10 Tips to Get Motivated When You Are Feeling Unmotivated

Are you a busy mom stuck in a rut, struggling to find the motivation to tackle your to-do list? You’re not alone. One of my Instagram DM’s most frequently asked questions is, “How do you get motivated?”. A lack of motivation can strike even the Energizer Bunny moms among us.

The insurmountable mountain of daily tasks can paralyze us before we begin. But fear not! With a few practical tweaks and simple steps, you can reignite your energy levels and reclaim your drive to tackle simple tasks, and you’ll feel a sense of accomplishment and a sense of progress, which are motivators in and of themselves. 

So, let’s chat about how to get unstuck and motivated to tackle today!

10 Tips to Get Motivated When You Are Feeling Unmotivated

1. Mind Your Mindset

I know you want the practical stuff, but before we can get there, we must touch on the most essential thing regarding motivation – your mindset. As human beings, we tend to be mules (I know that’s not very nice, but hear me out). Mules are incredibly stubborn when uncomfortable; they don’t like to be prodded. They will not move. When we feel overwhelmed, we are the same way too. We often let our feelings form our actions. We want to wait until we “feel” like doing something to begin.  

At the end of the day, unless you realize you have to “want” the results, you will remain stuck. You’ve heard you can lead a horse to water but can’t make him drink. It’s the same with motivation. I can give you all the tips and tools, but you will not see a positive change in your life unless you want it and put in the hard work to take the following steps. I know that’s tough love, but good friends share the truth in love, and they cheer you on along the way!

2. Take a Small Step

The hardest part of riding a bike is getting on and taking that first pedal. Once you pedal, the momentum will carry you forward until you stop and must start again. So, let’s assume the principle and apply it to getting motivated.

What’s the most effortless first pedal you can do to get you started? What’s a small step you can take that will going? For me, it’s getting a cup of coffee and making my bed. Those two things get me up and going for the day. Getting dressed, walking, and creating a brain dump to-do list (more on this later) is also helpful.

The hardest part is getting started. Instead of aiming for perfection right out of the gate, focus on taking small, simple steps towards your goal. Every little bit of progress counts, and simple steps lead to purposeful progress.

Get Your Goal Setting Notepad Here.

3. Break a Big Goal into Smaller Goals

When faced with a daunting task like decluttering your entire house, feeling overwhelmed and unmotivated is easy. Just typing that made me feel overwhelmed. Instead of focusing on the big picture, break it down into smaller, achievable goals.  In the same way, as we touched on above, little by little, one simple act after another, you’ll build momentum and make progress on those big tasks. Check out this checklist that helps break down cleaning and decluttering into smaller projects.

When we have a big project ahead of us, we often let negative thoughts creep into our minds. “You can’t do this.” “It’s too much work.” We stopped before we began. When I decided to write a cookbook, the task felt daunting. So, I broke it down into smaller daily tasks.

Once a week, I would set aside time to work on this big project. I mapped it out and decided I could write out five recipes a week and photograph them. That meant that over 4-5 months, I could accomplish the end goal. Week after week, I started to see the small things I was doing weekly add up. It was so motivating. I have found this to be the best way to write my first traditionally published book. 

When you feel like you don’t have much time to complete a big task, you must first break it down into bite-size pieces.

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4. Limit Distractions

While phones and social media can be a great way to stay connected, they can also drain your energy and distract you from important tasks. Before starting a big project, like writing one of these blog posts, I first turn my phone on “Do not disturb.” Research says that every time we get distracted, it takes up to 23 minutes to regain complete focus on a task (source).  As a busy mom with little time, we know every minute counts, so putting your phone out of sight and silencing notifications can keep you motivated and on task.

If you want more ideas on how to limit phone distractions, check out this post.

Get Your Brain Dump Notepad Here

5. Brain Dump

Sometimes, we have so much on our minds that it’s hard for our brains to sort out what matters most and prioritize. Setting a 5-minute timer and dumping all the to-dos in your mind down on paper can be the best solution to getting motivated. At first, write everything you need to/want to do today. Get your brain dump notepad here.

You don’t need to list it in any order; create a list of what you’d like to do. You can do this for a whole week as well. Then, once you’ve exhausted everything swirling in your mind, it’s time to assess the list and determine what must be done.

That’s priority #1 for the day. As we chatted about above, you might put something simple at the top of the list to motivate you. I like to do my deepest work in the morning because that’s when my mind is the most creative, so I often do my writing work in the morning. When is your most creative time? Are you an early bird or a night owl?

That’s important to know so you can prioritize what you do and when.  After you determine priority #1, move on to priority #2, and so on. If possible, group tasks together. We are more efficient when we group like tasks, so take care of all your emails in one sitting. Do all your kitchen tasks in one block since you’re already there. 

