One thing that I routinely hear from people of all ages is that they don’t feel motivated to get their work done.  They want to feel that motivation, but they struggle to put their thoughts and “shoulds” into action.  Even as I sit here writing this, I find myself thinking, “It’s late, you’re tired, just do it tomorrow instead,” or “I’ll watch one more episode and then I’ll write my blog post,” or “Just wait until an idea suddenly strikes you and then you can start writing.”  Many people refer to this as laziness.  I’m not particularly fond of the term “lazy.”  When someone is struggling to accomplish a goal, it is usually because there is something blocking their path, be it fatigue, burn-out, poor focus, distractions, emotional distress, insufficient support, a lack of understanding about what is being asked of them, or any other number of things.  Here are some tips for getting the job done anyway:

1. Make a schedule and stick to it.  Waiting for inspiration to strike might mean that you’re waiting an awfully long time.  You don’t have to feel motivated to be productive.  Set aside time in advance to get the task done and don’t give yourself permission to talk yourself out of it – it’s simply a non-negotiable.  If you have tasks that need to get done on a recurring basis (e.g., homework), build in time for it on a consistent basis, ideally at the same time everyday if possible.  Once it becomes habit, you’ll find that it’s easier to get started.  The mental energy that was wasted on dreading the task, debating with yourself about doing it, or berating yourself for not having started yet will be spent on doing the actual work.
2. Create an environment that is conducive to productivity.  Clear away all distractions.  Keep in mind that different people have different needs.  For example, some might require total silence in order to focus.  This might mean going to your basement and shutting the door, working in the morning before the kids are awake, putting on noise-cancelling headphones, etc.  Other people, however, function better with more stimulation around them.  These individuals might do better getting their work done with the radio on or at a coffee shop.  Some people might need to mimic a true work environment (i.e., working at a desk) whereas others might feel more amenable to getting the job done if they can sit in a comfy chair in front of a big window.  Do whatever works for you.
3. Make to-do lists.  A lot of times, it’s hard to get going because there’s so much to do and you don’t know where to start.  Having a million to-dos floating around in your mind is exhausting, overwhelming, and disorganized.  Writing them down will allow you to take the abstract (“I have so much on my plate!”) and make it concrete.  From there, you can better assess how long each task might take and which ones need to be prioritized.  Don’t forget to cross things off your list as you go – it’s so gratifying to have a visual representation of your progress!
4. Take breaks.  Being productive does not mean working non-stop.  In fact, the brain does better when you pace yourself and allow time for rest.  The Pomodoro Technique, developed by Francesco Cirillo, offers a popular framework for this.  Set a timer for 25 minutes and work steadily for the duration of that interval.  Then, take a 5-minute break.  After repeating this sequence 4 times, take a longer break (15-30 minutes).  Using a timer will help keep you on track.
5. Reward yourself!  You did it!  Not only can you use a reward to acknowledge your hard work, but let it motivate you as well.  Allow yourself a special treat but make it contingent on getting the job done.  For example, you might allow yourself to call a friend only after you finished writing thank you notes, peruse YouTube only after your homework is complete, or go for a hike after filing your taxes.  Choose something meaningful to you that will motivate you to get the job done!

Ashley Kaplan, Psy.D.

Licensed Clinical Psychologist