Lost Your Motivation? 12 Proven Tips To Get It Back

Do you ever feel like your motivation just fizzles out? Maybe you started a project or goal with enthusiasm, but now you struggle to find the energy to continue. Don’t worry, you’re not alone. We all face dips in motivation, especially when life gets tough or it feels like nothing is moving forward. In this article, I will present twelve practical and proven tips on how to regain lost motivation and keep it.

When we encounter difficulties or feel overwhelmed by a sense of being stuck, it’s hard to stay motivated. We often find ourselves in a vicious cycle of procrastination, which only increases our frustration. So how can you motivate yourself? How can you stop procrastinating? What steps can you take? These are questions many of us ask, but there are several answers to these challenges.

Maslow’s Theory of Motivation

Abraham Maslow was an American psychologist who developed the theory of motivation, which is known as Maslow’s hierarchy of needs. He presented the theory in the form of a pyramid, showing the five basic levels of human needs that motivate us. At the bottom of the pyramid are basic physiological needs (food, water, and sleep). Once these needs are met, we move on to higher levels, which include safety, love and belonging, esteem, and at the top, self-actualization.

The second level is safety. Here we seek stability, protection, and a safe environment. When we feel safe, we begin to crave love, belonging, and friendship, which represent the third level of the pyramid.

When all these needs are fulfilled, we move to the fourth level, which is esteem. Here we seek respect, recognition, and a sense of worth. At the top of the pyramid is self-actualization, where we strive to achieve our goals and potential.

Maslow believed that we are motivated by needs at different levels and that we must first satisfy the basic needs before we can move on to higher ones. The theory helps us understand why we sometimes feel unmotivated – perhaps we haven’t yet satisfied all the basic needs that would drive us forward.

The difference between intrinsic and extrinsic motivation

When we talk about motivation, we often encounter two main types: intrinsic and extrinsic motivation. Intrinsic motivation comes from within ourselves. This means we do something because we enjoy it and it brings us satisfaction. For example, writing poems because we love the creative process and it gives us a sense of fulfillment, regardless of whether we receive any rewards for it or not.

On the other hand, extrinsic motivation stems from external factors such as praise from others, monetary rewards, or other people’s expectations. This means we do something to get a reward. For example, you might have worked hard to get a good grade as a child because you wanted praise from your parents, not because you were actually interested in the subject matter.

Research has shown that people driven by intrinsic motivation are often more creative and innovative. When we do something out of personal interest and passion, we are more committed and happier. It’s true that extrinsic motivation can bring quick results, but intrinsic motivation often leads to long-term success.

Simple tips on how to regain lost motivation

1. Understanding the causes of lost motivation

When you feel like you’ve lost motivation, there can be several reasons behind it. Perhaps you’ve encountered difficulties, lack interest in the task, have unclear goals, or find the work monotonous. Maybe you’re dissatisfied with your job, facing overwhelming goals and pressures, afraid of failure, or simply physically or emotionally exhausted.

To seek a solution, the first step is to look back and identify when and why your motivation started to decline. Maybe you once enjoyed your work, but now it seems monotonous and meaningless. Understanding what caused the loss of motivation can help you start finding ways to change it. For example, if you realize that your problem is unclear goals, set specific, achievable goals that will guide and inspire you.

2. Set clear goals and write them down

When trying to regain your motivation, it’s crucial to have a clear picture of what you want to achieve. Set specific goals and write them down—this will help you always know where you’re headed. Think about exactly what you want to achieve and why it is important to you.

It might be that you’ve lost motivation because you don’t clearly know why you started a particular task or lack a solid foundation on how to begin. Writing down your goals can help you keep them in sight and stay focused.

Don’t forget to include all the small steps you’ve already taken and any obstacles you need to overcome. This will give you a sense of progress and remind you that you’re on the right path. With clear goals and a written plan, it will be easier to maintain your motivation and focus.

3. Answer important questions

When trying to regain your motivation, it can help to answer some key questions. Questions like “Why is this good for me?”, “Why is it important to achieve this?”, and “How will I feel when I achieve it?” can help illuminate the value of your goal and keep you motivated.

Write down your external and internal motivators that drive you towards a particular goal. For example, if you’ve decided to do Pilates and start losing motivation, ask yourself questions like “Why is Pilates good for me?” – answer that Pilates helps you relax and improve your health. “Why is it important to exercise regularly?” – write that regular exercise helps improve your well-being and maintain physical fitness. “How will I feel when I achieve this goal?” – remind yourself that you will feel more relaxed and satisfied.

Keep these answers handy so you can refer to them whenever your motivation wanes.

4. Recognize and manage potential obstacles

When tackling new goals, it is wise to prepare for potential obstacles that might stand in your way. Start by identifying potential obstacles and categorizing them into two groups: obstacles you have no control over and obstacles you can influence.

This will help you better manage the situation and focus on what you can change. For example, if you want to run a marathon and set a goal to train at least three times a week, first recognize obstacles that might prevent you from training. One obstacle you cannot control might be a storm that forces you to postpone your training. Another possibility is getting sick or having a long work conference, which can impact your schedule.

On the other hand, there are obstacles you can influence. Suppose your family invites you to an unexpected picnic; you can adjust your schedule to run before going to the picnic. If your favorite TV show airs during your training time, you can watch it later if you have a recording option.

