We all know the feeling. Often we start projects without a problem and finish them with ease. We get work done quickly and efficiently. Other times, we put things off until the last minute even though we know we really should get started, or have trouble finishing projects. Instead of tackling a daunting assignment, we prefer to check our Instagram feed. In other words, we procrastinate. To put it into scientific language, we experience “self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences” (Frontiers).
Low levels of motivation can be a symptom of burnout or mental exhaustion, a result of long-term stress. We may observe declines in concentration, productivity, and performance at school or work, making us feel overwhelmed and less productive.
Luckily, there are a myriad of tips and suggestions from psychologists to help us get our motivation back on track. Of course, we know that good sleep, mindfulness, healthy eating habits, and exercise are all very important. However, there are a few more concrete and easier tips which have worked for me and hopefully for you too:
- Acknowledge you are procrastinating: First and foremost, realize you aren’t motivated. If you are procrastinating, realize that you may be postponing assignments because you don’t know how to start them – maybe because it’s a hard or long assignment, or because you need to think of ideas and aren’t feeling creative at that moment. Know that the first step is the toughest; once you get started, the task becomes much easier. For example, I underwent this feeling while writing this article; I didn’t know how to start, so I put off beginning to write said article until I couldn’t any longer.
- Think about the long-term effects putting off tasks could have: For example, if I spend all my time on TikTok, I might learn a bit, and I might laugh, but that feeling of enjoyment is temporary. In the end, I will feel worse and won’t be able to enjoy my TikTok time because of my brain nagging me about pending assignments. On the other hand, if I complete my homework efficiently, not only will I have completed the assignment and studied for school, but I will have also gained more time for TikTok in the future. This time I will be able to use the app nag-free and with a good conscience.
- Don’t start new projects before you finish others: If you start the new/easier project and put off a current/harder project, all you’re doing is delaying the latter and adding more tasks to your already overwhelming workload. The project you want to start may seem more tangible than your current projects. For example, imagine you set your mind on learning Spanish. Half way through the course, you realize it’s harder than you thought so you slowly put it off and start another project: remodeling your room. You picture it going so well, you get started right away. Only, halfway through, you realize it’s harder than you thought, so you start a new project… The cycle goes on and on; thus,even if a project is hard, don’t add another project to your workload until you finish the previous one.
- Prioritize your work and don’t set unrealistic goals: Decide which of your assignments or projects are most important and pressing. Consciously making them a priority will help with time management, as well as help you see that you may need to invest more time in certain tasks. When you complete your more pressing tasks, that overwhelming feeling can start decreasing.
- Set deadlines: It’s hard to start a project with no end date, so delaying the task becomes easier. This might also occur when asking for extensions, in turn delaying your assignments and taking more time to complete them.
- Additionally, splitting up the goals and setting yourself smaller, easier goals/milestones to complete will help in making the task as a whole less daunting. When you reach a milestone, it gives you a sense of accomplishment and the will to continue the task.
- Revisit your goals or deadlines if you see that they aren’t working. Acknowledge that some of your goals may not be working on the selected deadline, so shift your projects or goals to suit you.
- Organize your time: Once you have identified your most important and pressing project and set a deadline, organize your time. For example, allocate time to each of the necessary subtasks on a timeline in a planner or calendar. You can also set reminders for yourself on your calendar. You can use specific apps to help you. I have found that apps like My Study Life, Focus Plant, and Todoist help me the most.
- Figure out how you work best: Do you work better with or without music? Do you work better with friends? Without? How about around strangers?
- Take the first step: Often the first step is the toughest, so if you do work at home try leaving your work prepared on a desk, just staring at you until you finally do it. Say you’ve been wanting to go for a run but never end up doing it, because you prefer to stay in bed. Put your running shoes next to the bed so you see them. Having your ‘tools’ prepared and waiting for you makes it much easier to ease into the task. This can work with other tasks as well (for example, leaving your computer on a designated tab, leaving the pens you need out, and opening your notebook). Also, don’t add anything to your workspace that you don’t need. Say you add a scooter next to your running shoes; it could be counterproductive.
- As Healthline states, “recognize your accomplishments along the way” In other words, acknowledge and take time to appreciate it when you complete a goal and reward yourself. Give yourself a little reward, like celebrating with friends or buying yourself something.
- Separate your work and home time and environment: Don’t mix up your ‘work/school’ and ‘relax’ environments. Make sure your workspace is different from your ‘relaxing space’. Working in the same place you rest in can interfere with your understanding of the space. We associate a certain type of activity with its dedicated place. When you work, focus exclusively on work. Once you complete a task, try temporarily distancing yourself from work. When you have finished work on an assignment, close your notebook, close your computer, and pack your pens.When you are having fun, try not to think about your school or work tasks and deadlines. By mixing them up we mess up the rhythm.
- Tell others about your goals… or not: Some say telling others about your goal makes you more motivated and that the social pressure keeps you from delaying them, while others say you lose motivation when you tell others, since, in a way, you gain a feeling of accomplishment. You need to decide if it is telling others or not that will help you the most.
These are the tips that I have found work most for me, and hopefully, they will work for you too. Remember that constantly pushing yourself to your limits might work against you in the long run, especially if your low motivation is due to mental exhaustion. In that case, you may benefit from shifting your mindset by slowing down and/or taking breaks, short or long (a holiday perhaps). If you acknowledge what your mind is asking you to do, it could help you get your motivation back on track.
Bibliography
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John M. Grohol, Psy.D. “10 Highly Effective Study Habits.” Psych Central, Psych Central, 17 May 2016, https://psychcentral.com/lib/top-10-most-effective-study-habits#2.
Santos-Longhurst, Adrienne. “How to Stop Being Lazy: 17 Healthy and Practical Strategies.” Healthline, Healthline Media, 2 Apr. 2019, https://www.healthline.com/health/how-to-stop-being-lazy#health-strategies.
Raypole, Crystal. “Dealing with Burnout? These Tips and Strategies May Help.” Healthline, Healthline Media, 21 Oct. 2021, https://www.healthline.com/health/mental-health/burnout-recovery.
Why We Procrastinate | Psychology Today. https://www.psychologytoday.com/us/blog/comparatively-speaking/202106/why-we-procrastinate.
Melinda. “Burnout Prevention and Treatment.” HelpGuide.org, 8 Dec. 2021, https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm.
Jude King, PhD. “Read This If You Struggle with Finishing Things You Start.” Medium, Medium, 30 May 2019, https://medium.com/@Jude.M/read-this-if-you-struggle-with-finishing-things-you-start-a0fdaa83aa6a.
Prem, Roman, et al. “Procrastination in Daily Working Life: A Diary Study on within-Person Processes That Link Work Characteristics to Workplace Procrastination.” Frontiers, Frontiers, 5 Jan. 2018, https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01087/full.