“Why can’t I just make myself do _________?!” I hear this often with clients when they are working towards desired changes in their lives and the feelings they experience when they can’t get themselves to do what they need to do. Motivation can be even harder to find in the wintertime when the days are shorter, and you just want to get cozy and stay put.

“So, what’s wrong with me?” It’s not you, it’s your brain! Motivation is not a constant; we need to find ways to ignite and renew the force that helps us get into action mode. It may be intrinsic motivation, where the action can create feelings of joy or meaning, like the feeling you may get after volunteering or planting a garden. It may be extrinsic motivation, where external rewards or reinforcement drive us into action, such as winning a challenge or getting a bonus at work. The article entitled “Motivation: The Driving Force Behind Our Actions” shares more about the types and components of motivation.

Below are some ways to build your motivation from “What to Do When You Have No Motivation.”

• 10-Minute Rule – give yourself permission to quit a task after 10 minutes; then ask yourself if you want to continue or stop doing what you’re doing. (Typically, we keep going.)
• Take a Nature Break – if you find yourself debating on whether to do the next task, get up and go for a quick walk or stroll, preferably in nature. (Nature can be invigorating, and the break helps with transition and focus.)
• Add Joy – boost your mood while engaged in the less-than-desired task by adding something you enjoy: music, talking to a friend, watching your favorite TV show, or a lighting a nice, scented candle or incense.

If you are neurodivergent, you may often struggle with procrastination and self-motivation, and you may end up internalizing negative messages about yourself and your self-worth. Click through to verywellmind.com article which provides five tips to help you with motivation and increase your self-esteem.

Please note, if you feel your lack of motivation is persistent, coupled with a low mood that lasts longer that two weeks, it may be a symptom of depression. We recommend speaking with your doctor or therapist for support and treatment options.

If you need help with your motivation, counseling and life coaching can be just what you need. You can utilize your Ohio State University Employee Assistance Program (EAP) benefits, up to five complimentary confidential counseling sessions or Life Coaching sessions to learn how to boost your motivation. Call 800-678-6265 or submit an online request form to: EAP Counseling or EAP Life Coaching.