Since the start of the new year, those who follow me on social media will have seen me posting a few pictures of my assault bike, dumbbells and other snippets to do with a challenge my gym has set throughout the current lockdown – in the gym members Facebook group we share photos of our meals and recipes, we log live workouts we do with fellow members, we have group calls and regular interaction, and we hold ourselves accountable to each other in a number of ways.
There are a number of component parts that have served to keep me motivated to exercise and workout, Several strategies that I employ in my family life and my work life too, as a means of keeping myself driven and motivated during lockdown, and I thought it would be useful to write about that today – keeping motivated during these challenging times.
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holtz
Last year hasn’t exactly been an easy year for any of us. From climate change issues, mass protests, political discord, to the current pandemic that has made us question, when is the alien invasion of earth going to happen?
21 days into 2021 and for many, it doesn’t look like this year is going to be any better than last year. As many parts of the world go into further lockdowns, it is common to find it tough to get motivated again and again.
It is hard for many not to feel like we’re all just wasting time at the moment. After all, we can’t get outside and do the things we’d usually enjoy. Our social media has been flooded with apocalyptic imagery, communities and groups are divided over political issues and much else besides has officially set many of us into, what seems like, a never-ending spiral of lockdown gloom.
That’s why it is important to take care, do your bit to protect yourself and others and accept lockdown for what it is and where possible use it in a positive reflective way.
“Within you is the power to rise above any situation or struggle, transform into the brightest, strongest version of you EVER!” – Your Inner Sparkle
So, as we stay home and isolate during this time filled with uncertainty, how do we create a sense of normality again that permits us to motivate ourselves?
The myth of motivation?
What is motivation? As Jeff Haden states in The Motivation Myth, no one knows what motivation really is or how to get it. “Motivation is not the spark that keeps you eager to do hard work. It is the result! Real motivation comes after you start”.
With the current state of the pandemic, it’s easy to feel like curling up on the couch, binge watching Netflix and saying, “I’m just not motivated.” Fair enough! It’s not exactly easy to ‘motivate’ yourself again, and sometimes this is absolutely acceptable and fine. However, in order to feel a sense of normality and control, we may need to begin taking action and stop using motivation as an excuse.
Here are some steps you could take to get yourself motivated in the COVID-19 lockdown:
Set yourself goals
Try setting yourself a goal or goals for the next few weeks for something specific that you want to achieve. This will help to make this time seem purposeful and help drive your motivation. It could be to do something around the home that you’ve been putting off for ages. Or it could be a family goal to achieve something together.
Here are some great articles to help you in this regard:
– Setting Goals for 2021.
– The Principles of Goal Setting.
– Goal Setting.
Have something to work towards over the next few weeks and celebrate your progression each step of the way as you take action towards achieving it. It will give you a great sense of accomplishment, which is good for motivation.
“The greater danger for most of us isn’t that our aim is too high and miss it, but that it is too low and we reach it.”– Michelangelo
Stop making excuses
Although this troubling time that affects many of us in different ways, it’s important to remember that we can only affect the elements that are within our control. There’s a lot out of our control, whether that’s being stood down from employment, the gyms closing or can no longer attend classes in person, there are still many elements that we can control.
“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.” – Oprah Winfrey
So, stop making excuses. This isn’t the ideal situation but it’s in place to keep you safe and healthy and it is what it is. You can most definitely feel disappointed, angry or even sad about the change in your lifestyle, it’s important for some to even talk about this as a part of the grieving cycle but don’t let it be the excuse for not getting out of bed, showering, or achieving your goals. These are elements that are still within your control – so take control of them!
Start a proper routine
Whilst some might think, it feels good to live a life doing what they want when they want. Without some sort of regular routine and structure, our lives can become chaotic and overwhelming. Add to that the latest lockdowns, without some routine and structure, you might find that it all starts to take its toll on your motivation.
By creating a predictable daily routine, you learn what to expect at various times of the day and experience a sense of control and satisfaction when you complete these tasks. Having a routine and structure is particularly important if you have young children. When life is organised and consistent at home, children feel safe, secure and looked after, especially during stressful times.
