How to stay motivated even when I am feeling like shit :(:

Carla Watson
Apr 30, 2022
7 min read

During some periods of my life I feel like shit at least once a month (not a joke haha).

And just to be clear me “feeling like shit” for me is when I’m feeling tired, maybe had a few plans that changed in a way that I didn’t expected to. Maybe it is a day when I had experienced a particular bad night of sleep or perhaps I did not drink enough water and my body starts to crave more sugar and I surrender to these urges and eat bigger amounts of sugar and then feel the impact of that. And those days pass and things get better.

And if you are reading this you probably experience something similar.

I’ve talked about low moods on a previous blog and podcast to help us explore these low moods and break the cycle. But even if we are feeling slightly less “shitty” (or even when we are feeling our “good enough”). Motivation can seem like a tricky terrain….especially trickier if you are feeling like shit. Unfortunately here some truth I need to share. Motivation is not something that magically appears. Motivation doesn’t work as the ultimate fuel to our action, strategy or hands-on mood. Motivation is a result of taking action. A byproduct if you may. So as we start this exploration of motivating ourselves (even in harder days) lets embrace that fact. We cannot just wait for “the perfect day”, “the right mood” or just the ideal feeling of motivation to arrive.

Because, motivation comes and goes.

We need to start taking action. Before, after and in between of the states of motivation.

- Oh Carla but it is hard.

Oh yes dear reader I know. In fact sometimes it feels really fucking hard.

What we need is….

To learn how to cultivate motivation and increase the chances of manifesting it more often.

To learn how to take action even when that sense of motivation is not around.

In other words, we need doing what’s best for us even when part of us is resisting.

Both of the things we need, share a common enemy though… Procrastination.

Procrastination is when we put off doing something. This can happen because the action triggers stress, limiting beliefs, fear, push-away values or other feelings of aversion. Oh and this happens to everyone. No matter how healthy your mental health feels, your socio economic status, family background, geographic location, language…. We all feel procrastination.

But there is another word that is similar (but very different) to procrastination: Anhedonia.

While earlier definitions emphasised the inability to experience pleasure, anhedonia is currently used by researchers to refer to reduced motivation, reduced anticipatory pleasure (wanting), reduced consummatory pleasure (liking), and deficits in reinforcement learning.

Anhedonia is associated with some diagnoses of ill mental health including but not limited to Major depressive disorder, Schizophrenia, PTSD, and others.

Dr. Julie Smith describes it as a state when “Things that once brought joy start to feel meaningless” and a consequence is that “we stop doing the things that have the potential to shift our mood because we have no desire for them anymore” like Dr. Smith wrote in one of the chapters of her book.

Like I mentioned before, anhedonia is associated with depression and at its most critical stages it could lead to feelings of hopelessness and suicidal thoughts.

Now that we now the difference between anhedonia and procrastination lets continue exploring a few more things about procrastination.

When experiencing a procrastinate state doing the things that bring us joy or the things we actually wished we did we might be able to stimulate our brain to create that sweet sweet sense of motivation we’ve seeking for.

Basically what I’m trying to tell you is to “Just do it!” ;)

Don’t wait for motivation to come, don’t wait for the perfect timing or the right mood, All you have is now. Take action right now.

- But how tf am I supposed to do that ._.

Finding the things that energise you.

Sure, there’s a certain level of self awareness that is needed to know what exactly that is. Luckily I know the best expert on all things you: yourself.

