How to keep going when you are not motivated

Did you wake up this morning and feel like you couldn't care less?

But it was just a few months ago that you bought the equipment, signed up for the course, and decided to change your life. You jumped out of bed with new ideas and full of energy, and now, just want to pull the blanket over your head.

So, how did this happen?

In my case, it started with a convincing "We all have days like that," and I gave myself a day off, and then the next day, another one, and little by little, my big dream returned to the back drawer of my mind, the equipment went to storage, and the course to some hidden folder on a backup drive.

Motivation is like this nice big, creamy cappuccino in the morning.

It's the energy boost we think we need to start the day to get the wheels turning. The day we run out of milk, everything is ruined because we've convinced ourselves that we can't function without it. We both know it's a lie.

We get through the day, don't we?

Maybe grumpier than usual, but we still get things done.

The Earth doesn't stop spinning because we've missed our caffeine dose.

Nobody wakes up motivated every day, and you don't need to. You might stop working towards your dream for many other reasons, but not because you need more motivation.

There are a few things you do when you feel meh.

1. Make a schedule When you lack motivation, it feels like you can't keep your head above water. You are in panic mode and don't know where to turn or what to grab on. Having a schedule to fall back on can be a life safer. When you start working on your project like a workout routine, writing a book, starting a new business, or my latest adventure, learning to paint a bamboo, plan how it fits in your daily life and stick to it even on those days.

Be specific.

• Mondays and Fridays at 5 pm, I do 15 minutes of cardio, 20 minutes of biceps, 15 minutes of abs • Tues-Thursday at 5 pm I run 3K • Wednesdays 5-6 pm, I do yoga • Saturdays at 9-9:30 am, I do 30 leg and glut exercises

or

• 1st week on Tuesday and Thursday 7-8 pm, I practice painting the leaves • 2nd week on Tuesday and Thursday 7-8 pm, I practice painting the stem • 3rd week on Tuesday and Thursday 7-8 pm, I practice painting branches and so on.

On days you are not motivated, focus on the schedule. You don't have to like it. Do it on autopilot, and get the work done. Then CELEBRATE when you finish! Celebrating this kind of effort (and every step you take toward your goal) is crucial. Pushing yourself through days like this is challenging but makes a huge difference. You are building a habit. You are becoming a rockstar!

2. Ask yourself these questions

What do you like most about the process?

For example, I want to fit in my favorite summer dress again. (It's true.) I find exercising extremely boring, but I love to run. I listen to my audiobooks, favorite music, enjoy the fresh air, and love the dopamine boost when I finish. So, sometimes I switch my exercise routine, and instead of lifting stupid weights, I run a few miles. After I finish, I might get inspired and add some pushups. Who knows!

What made you start this journey? After taking three Japanese ink painting classes, you may realize you suck at painting bamboo trees. You look at this beautiful Sumi art, and you want to give up. Instead, you want to enjoy the relaxing time water coloring brings to your life.

Painting by Sandy Haight

It becomes clear that your goal was never to master painting a specific object but to relax. Don't stick to learning something that doesn't bring you joy. But if you aim to paint images like your favorite Japanese artists, practicing how to paint bamboo is essential, even if it's not your favorite subject. So, keep going. You'll get better at it.

Do you really want this?

You can change your mind about your goal. Maybe you don't feel motivated because you tried something you were interested in, and as you got into it, you realized it's not for you. It's fine. But you must be honest with yourself. Everything requires effort when you take it seriously.

There are days when it's a mental game. When your Ego is fighting against you trying something new and wants to hold you back in the comfortable, well-known, sometimes unhappy stage of your life.

You have to know yourself well enough to recognize if it's the game of your Ego or if you are genuinely not interested anymore. Only you know the difference between the two.

3. Check your diet

What you eat or don't eat enough of can affect your mental state. Low iron, vitamin D, or vitamin B12 level could make you feel down. Talk to a dietitian, a nutritionist, or another health professional.

4. Did you set the bar too high?

It's okay to readjust. When we start new things, we get super excited and tend to overcommit ourselves. We think we are capable of much more than we actually are. Changing the rhythm, adjusting your schedule, and setting more realistic goals are not giving up. It might take longer to lose weight, learn to paint, or get your first client. Be patient and understanding to yourself.

5. Talk about it

You are not alone in this. Talk it out! Do you have a friend who has the same goal? Do you have a trainer or someone in the gym you can ask for help? Is there a group on Facebook, or LinkedIn where you can virtually hang out with like-minded people?

Can it be that the whole goal-setting was about trying to avoid something? A lot of times, we push ourselves just to prove that we are strong while collapsing inside. Don't ignore your feelings, you can take a break and be vulnerable. A therapist can help you get to the root of it. Or

you don't need advice, but someone who listens and encourages you, asks the right questions, and helps you find your answers.

Do you want to talk to someone just as enthusiastic about your plans as you are and whom you can brainstorm with?

Click HERE to book your free coaching call.