Michaela Rosales
January 8, 2021

Three Tips to Try When You Have ZERO Motivation

What can you do to get out of a rut and find motivation?

Disclaimer: If you are experiencing any signs of clinical depression,or thoughts of hurting yourself or others, please contact a trained mental health professional, or the National Suicide hotline.

For most of you, being in a rut could mean that you are on the brink of some tremendous personal growth and development, and are ready to make a change in your life. 

So, let’s look at some proven techniques you can use when you are lacking motivation, but don’t want to stay there!

First of all let’s talk about

Your Narrative

How you speak to yourself, about yourself, and your circumstances can make all the difference in the world.

For example: Imagine you are getting ready for bed at night and as you set your alarm clock, you say to yourself “ Ugh, I’m going to be so tired tomorrow,” you have already conditioned yourself to wake up exhausted. You have verbally declared that you are going to feel that way.  The problem with that declaration is that it triggers your brain to believe that regardless of how much sleep you get. 

To see more data on the effects of self-talk on your brain, life satisfaction, and health check out these journal articles and books:

Differences in the Modulation of Functional Connectivity by Self-Talk Tasks between people with low and high life satisfaction

The Body Keeps Score by Bessel Van der Kolk, M.D. 

Next, Create a Vision Board 

Often times when you are stuck on monotonous day to day tasks, it is hard to see how life can look different? Stepping outside of yourself, and taking time to reflect can help you see your future. 

This exercise is called stepping into the future. Start with these simple questions:

  1. What is one thing you would like to change or accomplish in the coming weeks/months/year?
  2. What would it look like to achieve this?

For example: I have a few clients who have a desire to start and grow a business.  For each of them, their “Why” behind it is vastly different, but each of them have identified ONE thing that they have to change… Priorities

Initially, their priorities did not include themselves.  They didn't include making time for their own passions because they are consumed with other roles and responsibilities.  So, when working together, we have highlighted ways that can shift their priorities without compromising their families wellbeing. 

Does that sound like something you need to do?

The third step to increasing motivation and getting out of a rut is to 

Create a Goal

The trouble is, goals tend to be easy to set but not so easy to achieve…

Believe me, I understand this dilemma!  

In the past, I have written down or verbally stated many goals (usually starting as New Year's resolutions) only to realize, days, weeks, months and years in that I am not closer to those goals and may have even kicked them out the window. Can anyone else relate?

Well, researchers have been on a quest to understand this very phenomenon… Why are goals so HARD to reach?

Researcher Elliot Berkman contended how most people set goals because they are trying to achieve something that hasn’t happened yet and probably won’t happen by itself.  Find the journal article HERE

So, the first step to changing behaviors towards reaching your goal is to identify the difference between the new behavior and the old. In other words, the barriers to change. Is it the way (how) you need to change the behavior or the willingness to change?

Second, where is your motivation coming from… are you lacking the desire to change, or are you scared of an undesirable outcome? Do you currently have the skills to make the change?


Ultimately, the key to setting and achieving goals is understanding , the value you are placing on the goal? 

Ask yourself this:

What value do you place on this goal? Is it high enough to drive your motivation towards change?

Finally, evidence supports the idea that goals should be Specific, Measureable, Attainable, Realistic, and Timely (S.M.A.R.T)

Which is attributed to higher levels of motivation, self-esteem, confidence, and independence.  

Are you ready to set some SMART goals?

If you are ready, but aren't sure how to get started, book a free discovery call with me today!