How To Get Out Of A Funk And Get Your Motivation Back

Like many, I sometimes struggle with motivation, affecting daily life tasks such as housework, exercise, and self-care. This can lead to feelings of overwhelm, especially when external pressures accumulate, exacerbating mental health issues like anxiety and depression. These challenges can create a cycle of procrastination and guilt, making simple chores stressful, and enjoyable activities feel like an obligation.

Breaking this cycle requires recognizing these feelings and implementing strategies to regain motivation, such as setting small goals, creating routines, or seeking support. Self-care practices like mindfulness can help alleviate anxiety and depression, aiding motivation.

Struggling with motivation is common, and it's important to be patient and understand these feelings as part of the journey toward finding joy in daily tasks. Lack of motivation, often linked to mental health issues like ADHD, affects both the individual and loved ones. ADHD complicates task completion, leading to feelings of inadequacy, not laziness.

Living with ADHD, my partner and I manage our mental health challenges through patience, understanding, and communication. We support each other by establishing routines and celebrating small victories to boost motivation. The effects of ADHD impact loved ones, who may feel frustrated or helpless, making empathy crucial in relationships.

Not everyone has support, such as single parents or those feeling isolated, making motivation maintenance challenging. I want to explore strategies that have helped me regain motivation when it slips away or vanishes, leaving me feeling unproductive.

Here are some things I've either tried myself or seen friends try that might help you on those days when you can't find motivation.

1. A method that has proven effective for some of my friends with ADHD is the use of chore bands or bracelets. These come in various styles and designs to suit different tastes and needs. Some options feature pre-written chores on colorful beads, offering a visually appealing way to track tasks. Alternatively, there are customisable versions where you can write down chores specific to your situation. Regardless of the type, these bands or bracelets serve an important purpose. You wear them on your wrist at the start of the day, and as you complete each task, you remove a band. This simple action creates a tangible sense of achievement, continuing until all tasks for the day are done. The physical act of moving the bands provides a rewarding sensation that reinforces positive behavior and promotes a proactive mindset.

2. A great way to stay motivated is to invest in a new journal or planner, along with some visually appealing pens. Writing down a detailed list of daily tasks can be incredibly empowering. By noting your responsibilities, you're organising your thoughts and setting clear intentions for your goals. The satisfaction of checking off each task and seeing your progress can greatly enhance motivation for many people. Additionally, the visual display of completed tasks serves as a strong reminder of your abilities and determination. This process not only helps maintain focus but also fosters a sense of accountability, as you actively engage with your goals and track your achievements. Combining creativity in writing with the structured approach of a planner can turn your daily routine into a more organised and fulfilling experience.

3. Treating oneself is a crucial habit that I find to be a strong motivator in my daily life. The prospect of a well-earned reward after completing my tasks can greatly enhance my productivity and mood. For example, knowing that after I’ve diligently completed my to-do list, I can enjoy a relaxing break at a cozy coffee shop is incredibly uplifting. The idea of savoring a rich, aromatic drink—perhaps a creamy latte or a refreshing iced coffee—gives me a comforting sense of accomplishment.

   Furthermore, indulging in a long, hot bubble bath or a soothing shower becomes a haven where I can unwind and rejuvenate. The warm water surrounding me, along with the fragrant bubbles, creates a peaceful atmosphere that allows me to reflect on my achievements. This simple self-care ritual not only relaxes my muscles but also refreshes my mind, helping me recharge for the next set of challenges.

   Moreover, I thoroughly enjoy spending a few hours immersed in my favorite video game. This escape into a virtual world full of adventure and excitement serves as the perfect reward after a long day of hard work. Playing allows me to disconnect from daily stresses and dive into a realm where I can explore, strategise, and enjoy the thrill of gaming.

4. Over the years, something else that has been beneficial for me is watching TikTokers or YouTubers who create motivational and inspirational content about getting organized. Some of my favorites include Kalyn Nicholson on YouTube; even her older videos from years ago continue to help me maintain a clean house and stay on top of my tasks.

   
   

These seemingly small treats play a crucial role in my motivation, acting as bright beacons of encouragement that help me push through sometimes daunting tasks. They offer a tangible goal to strive for, creating a positive reinforcement loop where I can visualize the rewards awaiting me upon the completion of my responsibilities. Ultimately, having something to look forward to after checking off items from my list transforms the process of accomplishing tasks into a more enjoyable and fulfilling experience. You should cater these treats/ rewards to what makes you feel good to help you stay motivated.