self-motivation

We have all experienced the overwhelming sense of being unable to concentrate. That feeling of, “I absolutely cannot focus on anything right now.” There’s a looming to-do list and the pressure to finish a task increases as a deadline approaches. You just can’t find any discipline or focus to get your work done. Plus, the longer you wait, the guiltier you feel about the work being incomplete. Being unmotivated could linger for minutes, hours, or even days. 

On days like this, how do you find the motivation to overcome these challenges and get the work done? 

If you’re finding it difficult to get started or to stay focused on a task at work, there could be any number of reasons behind this lack of motivation. One of the many possible reasons for your disinterest could be: Feeling burnt out by work, feeling overwhelmed by your to-do list, or feeling like the task is tedious. Discouragement at work could also be caused by something outside of work that is taking your attention away. Regardless, the work has to get done.

Note: It is worth exploring what is causing your workplace ennui, especially if this feeling is long-lasting. If you feel unmotivated every day for weeks or months on end, it is time to evaluate your work environment or career path.

Even the most determined of us reach a point where discipline is hard to find. Sometimes, the self-control at work needed to send an email, make a phone call, host a meeting, draft a document, analyze data, or complete a test case, is nowhere to be found. Searching for inspiration or enthusiasm on days like this is not necessary. You just need enough focus to get started and to make progress.

In other words: Just get the work done today.

The willpower to begin a task is usually the first hurdle, and continuing to stay focused until the task is completed is the next. These are some suggestions for how to create self-motivation in your workday.

Deconstruct the task: Break down your to-do list into the smallest possible components. 

It is said that it is best to tackle the largest and most difficult task first in your day but if you are having trouble getting started, it helps to start small and build momentum toward that larger task. Analyze what needs to be done as part of a single task on your to-do list and break the task down into smaller tasks. 

When a task is as small as possible, it won’t seem as daunting and will seem easier to accomplish. Accomplishing the small things will give you a sense of reward, and it will help you build momentum to finish the larger activity. You’ll feel better to be able to check something off and mark it as done, even if it was really small. Most importantly, you’ll be making progress.

For example: If I have to draft a document, I can break that down into smaller tasks: getting the document template, gathering other document references, updating the simple things in the template like the title and date, completing each section of the template one at a time, etc. As I go through each small task, I can check it off my list. The overall document does not feel so intimidating and I am finally making progress.

Timebox the task: Allocate time for specific activities or projects. 

Timeboxing means setting time boundaries for an activity. You designate the activity to work on and the period of time in which to do the work. Some people find success in simply “blocking off” time on their work calendar to work on something. An example of this is setting a calendar invite for yourself from 2:00-3:00 to work on something. When you’re feeling unmotivated, that type of approach isn’t enough. 

Instead, define small blocks of time of work with set breaks. Set a timer for designated work time. Use your computer to set the timer so you’re not tempted to look at your phone while you’re working. Then take a timed break. Repeat. Pomodoro Technique is an example of a timeboxing method that allocates time for small breaks after one round of work and then longer breaks after several rounds of work.

The best part of using this kind of timeboxing method is that you can adjust the time blocks based on your preference. If today’s a particularly difficult day to find focus, try a 20-minute work to 5-minute break ratio. When you’re feeling more motivated you can adjust to 30-minute work to 10-minute break or 45-minute work to 15-minute break. It is truly whatever works for you to build up discipline and focus in small intervals.

For example: In the next 30 minutes I am only working on drafting this document for Project ABC. I have set a timer on my computer for 30 minutes and at the end of these 30 minutes, I am going to take a 10-minute walk outside. If I receive a message or an email unrelated to drafting this document or unrelated to Project ABC during this 30-minute block of time, it will wait until after I come back from my 10-minute break and I can allocate time to it during my next working 30-minute block of time.

Reward yourself: Introduce positive reinforcement.

Building rewards into your day when you’re feeling uninspired encourages concentration and self-control while giving you something to work toward and something to look forward to. As a means of motivation, rewards should be defined relative to the work it takes to get them. A reward system can be realized during the defined “break time” with timeboxing.

Reward yourself during the small breaks in the day with quickly realized benefits – scrolling through social media, going for a short walk, playing a few minutes of a game. This will motivate you to stay focused during the designed “work time” because you know a reward is waiting during the short “break time.”

Consider defining larger rewards for completing a quantitative goal for the day. Associate the reward with a goal that has to be measured, so you cannot cheat to reach the reward. 

What you consider to be a reward is up to you. Small rewards should fit into the small break windows (5-15 minutes) throughout the day. Large rewards can take more time (30-45 minutes) if you have honestly earned them. There should be no more than one large reward a day. 

For example: During my 30-minute work blocks today, I am going to put my phone away so that during my 10-minute breaks, I can reward myself by scrolling through social media. As a big reward, after I complete closing out 8 helpdesk tickets today, I am going to go on a walk outside to get coffee and a cookie from my favorite coffee shop.

You don’t have to dig deep and find inspiration every single day of the workweek. When you’re not feeling motivated, these are three ways to find enough focus to simply get the work done. What do you do to regain focus and get work done when you’re not feeling motivated?