Motivation and goal achievement are hard enough. It can be extremely difficult when you are living with depression, anxiety, or other health conditions.
Or also if you're faced with something overwhelming and frightening, like...living through a global pandemic.
So, here are a few quick tips to help you overcome your late January motivational slump:
1. Make a list of your top two or three tasks per day (or per hour, depending upon your level of busyness and responsibilities.). Cross them off when you do them. Yay! It feels good to accomplish stuff!
2. Plan a reward for each task completed that is in line with your new habit goal. Think of low- or no-cost rewards, and consider your five senses too. For example, I recommend using scented body wash and shampoo as a reward (actually a tool) to help people meet their waking up by _______ a.m./p.m. goal (whatever your be-out-of-bed goal happens to be). So, let's say your wake up goal is 6:30 a.m. On the days you get out of bed and into the shower before or by 6:30, you reward yourself with using the scented products. If you don't make your goal, you use regular or unscented products. (If you have allergies or sensory aversions to commercial scents, try adding a skin-safe essential oil to unscented products or light a natural candle as a reward). Other rewards can include listening to a favorite song, watching the sunrise, petting your dog or cat, calling a friend, eating your preferred breakfast, or (wait for it) wearing a new pair of socks. I know! New socks feel amazing! (It doesn't take much to thrill us during this pandemic, does it?) The possibilities for small rewards are endless.
3. Cut yourself some slack. We are in the midst of a global pandemic that has turned our world upside down. So, if you broke your new year's resolution to start exercising daily, then please stop beating yourself up. Be kind to yourself! Maybe shorten the goal to something more achievable, such as exercise three times per week, and instead of an hour (gah!) each time you do exercise, maybe start with, hmm, five minutes? Smaller goals are less intimidating than big, scary ones, are easier to complete, and give you the satisfaction of making progress--however small--towards your best life.
Be immensely kind to yourself. Change is difficult.
If you're finding yourself really struggling with day-to-day life, you may benefit from seeing a counselor. Many (including me) offer sessions via privacy-safe on-line platforms or via phone. Some insurance companies are covering the entire cost for mental health services provided via telehealth or phone! Call your insurer to find out what mental health benefits your policy covers*.
Now, since you accomplished reading this post to the end, go reward yourself with some Eagles music, a funny cat video, or a pair of nice fluffy socks.
Happy 2021!
Teresa
