Some days I wake up feeling like I can conquer the world. I am motivated to check off all the tasks on my to-do list, honey-do list, and even some items from my bucket list! Then, there are days when I can barely muster the motivation of a sleepy sloth on a sunny afternoon. Sound familiar? Well, my friends, this is the reality of motivation — it’s about as stable as a well-played Jenga tower during an earthquake.

Now, before you start questioning your life choices or calling yourself names for being ‘lazy’, let me reassure you: fluctuating motivation levels are expected. Research tells us that motivation is not a static personality trait. Due to our ever-changing internal and external influences, individual needs, and personal mindset, motivation is more like a fickle friend who comes and goes as they please.

Typical Suggestions: 👍 or 👎

As a National Board Certified Health and Wellness Coach (NBC-HWC), I am no stranger to the common suggestions recommended for clients to increase their motivation and ultimately reach their goals. Typical suggestions in the health and wellness field often include:

• Practicing Discipline
• Finding Your “Why”
• Connecting with Accountability Buddies
• Embracing Imperfections

And, while these suggestions may have merit, I don’t like them. I find them trite and exhausting. When we feel unmotivated, adding self-imposed pressure or forcing uninspiring work won’t ignite any motivation dynamite — at least not for me. If you have also grown tired of the tried and true, fear not! I have a few other ideas to help you thrive, even when your motivation seems to have left the building.

Try this instead.

→ Instead of Practicing Discipline, try challenging yourself with novel experiences. When motivation is playing hooky, discipline can be the reliable friend you look to for help. After all, those chores aren’t going to do themselves. However, instead of forcing things that always seem to send your motivation running for the hills, why not try something new?

Engaging in activities or tasks that are outside of your comfort zone can ignite a sense of excitement and motivation as you tackle challenges. You may also consider gamifying ordinary tasks. Turning your goals into a game by creating a point or rewards system can add an element of fun to mundane activities.

→ Instead of Finding Your “Why”, try self-experimentation. If you’re deeply connected to your passions and guided by a personal mission statement, it may seem counterintuitive to detach from your ‘why’. However, for some, finding a ‘why’ that truly resonates and motivates doesn’t always work. Attempting to (re)define my life’s purpose- especially on those mornings when crawling out of bed feels like a monumental task- is often wasted energy that doesn’t produce any meaningful results. In reality, when we are unable to pinpoint anything significant to call our motivation home, the fruitless efforts feel discouraging.

Instead, I suggest experimenting with biofeedback, biohacking, or simply exploring your five senses.

• Biofeedback: Use wearable devices or apps that track metrics like heart rate variability or sleep quality. Monitoring your physiological responses can provide valuable insights into how different activities affect your motivation and well-being.
• Biohacking: Explore techniques such as intermittent fasting, cold exposure, or nootropic supplements to optimize your physical and cognitive performance. Improved health and energy levels can lead to increased motivation.
• Sound: Experiment with different types of music or ambient noise to discover what energizes and motivates you.
• Smell: Use scents like citrus or peppermint to uplift your mood and increase alertness. Try scented candles, essential oils, or diffusers to create a refreshing environment.
• Sight: Make a vision board with images, quotes, and symbols representing your goals. Display it prominently to keep your motivation high.
• Taste: Eat a diverse range of foods to support your cognitive function and overall health. Avoid heavy, sugary foods that can cause energy crashes.
• Touch: Design spaces that promote well-being. Incorporate natural elements like textures, light, and plants into ergonomic workspaces. Ensure your bedroom is temperature-controlled and includes sensory items like weighted blankets. Set up recreational areas for tactile activities, myofascial release, or massage to enhance focus and productivity.

→ Instead of Connecting with Accountability Buddies, try keeping things to yourself. Sometimes, telling others about your goal destroys your drive to achieve it. This can happen because sharing releases the same feel-good chemicals in your brain as accomplishing something does.

Keeping your goals private fosters a deeper sense of self-reliance, empowering you to achieve them on your own terms. You can stay focused without outside pressure or distractions, which allows you to hold yourself accountable and concentrate solely on your personal growth journey.

I recommend setting micro-goals and tracking your progress. My #GoalFish journal is designed for this purpose, breaking down larger goals into smaller, manageable tasks. Once you reach your milestones, then it’s time to celebrate with everyone!

→ Instead of Embracing Imperfection, try to force yourself through failure. Here’s a little secret: nobody — and I mean nobody — is perfect. We all have off days, setbacks, and moments of doubt. Instead of beating yourself up for not being a motivation machine, embrace your humanity and practice self-compassion.

Then, take it a step further.

Create a “Failure Resume”. List your past failures and setbacks, along with the lessons they taught you. Don’t have enough failures yet? Stop tiptoeing around life’s imperfections and dive headfirst into the messy mix of trial and error.

Remember, failure isn’t a foe to fear, but a fun-filled adventure of learning and growth. Failure can shift your perspective and boost your motivation by reminding you just how resilient you are in the face of challenges.

Just like the weather, motivation can be unpredictable. Yet, armed with a little creativity, a splash of resiliency, and a heap of self-compassion, you can dance with the fluctuations, roll with the punches, and remind yourself that even when motivation goes on a joyride, you’ve got what it takes to thrive anyway. ✨

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📚 Research on Motivation

Intrinsic vs. Extrinsic Motivation:

• Deci, E. L., Koestner, R., & Ryan, R. M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin, 125(6), 627–668.
• Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology, 25(1), 54–67.

Psychological Needs:

• Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.
• Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.

Mindset and Beliefs:

• Dweck, C. S. (2008). Mindset: The new psychology of success. Random House.
• Blackwell, L. S., Trzesniewski, K. H., & Dweck, C. S. (2007). Implicit theories of intelligence predict achievement across an adolescent transition: A longitudinal study and an intervention. Child Development, 78(1), 246–263.

Emotional States:

• Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.
• Lazarus, R. S. (1999). Stress and emotion: A new synthesis. Springer Publishing Company.

Individual Differences:

• Vallerand, R. J. (1997). Toward a hierarchical model of intrinsic and extrinsic motivation. Advances in Experimental Social Psychology, 29, 271–360.
• Judge, T. A., & Bono, J. E. (2001). Relationship of core self-evaluations traits — self-esteem, generalised self-efficacy, locus of control, and emotional stability — with job satisfaction and job performance: A meta-analysis. Journal of Applied Psychology, 86(1), 80–92.