What to do When You Don’t Feel Motivated

Apr 23, 2019

You know that feeling when you have so much to do and no idea where to start? Or when you have something to do that might help move your business forward or make your home a place you enjoy being at or make your body feel its best, but you can’t seem to muster up the motivation to get going?

What to do when you don’t feel motivated:

I’m breaking this into two categories: Manage your mind. Manage your time.

Manage your mind.

In order to manage your mind, you must first know what is happening in your mind. Recognize the thoughts that are continually repeating in your head. I’m going to teach you Brooke Castillo‘s Self-Coaching Model to make this easily digestible.

Circumstances: The circumstances of your life are always neutral.

Thoughts: What you think about your circumstances.

Feelings: How that thought makes you feel.

Actions: The action you take (or don’t take) as a result of that feeling.

Results: The results in your life.

An example you likely have:

Circumstances: Your to-do list.

Thought: “I can’t get all of this done.”

Feelings: Overwhelmed.

Actions: Attempt to multitask.

Results: Little or no progress.

Shift one thought.

You get to decide what to think. Really. This is mind-blowing, but we’re in control of our thoughts and we get to decide what we want to think. Thoughts will come up, but let me remind you that your thoughts are sentences in your mind. You can choose which ones you want to keep and which ones you want to change. Here are some examples.


“I don’t have time.”


“I am in control of my time.”

Now, let’s play this out with both thoughts.

Example 1:

Thought: I don’t have time.

Feeling: Stressed

Action: Waste time. Don’t use time well. Shift from task to task.

Results: Do not get a lot done.

Example 2:

Thought: I am in control of my time.

Feeling: Calm

Action: Design your schedule. Say no more often.

Results: More productive. Prioritize yourself.

That is where I want you to get to. And you can.

Manage Your Time.

TIME is what we want most, but what we use worst. – William Penn

Step 1: Brain dump.

What does this mean? Get out a piece of paper. Write down every single thing in your mind. Everything you need to do. From your home to your work to that doctor appointment you need to schedule.

Step 2: Sort out categories.

Break down every category and then create categories within the category.

Example: HOME

Break it down further into each room if you need to.

  • Hang pictures in the living room.
  • Clean bathrooms.
  • Organize the attic.

Ask yourself what obstacles are in the way? What small things need to get done to get that bigger thing done? Say you need to go to the dentist, but first, you need to make an appointment or ask off of work. Add that to the list.

Step 3: Assign an amount of time to each task.

How long will each task take? Give yourself a time frame.

Parkinson’s Law: The idea that work expands so as to fill the time available for its completion.

If you have all day to clean your house, guess how long it will take? ALL DAY. If you have two hours, you’ll get it done in two hours.

Step 4: Put each task in a time slot.

Bad Example:

7AM: Morning Routine

8AM: Breakfast

9AM: Work

12PM: Lunch

5PM: Wrap up work

6PM: Cook dinner

Good Example:

7AM: Wake up, 15 minutes of yoga

7:15AM: Make coffee, devotion, meditation

8AM: Cook breakfast, clean up dishes, tidy work area

9AM: Write blog post

10AM: Create graphics for blog post

10:30AM: Write newsletter

11:30AM: Post on social media and engage

12PM: Coaching call

1PM: Send email with details from call

Tools to Help:

  1. Use the Pomodoro Technique (Tomato-timer.com) | 25 minutes of work, 5 minutes of rest
  2. Pay attention to your triggers. What are your specific distractions? Social Media? People calling/texting?
  3. Put your phone in another room.
  4. Use the screen time feature on your phone to give yourself boundaries.
  5. What time of day do you work best? If you know you’re most productive between 9-11am, do not let anything distract you during that time frame.

Have any other tips you want to share? I’d love to hear them!



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