More on this here:
– Article: Why you need routine in your life.
– Video: Why you need routine in your life.
Exercise regularly
Exercise is a good mood lifter, so make regular exercise a part of your routine. Whilst current constraints may mean you’re not be able to exercise in the way you would prefer to, there are many things you can do without even having to leave your home.
Find an at-home activity you enjoy! It doesn’t have to be intense or expensive, just something that gets you moving. The Black Dog Institute conducted research into the benefits of exercise during COVID-19. The research showed that even an hour of exercise a week makes a difference to your mental health, “exercise provides a wide range of mental health benefits, from building coping and resilience to distracting from negative thoughts and improving memory and sleep”.
Be kind to yourself and others
You may not know what another person is going through. Try to be kind to others. COVID-19 has not been friendly to anyone, however everyone has their own way of coping with the anxiety the lockdown brings, it’s important to acknowledge their humanity and lend a thoughtful word/hand during this time.
Also, be kind to yourself. Understand how you’re feeling and understand that it’s ok. Don’t beat yourself up about what’s out of your control, instead focus on what you do have the ability to take control of. Use this new available time to re-centre and refresh yourself mentally.
Cultivate an optimistic mind
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill
To get motivated during the lockdown start by making the choice to be optimistic. When we are optimistic, we generally have the drive to get things done.
However, when we are feeling down we tend to look for distractions to make us feel better, and this prevents us from doing something constructive.
Here’s how to cultivate optimism:
- Challenge negative thoughts
- Create a gratitude list
- Find a role model
- Envision what you want
Next, focus on any progress you make because recognized progress is likely to fill you with motivation to complete the desired task.
Read this article on this topic too:
– Ways to be more optimistic.
Do something meaningful each day
“When times get tough, the key is not to stay strong…the key is to stay grateful.” – Liv Lane
It may be a while before things return to the way they used to be. The thought of that alone leaves many feeling demotivated. Doing something meaningful each day whilst we are in lockdown will help to keep your motivation levels up.
This is very subjective and what is meaningful for me may not be for you so think about your values and the things that are important to you. Our values go to the core of who we are and if we are not living our values, it can make our lives feel unfulfilled.
For example, you can try to connect daily with your family and close friends via WhatsApp group.
What really matters to you and what can you do on a daily basis (within the constraints of the lockdown and social distancing) so that you experience it?
Go to bed at the same time daily
“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.” – Oprah Winfrey
Similar to how you start the day, set a shutdown time to help yourself to get the rest you need for the next day ahead. Set your phone aside at least one hour before you plan to go to the bed and read a chapter of your favourite book. This lets your eyes get tired, feel more relaxed and sleep better.
The Sleep Health Foundation posted some research on the effects of getting a good night’s sleep during the pandemic. The research states that sleep is as important as a healthy diet and exercise and inadequate sleep can induce and/or make our feelings of anxiety and stress seem worse.
Give yourself a reward
“Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi
After achieving a goal give yourself a reward. It doesn’t have to be big. It could be something as simple as watching your favourite TV show or eating your favourite snack.
Although for this to work, you will need to be disciplined and only give yourself the reward if you complete the task.
Accountability
Work out ways you can make yourself accountable to colleagues, friends, fellow gym members. Arrange to speak, or message each other in some way. Set up an online group and regularly keep each other updated. Accountability of this kind also becomes an invaluable support group.
Conclusion
This pandemic has disrupted our lives in ways we never imagined, but it’s also a golden opportunity to practice resilience and reflect on how we want to come out of this.
It might help you identify your unique talent, strengths, and weakness. You might become aware of what is important and what you really want to do next in your life. Positive emotions will enable you to stay positive, gain confidence during these trying times and focus on what you can control and what you need to accept. And remember, an attitude of gratitude gives you the strength to continue to persist during this time and to take purposeful action to help you get going.
