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Boosting motivation

We all experience times when we feel low and it seems impossible to motivate ourselves. Not having the energy to do what we need or want to do can make us feel stuck. This, in turn, can make us feel worse and even less motivated, creating a vicious cycle.

In addition, chems can mess with your brain, making it harder to think clearly, remember things, keep track of time, and focus on what you should be doing next.

Action before motivation
The idea of ‘action before motivation’ is that motivation comes once you start doing something. For example, have you ever found that you really didn’t want to go out and see your friends but once there you enjoyed yourself? Once you make a start, you may find you want to carry on, and this helps lift your mood.

Bitesize
It can be easier to complete tasks when broken down into smaller steps. Wins don’t have to be big to be meaningful. As you accomplish each step, the brain releases dopamine, which helps to increase motivation and productivity.

The 5-minute rule
If you’re putting something off, say to yourself, “I’m going to give this a go for 5 minutes.” The first few minutes are always the hardest, but once you’ve started, you’ll often feel better and have more energy to keep going.

Make time for you

It's important to set aside time for you, like reading, drawing, crochet, stamp collecting, knitting, sudoku, model making, ferret racing, competitive duck herding, ice sculpting, cloud watching, or worm charming.

Spend time with others

When you're feeling low, socialising can feel like the last thing you want to do. But spending time with or talking to others can be a great boost. Reach out to a friend, family member, or colleague and have a chat, go for a walk, or meet for a coffee.

Get moving
Exercise is important, not only for our physical health, but for our mental health too. It can help relieve stress, boost mood and make it easier to focus. You don't need expensive gym memberships or equipment. Simple changes can make all the difference.

Distractions
If you’re not feeling your best, finding motivation to get going can be affected by distractions around you. So, turn off the phone (or put it on mute), take a break from social media and hook-up apps, and avoid doom-scrolling.