Here are a few thing you can try to aim for:

Start by paying attention. Perhaps journal about how things/situations/behaviour in your daily life make you feel.
Move your body. Finding a form of movement you can go to even when procrastination fires its gun. This can be from going to the park, to doing a few jumping jacks in your study room, weightlifting, yoga, running or your own favourite form of movement. If you add good friends, some catchy music (if you enjoy silence, silence is good too!) and a sprinkle of something else that helps you look forward to the activity, rather than dread it… and you are all set.
Keep that connection with the goal. Talking with a coach (or practicing a self-guided coaching & journaling session) might be one of the most effecting things to help you reconnect with your goal.
Remember to KISS. Keep it super simple. Very often my clients realise that one of the reasons they struggle so much with motivation is because they overcharge themselves with tasks. And after working together I teach them a few things to help them stay focused.
Learning to overcome challenges. Starting by listing all the potential challenges gives us the chance to think (and write down) how we can overcome them.
Limpia tu cuerpo de impurezas, cuida de tu salud ficia a traves del combustible que le injectas a tu cuerpo. Te recomiendo trabajar con profesionales idoneos (doctores, nutricionistas, naturopatas, o coaches de salud) que puedan asesorarte de manera segura y eficaz. For those looking to stay motivated in your health goals (especially before summer) this 14 day Cleanse for Living online program from my friend and excellent naturopath Allison Sheppard might be perfect for you. And no its not a fasting program! You’ll receive a step-by-step guide on how best to support all organs of detoxification. Including your liver, gut, skin, lungs and kidneys and will come away with a greater understanding of how taking this systemic approach benefits both your current and future health.

We can’t control the sense of motivation or magically summon motivation into our life. The good news is that there are things are in our control. The key to increase the chances of feeling motivated, in the same way with low moods, more often is to do what will help us feel good.

According to The New Economic Foundation there are Five Ways to Wellbeing. They include “a set of evidence-based public mental health messages aimed at improving the mental health and wellbeing of the whole population.”

i. Connect:

There is strong evidence that indicates that feeling close to, and valued by, other people is a fundamental human need and one that contributes to functioning well in the world. try:

Talking to someone instead of sending a text or email
Speak to someone you don’t know yet
Ask someone how their weekend was and be ready to really listen when they answer you
Practice active listening when talking to others, this is the best way to connect

ii. Be Active:

Regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is essential for promoting well-being in all age groups but especially the older population. And this physical activity doesn’t have to be intense.

Try:

Taking the stairs not the lift
Go for a walk at lunchtime (even if it’s taking your home lunch to the park and eating there)
Walk into work - perhaps with a colleague – so you can add the first pillar of wellbeing ‘connect’
Get off the bus one stop earlier than usual and walk the final part of your journey to work
Organise a work sporting activity
Go for an extra walk with your dog (you both will feel the benefits)
Gently stretching, before you go to bed

iii. Take Notice:

This basically means to rise your awareness. Heightened awareness enhances your self-understanding and allows you to make positive choices based on your own values and motivations. Studies have shown the powerful connection between being aware and staying in the moment (mindfulness) and the health related benefits that brings.

Try:

Get a plant
Have a ‘clear the clutter’ day (without distractions and just focusing on the task ahead)
Take a different route on your journey to or from work or visit a new place on the weekend to keep your “curious eyes”
Look for a guided mindfulness exercise online
Practice journaling
Take a course in mindfulness or explore a local mindfulness group

iv. Learn:

Continued learning through life enhances self-esteem and encourages social interaction and a more active life. The practice of setting goals, which is related to adult learning in particular, has been strongly associated with higher levels of wellbeing.

Try:

Find out something new about someone in your life
Sign up for a class or conference
Read the news or a book
Set up a book club or a culture club
Do a crossword or Sudoku
Play rummikub with your friends (this is so good for my brain!)
Research something you’ve always wondered about
Learn a new word everyday
Work alongside with a life coach (like me) to help you get clarity around a goal you have been putting off and to help you get there

v. Give:

According to the Mind foundation “Participation in social and community life has attracted a lot of attention in the field of wellbeing research. Individuals who report a greater interest in helping others are more likely to rate themselves as happy. Research into actions for promoting happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing.”

Try doing something selfless today.

Recap of the 5 pillars of wellbeing:

And remember, you got this. (But you also don’t have to do everything alone…).

In fact, if my words resonate with you and you feel the calling to seek for additional help to create resourceful habits, cultivate a healthier relationship with yourself and gain more balance in both your personal and professional life, send me a message, or book a free exploration call.