If you’re feeling demotivated during this lockdown, don’t sit around waiting for the motivation to come. Take action (within the constraints of social distancing and the lockdown), make your days count, and watch the motivation follow.
“Don’t forget that you’re human. It’s okay to have a meltdown. Just don’t unpack and live there. Cry it out and then refocus on where you are headed.” – Unknown
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holtz
Last year hasn’t exactly been an easy year for any of us. From climate change issues, mass protests, political discord, to the current pandemic that has made us question, when is the alien invasion of earth going to happen?
21 days into 2021 and for many, it doesn’t look like this year is going to be any better than last year. As many parts of the world go into further lockdowns, it is common to find it tough to get motivated again and again.
It is hard for many not to feel like we’re all just wasting time at the moment. After all, we can’t get outside and do the things we’d usually enjoy. Our social media has been flooded with apocalyptic imagery, communities and groups are divided over political issues and much else besides has officially set many of us into, what seems like, a never-ending spiral of lockdown gloom.
That’s why it is important to take care, do your bit to protect yourself and others and accept lockdown for what it is and where possible use it in a positive reflective way.
“Within you is the power to rise above any situation or struggle, transform into the brightest, strongest version of you EVER!” – Your Inner Sparkle
So, as we stay home and isolate during this time filled with uncertainty, how do we create a sense of normality again that permits us to motivate ourselves?
The myth of motivation?
What is motivation? As Jeff Haden states in The Motivation Myth, no one knows what motivation really is or how to get it. “Motivation is not the spark that keeps you eager to do hard work. It is the result! Real motivation comes after you start”.
With the current state of the pandemic, it’s easy to feel like curling up on the couch, binge watching Netflix and saying, “I’m just not motivated.” Fair enough! It’s not exactly easy to ‘motivate’ yourself again, and sometimes this is absolutely acceptable and fine. However, in order to feel a sense of normality and control, we may need to begin taking action and stop using motivation as an excuse.
Here are some steps you could take to get yourself motivated in the COVID-19 lockdown:
Set yourself goals
Try setting yourself a goal or goals for the next few weeks for something specific that you want to achieve. This will help to make this time seem purposeful and help drive your motivation. It could be to do something around the home that you’ve been putting off for ages. Or it could be a family goal to achieve something together.
Here are some great articles to help you in this regard:
– Setting Goals for 2021.
– The Principles of Goal Setting.
– Goal Setting.
Have something to work towards over the next few weeks and celebrate your progression each step of the way as you take action towards achieving it. It will give you a great sense of accomplishment, which is good for motivation.
“The greater danger for most of us isn’t that our aim is too high and miss it, but that it is too low and we reach it.”– Michelangelo
Stop making excuses
Although this troubling time that affects many of us in different ways, it’s important to remember that we can only affect the elements that are within our control. There’s a lot out of our control, whether that’s being stood down from employment, the gyms closing or can no longer attend classes in person, there are still many elements that we can control.
“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.” – Oprah Winfrey
So, stop making excuses. This isn’t the ideal situation but it’s in place to keep you safe and healthy and it is what it is. You can most definitely feel disappointed, angry or even sad about the change in your lifestyle, it’s important for some to even talk about this as a part of the grieving cycle but don’t let it be the excuse for not getting out of bed, showering, or achieving your goals. These are elements that are still within your control – so take control of them!
Start a proper routine
Whilst some might think, it feels good to live a life doing what they want when they want. Without some sort of regular routine and structure, our lives can become chaotic and overwhelming. Add to that the latest lockdowns, without some routine and structure, you might find that it all starts to take its toll on your motivation.
By creating a predictable daily routine, you learn what to expect at various times of the day and experience a sense of control and satisfaction when you complete these tasks. Having a routine and structure is particularly important if you have young children. When life is organised and consistent at home, children feel safe, secure and looked after, especially during stressful times.
More on this here:
– Article: Why you need routine in your life.
– Video: Why you need routine in your life.
Exercise regularly
Exercise is a good mood lifter, so make regular exercise a part of your routine. Whilst current constraints may mean you’re not be able to exercise in the way you would prefer to, there are many things you can do without even having to leave your home.
