What to do when absolutely no motivation

I'm the first to admit that I have difficulty with motivation: I do not get up early in the morning, often dread the upcoming workout, and does not read a hundred books a year. To overcome his inner resistance, I use a few simple principles.

Monitor your progress

If you feel a strong desire to poprokrastinirovat, take a pen and paper. Record a single task, which can close today to move forward. For example, to prepare a section of the offer or set up a schedule for the investors. Now turn off the sound on your phone and get busy. Fully dedicate themselves to it, even if you have only 15 minutes.

Immediately say that this is the most banal advice in the world, it is not necessary. Wait until the end of the day, and select another five minutes to summarize. Think about how execution passed tasksWhy it is important for you. Write down the answers and repeat the process the next day. So you will notice a gradual movement forward.

Nothing is more motivating as their own progress. And the first step towards it - to determine what needs to be done on that day.

Harvard psychologist Emabayl Teresa (Teresa Amabile) described it in his book "The principle of progress» (The Progress Principle). Together with colleagues she checkedInner work life: Understanding the subtext of business performance.As everyday working habits affect motivation. She asked 238 professionals creative industries keep a diary during one of the working draft.

At the end of each day, participants summed up by describing one memorable event and their emotions. And to evaluate themselves and colleagues from the standpoint of manifestation of creative abilities, quality of work and contribute to the cohesion of the team. "We wanted to understand what makes people happy, motivated, productive and creative at work", - says Teresa.

After studying about 12 000 entries, the researchers noticed a coincidence. It turned out, people are more likely to think creatively and work productively when they are focused on the task and fully involved in it. A "good" working days - days when there has been progress in the case, even if small.

Break the loop of procrastination

Usually, we try to avoid the painful and unpleasant actions, but procrastination only amplifies the discomfort. It is of two types - preventing and encouraging.

In the first case, we try to avoid the loss or failure. For example, you're worried that bad to speak at the public, and lay training. In the second - we believe that the desired action will be better, but to avoid it, because it is difficult.

Both types of procrastination tied to emotions that dictate your actions. You either protect themselves from unpleasant feelings, doing other things, or choose a pleasant feeling right now in return benefits in the future.

To cope with this, think of the feelings of both the changeable weather.

Recognize that you have the desire prokrastinirovat, but do not dwell on it. Highlight two minutes out, to take the job. For example, if you want to make a report, open a new document and write whatever comes to mind. After a couple of minutes certainly will start to appear important idea.

This method will help with any task that you set aside. That it was more effective, combine it with a kind of ritual - a cup of brew tea, Meditation, light a candle. Gradually you get used to that after this action is necessary to get to work.

Stop waiting for inspiration

We used to think that motivation - a spark, igniting us peace and Exciting motor. In fact everything is exactly the opposite. We achieve something, when we begin to do something.

- Motivation - a "fire slowly burning after you painfully divorced his hand, he fueled by the appreciation of the progress made, "- says writer Jeff Hayden, author «The myth of motivation».

So do not pull the time. Identify which emotions are preventing you hit the ground, and try to push them aside. Operate two minutes and see what happens next. And regularly track your progress. Your pride and motivation to grow, when you see what can be achieved by successive daily activities.