To do or not to do - this is the question?

A common complaint or request that I often see in therapy is the desire to be more motivated. Phrases like "if I had more motivation I would exercise, would eat healthy, I would go out socially, I would apply for that new job". The list is endless.  Effectively if I had more motivation I would do more and then I would feel better.  Unfortunately, people wait for motivation to find them. They wait for that state of readiness to do the things they have always wanted to do.  The belief that when I am ready - motivation, consistency,  structure, routine will all be easy.  Motivation isn't a switch we turn on and off. It isn't something that we have or don't have it is an action that we have to nurture. It is better to think about motivation as being on a continuum - low to high, rather than on or off. 

Factors that effect motivation

Our actions to do an activity can be influence externally and internally.   

What can I do?

• Learn to recognise the thoughts that may take you off track
• Attend to them and allow yourself time to make a mindful choice - whether that be listening to your thoughts or doing that activity you wanted.
• Notice whether strategies like pushing thoughts away or replacing them with positives are leading to negative cycles of rumination and potentially avoidance or procrastination.