Find an at-home activity you enjoy! It doesn’t have to be intense or expensive, just something that gets you moving. The Black Dog Institute conducted research into the benefits of exercise during COVID-19. The research showed that even an hour of exercise a week makes a difference to your mental health, “exercise provides a wide range of mental health benefits, from building coping and resilience to distracting from negative thoughts and improving memory and sleep”.
Be kind to yourself and others
You may not know what another person is going through. Try to be kind to others. COVID-19 has not been friendly to anyone, however everyone has their own way of coping with the anxiety the lockdown brings, it’s important to acknowledge their humanity and lend a thoughtful word/hand during this time.
Also, be kind to yourself. Understand how you’re feeling and understand that it’s ok. Don’t beat yourself up about what’s out of your control, instead focus on what you do have the ability to take control of. Use this new available time to re-centre and refresh yourself mentally.
Cultivate an optimistic mind
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.” – Winston Churchill
To get motivated during the lockdown start by making the choice to be optimistic. When we are optimistic, we generally have the drive to get things done.
However, when we are feeling down we tend to look for distractions to make us feel better, and this prevents us from doing something constructive.
Here’s how to cultivate optimism:
- Challenge negative thoughts
- Create a gratitude list
- Find a role model
- Envision what you want
Next, focus on any progress you make because recognized progress is likely to fill you with motivation to complete the desired task.
Read this article on this topic too:
– Ways to be more optimistic.
Do something meaningful each day
“When times get tough, the key is not to stay strong…the key is to stay grateful.” – Liv Lane
It may be a while before things return to the way they used to be. The thought of that alone leaves many feeling demotivated. Doing something meaningful each day whilst we are in lockdown will help to keep your motivation levels up.
This is very subjective and what is meaningful for me may not be for you so think about your values and the things that are important to you. Our values go to the core of who we are and if we are not living our values, it can make our lives feel unfulfilled.
For example, you can try to connect daily with your family and close friends via WhatsApp group.
What really matters to you and what can you do on a daily basis (within the constraints of the lockdown and social distancing) so that you experience it?
Go to bed at the same time daily
“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.” – Oprah Winfrey
Similar to how you start the day, set a shutdown time to help yourself to get the rest you need for the next day ahead. Set your phone aside at least one hour before you plan to go to the bed and read a chapter of your favourite book. This lets your eyes get tired, feel more relaxed and sleep better.
The Sleep Health Foundation posted some research on the effects of getting a good night’s sleep during the pandemic. The research states that sleep is as important as a healthy diet and exercise and inadequate sleep can induce and/or make our feelings of anxiety and stress seem worse.
Give yourself a reward
“Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi
After achieving a goal give yourself a reward. It doesn’t have to be big. It could be something as simple as watching your favourite TV show or eating your favourite snack.
Although for this to work, you will need to be disciplined and only give yourself the reward if you complete the task.
Accountability
Work out ways you can make yourself accountable to colleagues, friends, fellow gym members. Arrange to speak, or message each other in some way. Set up an online group and regularly keep each other updated. Accountability of this kind also becomes an invaluable support group.
Conclusion
This pandemic has disrupted our lives in ways we never imagined, but it’s also a golden opportunity to practice resilience and reflect on how we want to come out of this.
It might help you identify your unique talent, strengths, and weakness. You might become aware of what is important and what you really want to do next in your life. Positive emotions will enable you to stay positive, gain confidence during these trying times and focus on what you can control and what you need to accept. And remember, an attitude of gratitude gives you the strength to continue to persist during this time and to take purposeful action to help you get going.
If you’re feeling demotivated during this lockdown, don’t sit around waiting for the motivation to come. Take action (within the constraints of social distancing and the lockdown), make your days count, and watch the motivation follow.
“Don’t forget that you’re human. It’s okay to have a meltdown. Just don’t unpack and live there. Cry it out and then refocus on where you are headed.” – Unknown
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