To read more about the effectiveness of brain dumping and how it can motivate you, check out this post. 

6. Surround Yourself with Positive People, Including Yourself

The support network we keep significantly impacts our motivation and mindset. Surround yourself with positive, supportive individuals who encourage and uplift you. Who are you following online? Are they encouraging and inspiring you or leaving you feeling less? Our mental health plays a vital role in our lives, and sometimes, the first step is cutting out influencers that are not motivating you. 

Often, when women ask me how to get motivated, they talk down about themselves. “I am lazy.” While these sentiments are frequently not true, if you say something enough times a lie can become truth in our mind. Research supports positive self-talk and visualizing yourself doing a task can improve motivation (source). Take it one step further and write down positive affirmations. When we write something down, we are 42% more likely to do it. 

Would you talk to others the way you speak to yourself? How can you be kinder to yourself? How do you motivate others? How can you do that for yourself? Turn on the hype music, and put yourself in a huddle. It might sound silly, but the simplest things can sometimes take that lack of energy and toss it to the curb. Remember your capabilities and past successes to boost your confidence and motivation.

Encouragement is often a much better motivator than criticism!

7. Routine is Your Friend

Routine provides a sense of structure and predictability, which can be incredibly beneficial in getting motivated. Your body doesn’t have to overcome that first hurdle to get motivated. When we establish a routine, we create habits and rituals ingrained in our daily lives. These habits serve as cues that signal our brain that it’s time to engage in certain activities. Over time, this repetition builds momentum and makes initiating tasks and staying focused easier. Additionally, routine helps to reduce decision fatigue by automating mundane aspects of our day, freeing up mental energy for more critical tasks.

Knowing what to expect and having a clear plan can also alleviate feelings of overwhelm and uncertainty, making it easier to take action. In essence, routine creates a conducive environment for motivation to thrive by providing stability, consistency, and a framework for success.

If you are feeling a lack of motivation, look at your current routine. Are you in good habits that help set you up for success?

8. Time Is Not Your Enemy

Time is a tool. We all have a competitive spirit deep in our souls, some not as deep as others :). The Pomodoro Technique is the formal term for the time management method that involves working in short bursts with frequent breaks. This can help prevent burnout and keep you focused and productive. So, set a 20-minute timer and get to work on a task, then stand up and take a short walk. You will be surprised how much you can get done in a focused, short burst.

We can often fool ourselves into believing that undesirable tasks like household responsibilities or making a phone call (gasp, I wouldn’t say I like those) will take longer than we think.  Put that task on your brain dump and time yourself. Not only will you realize making your bed takes under 2 minutes, but you get the thrill of crossing it off the list, and now you know how little time that task takes, which will help your motivation in the future.

Read more about this idea in this article.

​9. Change of Scenery

Sometimes, a change of scenery is all it takes to boost motivation. If possible, switch up your workspace or move to a different location to give yourself a fresh perspective. You might do your best writing work on the couch. Sometimes, when we aren’t motivated, we need to take a walk, a drive, or do something completely unrelated to shake out the cobwebs in our brains. When we stop thinking about a task, revelations come to us.  I often find my best ideas come when walking or in the shower, with space to think without the noise and distractions of everyday life.

10. Get Plenty of Sleep & Take Care of Yourself

Sometimes, we are just exhausted and running on fumes. Lack of sleep can wreak havoc on your energy levels and motivation. Are you prioritizing getting enough rest each night to ensure you’re operating at your best? Taking care of yourself is essential for maintaining motivation and energy levels. Make time for activities that recharge your batteries, whether a quiet walk, a hot shower, or simply taking a few moments to breathe deeply. What helps you unwind (scrolling on your phone is excluded)? Be sure to take time each day to do something to care for yourself. It doesn’t have to be fancy or cost money.

Just Remember…

Who doesn’t like to be rewarded for their hard work? Take time to reward yourself with a walk around the block, reading for 20 minutes, scrolling on your phone for 15 minutes, or whatever floats your boat. Celebrate your accomplishments. This positive reinforcement will boost your confidence and motivate you to keep going.

By implementing these simple tips into your daily routine, you can overcome a lack of motivation and find the energy and drive to tackle even the most significant tasks. Everyone succumbs to a lack of motivation from time to time. Start small, give yourself grace, and encourage yourself to keep going. Encouragement is a far better motivator than criticism. Remember, progress is progress, no matter how small. Keep taking those simple steps forward; you’ll quickly achieve your goals before you know it.

Want Even More Motivation? Check Out These Posts –

Simple Steps for How to Set Goals

20 Tips to Start Decluttering

How to Do a Brain Dump

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