#52 My 8 Proven Tips to Boost Your Motivation When You’re Stuck (+ Overwhelmed)

Feeling stuck and can’t seem to find the motivation to get things done? You’re not alone!  In this episode, Trish shares 8 of her practical strategies to kick-start your motivation and achieve your goals. From the magic of mini-goals to the science of celebrations, you'll discover practical tips to transform your productivity. Plus, learn the one simple trick that could boost your chances of success by 95%!

Want more?

Book a free, confidential, introductory session with Trish.

Would you rather read it? Here’s the transcript:

Whether you're trying to start a new habit, tackle a big project, or just get through your daily to-do list, staying motivated can feel like an uphill battle sometimes. But don't worry, I've got your back. In this episode, I will walk you through 8 things that will help you get started, even when you’re just not feeling it. 

Let’s dive in, shall we?

Tip 1: Set a Small Goal

To kick things off, let’s start with one of the biggest mistakes I see people make when it comes to motivation - and that is trying to take on too much at once. 

We've all been there, right? 

You decide you're going to completely overhaul your life, and by next week, you'll be waking up at 5 AM, working out for an hour, meal prepping like a pro, and decluttering your entire house. 

Spoiler alert: that approach usually leads to burnout and frustration. Instead, I want you to think small. I mean really small. 

Let's say you're struggling to get out of bed in the morning. Your small goal might be to simply get up when your first alarm goes off, instead of hitting snooze three times. Or maybe you want to start decluttering your home. Instead of tackling the whole kitchen, start with just one drawer.

The key here is to make your goal so small that it feels almost laughably easy. 

Why? Because when you achieve that small goal, you'll get a little hit of dopamine - that feel-good chemical in your brain. And that little win will motivate you to keep going. PLUS, setting small goals helps you break things down into bite-sized pieces, so they feel less overwhelming and much more doable.

Tip 2: Find Your Peak Productivity Time 

Next up, let's talk about timing. We all have different energy levels throughout the day, and understanding your personal rhythm can be a game-changer for motivation.

Take a moment to think about when you're typically at your best. Are you a morning person, bright-eyed and bushy-tailed as soon as the sun comes up? Or do you hit your stride in the afternoon? Maybe you're a night owl, and your creative juices really start flowing after dark.

Once you've identified your peak productivity time, try to schedule your most important tasks OR the things you need the most motivation for during that window. For me, I'm definitely a morning person. I love to tackle my biggest challenges right after my first cup of coffee when my mind is fresh and focused.

But here's the thing - there's no right or wrong answer here. The key is to work with your natural rhythms, not against them. So if you're trying to force yourself to be productive at a time when you naturally have low energy, you're setting yourself up for an uphill battle.

Tip 3: The Power of the Timer 

Now, let's talk about my absolute favorite motivation hack - the timer technique. This is my go-to strategy when I'm feeling particularly unmotivated or overwhelmed.

Here's how it works: Set a timer for a short, manageable amount of time - I usually go for 15, 20, or 30 minutes. During that time, you focus solely on the task at hand. No checking your phone, no answering emails, no getting up for a snack. Just pure, undistracted focus. 

You might be thinking, "Trish, 20 minutes? That's nothing!" But you'd be amazed at how much you can accomplish in a short, focused burst. And here's the real magic - often, once you get started, you'll find yourself wanting to continue even after the timer goes off.

We use this timer technique inside the Declutter Club during our live declutter sessions. It’s just us on the Zoom video and you’re off doing your planned thing for two rounds of 20 minutes. It works and I’ve heard nothing but good things about it. Many have said they keep going after the call has ended.

Moving on to …

Tip 4: Make It Fun

Alright, who says getting motivated has to be a drag? One of the best ways to boost your motivation or get out of a slump is to inject a little fun into whatever you're doing.

For me, music is my secret weapon. There's something about cranking up some upbeat tunes and having a little dance party while I clean the house or work on a project that just makes the time fly by. It turns a chore into a mini-celebration.

If you're more of a competitive type, try turning your task into a game. See how many items you can put away in five minutes, OR challenge your kids to a speed-cleaning contest (with quality of course). Not only does this make the task more enjoyable, but it can also help you get more done in less time.

Next, we have

Tip 5: Track Your Progress

This is especially important when you're just starting out with a new habit or working towards a big goal.

