Tips For Dealing With Amotivation

As I have been writing, motivations has really disappeared for me in recent weeks. Unsure if I am getting frankly depressed or if it is just a brief blip-type thing. What I have neglected to do, though, is ask for help. Does anyone have any thoughts about how to jumpstart the part of the brain that governs motivation? I do not know how to do this. I would greatly appreciate any suggestions you all may have.

Thanks!!!!

Hi bpcyclist. Motivation issues have been ones I've dealt with a lot, in the past. I have learned a few strategies that help.

* Creating "To Do" lists. However, the best way to approach this, for me, is to mark the items that are "minimum" and "ideal". When I write "minimum", I mean something truly doable. Very often I accomplish more than that minimum, and so I let myself celebrate that. I don't put myself down for not doing anything more than minimum. If I do less, that's still OK. If possible, it's good to have someone you can send updates to. In my case, during those rough times, I'd send emails to my husband saying "I unloaded the dishwasher and put a load of clothes in the washer." As the good hubby he is, he'd give me kudos and cheer me on. I'd send more updates, as applicable. Real motivator. If you don't have such a person, there's always us here at PC. I think there even used to be a thread for this.

* One of my old therapists used to tell me to put tasks into perspective. For example, she'd ask me "How long, at the longest, does it REALLY take you to unload the dishwasher?" I'd think, and realize it only takes about 5 mins. That fact can motivate me because the task then looks less intimidating. Also, very often after doing it, I'd load the sucker, wipe the counters, and maybe even do something else. The point is to get the body "into action". Once it is, it's easier than expected to keep it in action. Sometimes combining such tasks with going to the WC would help. I mean, you're already up, right?

* When I'd really tire or dread more tasks, I'd forgive myself if I stopped them. Take a rest. Maybe set an alarm to go off that would have a "snooze". Perhaps after pressing "snooze" five times, I'd actually FINALLY get up and into action.

* Assuming you have loftier goals than ones above, there is always picturing yourself doing something. So you're on the sofa and you say to yourself "I really wish I had the motivation to ride my bike for at least 5 miles. Or 10 miles, as an ideal." So on the sofa, you imagine yourself getting up and getting on the bike and riding your favorite route. Imagine seeing a swan along the way. Or a bald eagle. Smile to yourself. See yourself maybe going the extra mile. See yourself returning home and being happy you rode.

* Treats - We're not literally kids anymore, but there is the kid in us. Umm, you can always tell yourself that if you do X (pay the electric bill) or Y (scrub the floor), you'll allow yourself to go get ice cream and not regret it. I'd pick rum raisin or pistachio. Or go whole hog and get chocolate with Reese's peanut butter cup blend-in. Mmm!

* Countdown - I'm going to do it! I'm going to get up. 10-9-8-7-6-5-4-3-2-1 LIFT OFF!!!!!!

* Music and singing - Here's a really cheesy sucker straight from a frat house during my freshman year at college (Technotronic's "Pump Up The Jam"). "Get the party goin' on the dance floor! Make My Day!"


Do the dancing above, but while doing so, imagine yourself tripping the light fantastic with your favorite hot actress/singer. Jennifer Lawrence? Beyonce? Jennifer Lopez? They're great dancers! Whoever you like!

This is very interesting. I never thought to, sort of write it down, or whatever. I am going to try some of this and see if it helps. Thanks, BD!!

"Pump up the Jam" indeed! Thanks for the blast from the past. A fun song!

I'm sorry, bpcyclist. I should have, in a reasonable state of mind, only mentioned two or three.

Actually, I need all the help I can get... Thank you.

You could try to fake it until you make it so to speak.

Accept that your motivation is low now and just go through the motions of doing something just for the sake of it.

Keep doing it, stick with it using your intellect until one of two things happens: you finally finish what your started or you find a glimmer of motivation. Either way you win.

If you finish what your started that's a win because you accomplished something even though you weren't motivated.

If you find a glimmer of motivation that's also a win because it means you've found a way to recover at least a little motivation and might be able to find more if you keep going.

I've been depressed for years now and use this same technique. I haven't found motivation yet but I'm accomplishing things and hoping I'll find motivation some day.

Thanks so much for this input, Scooter. you know, many years ago, when I was in the middle of a badass treatment-resistant depression, I knew I needed to keep writing, but it was no fun and I was again amotivational. I conducted a little experiment back then. I forced myself to write, at least a little, no matter how bad I felt. Then, I reviewed it later when I was more euthymic. what I learned was that the overall quality of writing carried out while depressed was really no different than the quality carried out when I was not really depressed. The big difference was, when I reviewed what I was doing while I was still depressed, I beleived that that writing totally sucked. It was only later that I could see it actually was not that much different than any of my other wiriting.

I thought this was very interesting. I canonot accurately judge the quality of my work during a depression episode. My judgment is markedly impaired.

Interesting thread, thanks bpcyclist

Hi BPcyclist Maybe taking baby steps. That is accomplishing something really small but its still a step. EG Making up one's bed. Or making cereal or whatever you like for breakfast. To get a sense of getting something done and go on from there. At leas tit helps me. Hopefully you too or whatever is effective for you. Hugs.

I saw this article today
Zero Motivation? How To Knock Out Your To- Do List

Thanks, fern. I never considered prioritizing into categories. I am going to try this today and see what happens. I suspect my frazzledness, as she describes it, lies more in the "want to" category. As in, I really, really want to write and edit my books. If I am going to get these pushed out in time for a holiday release campaign of some sort, I will need to finish them probably by early September.