Do you ever feel like you’re going through the motions without the motivation to pursue your daily tasks, let alone your dreams or goals?

It’s extra hard when you’re in pain or feeling unwell. But there’s a way to travel your journey with a peaceful balanced approach to motivation.

In the field notes this week You’ll find four notes below for navigating motivation:

• The Traditional definition of motivation
• my definition incorporating self kindness
• Six mindsets for self kindness as you grow your motivation
• 3 tips to get started

Ready? Let’s bring motivation back to our lives in a balanced way.

1. Motivation defined

“Motivation is the desire to act in service of a goal. It’s the crucial element in setting and attaining our objectives” and .. “encompasses the desire to continue striving toward meaning, purpose, and a life worth living” (1)

So this means it’s the fuel for the fire and the driving force to get you moving. But on a tough day, this is hard. Maybe there’s a kinder way?

2. The self kindness definition

I’ve come to this definition after a busy stage in my life. Motivation with self kindness means:

• Keeping your goal in sight but holding to it lightly and gently. Yes it’s a goal but other good things happen on the way
• Balancing rest with work
• Releasing the desire to do it all perfectly
• Slowing down in nature and paying attention to small things so you have clarity to live each day with peace and purpose.

3. Six mindsets to kick start motivation with self kindness

1. Motivation doesn’t mean overworking. I can work enough, rest enough, sleep enough and find time for fun
2. Motivation is finding small blocks of time for the domains in my life that matter. For example, health, family and self care
3. I don’t have to do everything perfectly. I can make a start.
4. There are days when I’m struggling and it’s okay not to feel motivated all the time
5. I’ll be motivated to start when I know what it is I’m trying to get done today
6. I can be motivated for shot bursts of time

4. Three tips to get started on your motivation journey

1. Write your vision.
   In your journal complete the following sentence: in 12 months time I am/ will be….
   For example “In 12 months I’ll be at my goal weight of…”.
2. Define your goals
   “motivation comes from the inside out, is supported by well-defined priorities and goals, and provides a strong emotional connection to the desired outcome” (1)

For example “I’ll follow my pain management plan for five minutes every day and journal my feelings afterwards so I can relax and laugh with my family”

3. Find a method for staying on track towards your desired outcome:

“Staying motivated is key. It gets us going and keeps us going, even when we can’t see the light at the end of the proverbial tunnel. Motivation is that inner sense of “keep going”….. even when we would really like (some days) to pull the covers up over our heads and just stay put!” (2)

This means digging deep for determination. But how do you do this in hard times?

A tip is to look for what matters to you. These are your values. For example healthy living, family time, creativity. Then your actions come from your values, even on tough days.

Motivation within a balanced life

Motivation means being kind to yourself around your goals and tasks so you’re less overwhelmed. So when you feel depleted and unmotivated that’s ok. Are you tired? In pain? Or maybe unsure of where you want to end up?
These are common challenges to all of us. You can do this.

In your journal

Grab your Happy journal for the following questions:

1. What matters to me most?
2. What are my three most important wellness goals right now?
3. How will ai be kind to myself on tough days? For example, I’ll reflect on my feelings in my journal or sit outside in the fresh air and watch the trees move in the breeze

References and further reading

https://www.psychologytoday.com/au/basics/motivation?amp

https://www.psychologytoday.com/au/blog/understand-other-people/201603/5-foolproof-ways-stay-motivated?amp