I suggest utilizing the tools and techniques outlined below. They can either circumvent or bolster motivation, aiming to enhance productivity, achieve goals, eliminate procrastination, facilitate progress, attain success, and make the process more enjoyable. Contact me for coaching where I will utilize the tools mentioned here to help you.
- Weekly time-tracking journal (half-hour grid for every day of the week) PDF document:
Download the PDF document here - Know your values, capitalize on them, manage them, resolve value conflicts, know your “why”, and live in better alignment with what you value:
The Comprehensive list of 333 Core Values - Awareness about your attitude and thoughts, and where you place your energy:
The Emotions Spiral - Avoid the trap of victim mentality or drama:
The Drama Triangle and Empowerment Dynamics - Progress without motivation
- Create a suitable environment, location, tools, reminders, reinforcement, audiobooks, mentorship, coaching, accountability partner
- 54321Go
- The Pomodoro technique: Read the post on this technique here
- The 52/17 Rule: Read this post on this technique here
- Using will
- Build discomfort tolerance and cultivate resilience
- Use forcing functions
- Use focus blocks
- The way of “action-driven behavior”, “commitment-based strategies.”, “doing it anyway”
- Get started, motivation comes later
- Redefine success
- Prioritize
- Capitalize on the role of dopamine. Dopamine production for the act of seeking, for striving, for small progress (rather than for the final goal)
- Break tasks down
- Too small to fail
- Explore beliefs and identify fears
- Explore obstacles and risks
- Set up an environment for success
- The 1% rule
- Habit stacking
- Track, monitor, and acknowledge (celebrate) progress
- Celebrate action, effort, and every attempt
- Draw on past success
- Positive internal narrative, growth mindset, reframe obstacles
- Avoid the drama triangle
- Self compassion and self respect
- Be brave
- Stay accountable
- Use in-session hypnosis and self-hypnosis
- Use visualizations and affirmations
- Keep an “experimental”, “curiosity”, and a “practice” mindset
- Use Behavioral Activation (BA) tools
- Keep learning
- Don’t get too comfortable
- Reflect and adjust
Resources to read: “A Guide to Rational Living” by Albert Ellis, “Rejection Proof” by Jia Jiang, “Better Than Before” by Gretchen Rubin, “The Power of Habit” by Charles Duhigg, “Grit” by Angela Duckworth, “The War of Art” by Steven Pressfield, “Eat That Frog!” by Brian Tracy, “Tiny Habits” by BJ Fogg, “The 5 Second Rule” by Mel Robbins, “Atomic Habits” by James Clear, “Feel the Fear and Do It Anyway” by Susan Jeffers