Let's say you're trying to get motivated to run a mile. The first time you do it, make note of everything - how long it took you, how many times you had to slow down to a walk, how you felt afterward. You have a baseline to work from now.

The next time you go for a run, your goal is simply to meet or beat that baseline. Maybe you run for 10 seconds longer before taking a walking break. Maybe you shave 30 seconds off your total time. Small improvements add up.

One of my favorite ways to track progress, especially for physical tasks like decluttering or home improvement projects, is to take "before" pictures. It's amazing how much we forget about our starting point, and having that visual reminder can be incredibly motivating.

And here's a little secret - those "before" pictures might seem embarrassing at first, but I bet you'll be proud to show them off once you have your "after" pictures to compare them to!

Tip 6: Give Yourself Grace 

Now, this next point is crucial, so listen up. As you're working on building motivation and tackling your goals, it's absolutely essential that you learn to give yourself grace.

Here's the thing - any time you start something new, whether it's a diet, a workout routine, or a big project, there's usually a lot of excitement and enthusiasm at the beginning. Am I right? You know what I’m talking about. You can clearly envision the end result, and you're pumped to get started.

But then reality sets in. You hit a roadblock, or progress is slower than you expected, or life gets in the way. This is the point where a lot of people give up. But I want you to do something different. I want you to give yourself grace.

Remember those small goals we talked about earlier? This is why they're so important. They help you acknowledge that change takes time. You didn't accumulate all that clutter overnight, and you won't declutter it overnight either. You didn't gain weight in a week, and you won't lose it in a week.

Giving yourself grace means acknowledging that you're human, that progress isn't always linear, and that's okay. It's about treating yourself with the same kindness and understanding you'd offer a good friend.

Let me repeat that… treat yourself with the same kindness and understanding you'd offer a good friend.

Tip 7: Find an Accountability Partner

This is one of the most powerful motivation boosters out there - accountability. Did you know that simply sharing your goal with someone else can increase your chances of achieving it by 65%? And if you take it a step further and have specific check-ins with that person, your chances of success skyrocket to 95%! Those are some pretty impressive numbers, right?

An accountability partner can be a friend, a family member, or even a coach (hint hint!). The key is to choose someone who will be honest with you, someone who's not afraid to call you out on your bullshit, but who will also be there to cheer you on and celebrate your wins. When you’ve got someone checking in, asking you the tough questions, and calling you out on your excuses, you’re so much more likely to stay on track.

That’s exactly what I do in my coaching practice. It's not just about having someone to report to - it's about having someone who can offer a fresh perspective, who can help you see your blind spots, and who can remind you of your why when you're feeling discouraged.

And let's be real - knowing that someone is going to ask you about your progress can be a powerful motivator to actually do the thing you said you were going to do!

And last but not least

Tip 8: Celebrate and Reward Yourself

This is a step that so many people skip, especially women (sorry, guys, but it's true!). We're so focused on checking things off our to-do list that we forget to acknowledge our progress along the way.

But here's the thing - celebration is a crucial part of the motivation cycle. When you celebrate your wins, no matter how small, you're reinforcing the positive feelings associated with your progress. This, in turn, fuels your motivation to keep going.

So, I want you to build rewards into your goal-setting process. 

Did you stick to your new morning routine all week? Treat yourself to your favorite coffee drink. 

Did you declutter that junk drawer that's been bothering you for months? Take 10 minutes to read your favorite book, guilt-free.

These rewards don't have to be big or expensive (unless you want them to). The important thing is that they're meaningful to you and that they help you associate positive feelings with your progress.

And there you have it - eight powerful strategies to boost your motivation and help you tackle those big (and small!) goals. Remember, motivation isn't something that just happens to you. It's something you can cultivate and strengthen over time.

If you're ready to take your motivation to the next level, I'd love to help. I offer a free introductory session for my private coaching program where we dive deep into what you’re looking for in life and discuss some quick wins or ideas on how to get you there. Yes, all in 30 min.

To book your free intro session, just head over to my website: simplifywithyou.com/membership. Together, we'll create a customized plan to help you unlock your motivation, crush your goals, and start living your best life.

Thanks for tuning in to "Real Life with Trish." I never know who’s out there listening, we just see numbers on this end, so if you have a moment to quickly give this a rating or review, I’d so greatly appreciate it and know it’s YOU.