
6. Watch what you put in your stomach
Small, frequent meals help maintain an even blood sugar level, which provides the body with the energy it needs all day long. It is recommended to eat five to six times a day.
7. Ask for advice at the pharmacy
Various vitamin and mineral complexes are available in pharmacies, but those containing coenzyme Q10, ginseng and amino acids will provide additional energy. Coenzyme Q10 provides cells with the energy necessary for vital processes. In the body, coenzyme Q10 is synthesized in the liver, but after the age of 25 its production decreases, so it can be taken with dietary supplements. Ginseng is a medicinal plant with a pronounced tonic effect, and proteins are synthesized from amino acids, which, in turn, are the main “building material” in the human body.
IF FATIGUE CONTINUES
Consult your physician, as chronic fatigue may also indicate a more serious condition, such as diabetes, heart or thyroid disease, anemia, sleep apnea.