5. Start simple and automate

When trying to maintain motivation to achieve goals, we often get stuck at the beginning. Too much time and energy can be wasted searching for the right motivation, which can quickly drain us. To prevent this, make sure that the initial steps of your task are so simple that you don’t need additional motivation to complete them.

Start by creating an automated beginning. This means setting up easy, almost automatic steps that you can perform effortlessly. For example, if you want to start writing, first pour yourself a bottle of water or prepare your writing space. If you’re trying to maintain regular physical activity, put on your sports shoes before deciding to go for a workout.

Sometimes motivation appears only after starting the activity. You might have found yourself in a situation where you went for a morning run without much motivation, but once you left the house and felt the fresh morning air, you suddenly felt full of energy and eager to run.

6. Routine is key to maintaining motivation

Motivation is closely linked to how we feel, which aligns with Maslow’s theory of motivation. When we are sad, anxious, or unmotivated, we often find ourselves on the couch with our phone in hand, instead of doing something productive for ourselves and our goals.

But here’s an interesting truth: regular physical activity can contribute to better well-being and increased motivation. Therefore, it’s beneficial to include a specific activity in your daily routine. If you have trouble starting a morning walk, you can simply prepare your clothes the night before. This way, in the morning, you’ll only need to get dressed and put on your shoes, and you’ll be ready for a short walk in nature.

Once this routine becomes a part of your daily life, you’ll notice that your motivation improves because you’ll overcome initial barriers with less effort. So, instead of struggling to find motivation each time, ensure that it becomes part of your daily routine. This way, your mind and body will follow a well-established rhythm, helping you stay motivated and focused.

7. Positive self-talk to maintain motivation

Encouraging words that we say to ourselves play a crucial role in maintaining motivation. When negative self-talk and excessive self-criticism take over, it’s easy to lose momentum and motivation.

To protect yourself from this, it’s helpful to have positive affirmations ready that can boost you when you feel demotivated. Encouraging the words we say to ourselves can be key in keeping our motivation intact. When negative self-talk or excessive self-criticism sets in, it can quickly drain our energy and motivation to achieve our goals. Such negative thought patterns can hinder us and reduce our self-confidence.

Having positive affirmations can help counteract these effects and keep you motivated.

Some examples of positive affirmations could be

“I am stronger than any obstacles that come my way.” – This helps you recognize that you have the power to overcome challenges.

“Every day, in every way, I am getting better and better.” – This affirmation helps you see progress, even if it’s small.

“The current difficulty is nothing compared to the great feeling I will have when I complete the task.” – This helps you focus on the end result and the positive feelings of achievement.

8. Visualization of the goal

Let’s visualize together. First, read this paragraph, then close your eyes and imagine. Picture yourself having already achieved your goal – something you truly desired. It might be finishing a marathon, completing an important project, achieving an excellent grade in school, or advancing in your job. Now, imagine yourself raising your hands in victory, smiling with joy, and feeling your heart racing with happiness.

As you look around, you see your loved ones watching you with admiration and pride. They see how you overcame obstacles, learned from mistakes, and persisted until the end. Imagine how this achievement positively impacts your life and how it changes your daily well-being.

Visualization is an extremely effective way to boost motivation. When you find yourself in moments of dwindling momentum or losing sight of the purpose, return to this visualization. Remind yourself of how wonderful it will feel when you achieve your goal. This mental exercise can help you maintain focus and encourage you to stay on the path to success.

9. Follow the Goldilocks Principle

The Goldilocks Principle states that we are most motivated when we tackle tasks that are right at the edge of our current abilities – not too hard and not too easy. Imagine you are quite good at tennis. If you were playing against a five-year-old, you would quickly become bored. On the other hand, if you were playing against a professional tennis player like Roger Federer, you would feel overwhelmed and demotivated.

Ideally, we should take on tasks that are just the right level of challenge. Challenges within our capabilities push us to put in effort and improve our skills. People enjoy challenges that test us, but also allow us to succeed with effort.

10. Make a Ulysses Pact

A great trick for maintaining motivation is the Ulysses Pact. This involves a conscious decision you make when you are full of determination to commit to your goal. This commitment helps prevent temptations, laziness, and external factors from derailing you from your objective.

Remember Ulysses from Homer’s Odyssey, who committed himself to avoid being lured away by the Sirens. The Ulysses Pact is the internal commitment that reminds you of your determination and keeps you on track, even when it’s difficult or when external temptations are strong. Make this pact with yourself and promise to stick to your goals.

11. Draw Inspiration from Others

Sometimes we need inspiration from others to rediscover our motivation. Here are a few ways to gain motivation from others:

Read motivational books: Look for books that tell stories about people who have achieved similar goals to yours. Their journeys and experiences can inspire you and show you that your goal is attainable.
Motivational speeches and podcasts can be a great source of inspiration. Listen to speeches from well-known motivators who can spur you into action and provide new ideas for overcoming obstacles.
Surround yourself with supportive people: These can be friends, family, or even online communities that share similar goals.
Use motivational quotes: Write down motivational quotes that inspire you. Place them in visible spots where you can see them every day.

12. Focus on one task

Multitasking can be exhausting and lead to a loss of motivation. Instead of splitting your focus among several tasks at once, try the following:

Focus on One Task: Complete it as thoroughly as possible.
Be Realistic: About what you can achieve within a certain timeframe. Don’t stress if you can’t get everything done at once.
Use the Pomodoro Technique: Break your work into 25-minute intervals with short breaks in between.
Start with Important Tasks: Tackle the most important tasks first and then move on to the smaller ones.