Get Off Your Butt: 12 Ways to Get Motivated when you are down

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Even the most motivated of us -- you, me, Tony Robbins -- can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making positive changes seems too difficult.

But it's not hopeless: with some small steps, baby ones in fact, you can get started down the road to positive change.

1.One Goal.
This is probably the most common mistake that people make: try to take on too much, try to accomplish too many goals at once. It's hard to maintain energy and focus if you are trying to do two or more goals at once. You can always do your other goals when you've accomplished your One Goal.

2.Find inspiration.
Inspiration comes from others who have achieved what you want to achieve, or who are currently doing it. Read blogs, books, magazines, google your goal, and read success stories.

3.Get excited.
If you want to break out of a slump, get yourself excited about a goal. It starts with inspiration from others, but you have to take that excitement and build on it. Talking to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head).

4.Build anticipation.
If you find inspiration and want to do a goal, don't start right away. Set a date in the future -- a week or two, or even a month -- and make that your Start Date. Start writing out a plan. By delaying your start, you are building anticipation, and increasing your focus and energy for your goal.

5.Post your goal.
Print out your goal in big words. Post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. Have reminders about your goal, to keep your focus and keep your excitement going.

6.Commit publicly.
None of us likes to look bad in front of others. We will go the extra mile to do something we've said publicly. Do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable -- don't just commit once, but commit to giving progress updates to everyone every week or so.

7.Think about it daily.
If you think about your goal every day, it is much more likely to become true. If you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.

8.Get support.
It's hard to accomplish something alone. Find your support network, either in the real world or online, or both.

9.Stick with it.
Whatever you do, don't give up. Even if you aren't feeling any motivation today, or this week, don't give up. You can't give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you'll get there.

10.Start really small.
If you are having a hard time getting started, it may be because you're thinking too big. Make it's so easy, you can't fail. Do it at the same time, every day. After a couple of months, your tiny steps will add up to a lot of progress and a lot of success.

11.Think about the benefits, not the difficulties.
One common problem is that we think about how hard something is. Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. The benefits of something will help energize you.

12.Squash negative thoughts; replace them with positive ones.
It's important to start monitoring your thoughts. Recognize negative self-talk, which is really what's causing your slump. Just spend a few days becoming aware of every negative thought. Try squashing those negative thoughts and then replacing them with a corresponding positive thought. Squash, "This is too hard!" and replace it with, "I can do this! If that wimp John can do it, so can I!"
#butt #motivated #ways
  • Profile picture of the author Michael Ten
    Good stuff... Being able to get that metaphorical engine going again is really important to be able to do.
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  • Profile picture of the author doshmachine
    Stay on target! Great stuff here - it is important to re-affirm your focus and remember there is no such thing as failure - only a new lesson learned that gets you one step closer to where you want to be!
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  • Profile picture of the author mattryan30
    Man,you keep coming up with good motivational stuff.Thanks!

    You only have one life to live.Don't withhold your chance to become successful by procrastinating! Take action... Now!

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  • Profile picture of the author SanjeevM
    Originally Posted by fire_fighter View Post

    2.Find inspiration.
    Inspiration comes from others who have achieved what you want to achieve, or who are currently doing it. Read blogs, books, magazines, google your goal, and read success stories.
    Having the discipline to actively seek inspiration daily is of tremendous value. I find that reading inspirational books / success stories for at least 15 mins daily is a great motivator. So is listening to motivational speakers.

    Thanks for the great list!

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  • Profile picture of the author thedanbrown
    Awesome post! It is so important to work on your focus throughout the day. Have you ever heard of the Amygdala hijack? Basically, it's when you find yourself drifting off going into your own zone of thought. When you catch yourself doing this make a conscious effort to come back and focus on what's important. I like to set a daily goal so that I have something tangible to measure my productivity for that day. Also, it keeps me on task because I know I'm working towards something.
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    • Profile picture of the author biffula
      Way back when, I poo poo'd the positive affirmation stuff. But after reading Think and Grow Rich and doing some self hypnosis as well, I'm convinced that your brain will head in the direction the thoughts you put in it are heading. Think negative and put negative thoughts in your own head, that's the way things will work out for you. Put positive thoughts in there and you eventually reap positive results. Sometimes quicker than you think.
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  • Profile picture of the author GilAlcera
    This is absolutely incredible. People need motivation from time to time and there is no better way than to put everyone together in order to achieve our dreams and aspirations. Most of those that do not succeed are de-motivated or unmotivated. We need these things to keep us going.

    I do believe that most of us fail because we either do not have a specific goal or we have too many goals and we no longer know where to focus. There should be a reason for being. Too many objectives will result to confusion and in the end, you will end up not knowing why you are doing what you are presently doing.

    With that goal in mind, let that serve as your inspiration. More often than not, people that have succeeded in their endeavors ended up very well because they have a motivation. It is true that success stories will help you be inspired to do what you have always wanted to be at the start.
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  • Profile picture of the author buckeyes09
    The last two are my favorite because I guarantee they come up when people think of quitting or scaling back.


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