Between the weather changes, surviving the first quarter of the year and the busy lives that we cram so much into, at this time of year it is so normal to hit a motivation slump! Whether you feel like you have Mondayitis on repeat or just struggle to make the extra effort for things like exercise and social catchups, you’re not alone. Let’s have a conversation about motivation and how you can get yours back on track today!
Statistics say so
There are so many reasons why motivation is lacking at this time of the year but here are a few things to keep in mind before blaming yourself. According to The Journal of Management 70% of employees have, are or will at some point experience burnout. During the seasonal change from Summer to Autumn many people experience increased tiredness, fatigue and are more susceptible to sickness. This year alone, between interest rate rises and the cost of living rising by 7.8% as the quarterly inflation rate, the strain and added stress this has put on individuals and families is significant (Glenn, 2023). According to Forbes Health since the Covid 19 pandemic, depressive symptoms have grown about 28% from 193 million people to 246 million people worldwide, while anxiety disorders have increased by 25% to an astonishing 374 million people affected (The Lancet, 2021). With statistics like this it is no wonder people are struggling with their motivation levels!
What can we do?
The first step to overcoming something is being aware of it in the first place. So now that you’re aware of how you’re feeling and how normal it is to feel this way, let’s look at what we can do to overcome it. We are going to break this down into two categories; physical and emotional.
Physical motivation
When we are looking at how to improve physical motivation we are considering what does the body need to thrive? Daily movement is extremely important for improving motivation as not only does it pump blood and oxygen to create energy but it also stimulates the production of feel good hormones. Getting adequate sleep and rest is also extremely important for combatting tiredness and burnout, if you’re feeling rested you will feel more motivated! Drinking enough water and nourishing the body with nutrients from fruit, vegetables, good fats, protein and carbohydrates is necessary for the body to function and produce energy. Supplementing with some great superfoods such as ginseng is a great physical and mental energy boost (Bach et al., 2016).
Emotional motivation
We can improve our motivation by satisfying the emotional part of our brain. One of the best ways to do this is through human connection. Prioritising time with your loved ones or even phone calls when you’re feeling down can be so beneficial to picking yourself back up. Talking to a psychologist or counsellor is a great way to work through feelings and understand why you might be feeling a certain way. Spending time doing things that you are passionate about and make you happy on a regular basis is a great way to ignite your drive. Mixing up your schedule and trying new things can be a much needed refresh. Setting achievable goals and having something to work towards can be a great accountability tool to get you back on track. Lastly, being mindful and practising daily gratitude can really help to bring you back to the present moment and realise how much you really have to be grateful for!
Don’t just talk the talk
In order to get out of your motivational slump it is so important to walk the walk. Any step, no matter how big or small, is still a great step in the right direction for bringing back your spark. Although this may not bring back motivation instantaneously, a few consistent days can make such a difference in how you are feeling! So here is your sign, START TODAY!
References
Bach, H. V., Kim, J., Myung, S. K., & Cho, Y. A. (2016). Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. Journal of Korean medical science, 31(12), 1879–1886. https://doi.org/10.3346/jkms.2016.31.12.1879
Glenn, A. (2023). Cost of living in 2023, Finder. Accessed on 31/03/2023, <https://www.finder.com.au/money/cost-of-living#:~:text=The%20cost%20of%20living%20in,it%20has%20been%20since%201990.>
The Lancet, (2021). Global prevalence and burden of depressive and anxiety disorders in 204 countries and territories in 2020 due to the COVID-19 pandemic. Vol. 398 (10312), P1700-1712.