6 Tools for Motivation

Motivation isn't a mood. It's not a lightning bolt that strikes when the stars align. And it's definitely not something that you can go grab out of your closet and put on and ta-da you are motivated. Although that might work sometimes...

Motivation is a side effect. Not a starting point. Motivation is usually the result of action, not the cause of it. It's a psychological byproduct of doing something and feeling a sense of reward or progress. Motivation kicks in when your brain senses, "we're doing something good here."

Motivation Science

Motivation is deeply tied to the brain's dopamine system. Dopamine, the "feel-good" brain chemical, spikes not just from rewards but also from the anticipation of reward. So when you take that first small step, write one sentence, do 5 jumping jacks, wash one dish, your brain gets a mini hit of success. That can kickstart a motivation loop.

• Action -> Small win -> Dopamine -> Motivation -> More action

You have to trigger the loop manually at first. Waiting for motivation is like waiting for your muscles to get strong before you go to the gym.

Types of Motivation

• Intrinsic motivation: Doing something because it’s inherently rewarding (like painting because you love it).

• Extrinsic motivation: Doing something for an external reward or outcome (like studying to get a good grade).

Why Motivation Disappears

According to Self-Determination Theory, humans are most motivated when three core needs are met:

• Autonomy – You feel like you’re making your own choices

• Competence – You feel like you’re good at what you’re doing

• Relatedness – You feel connected to others

If you’re stuck, there’s a good chance one (or all) of these needs is out of alignment.

What do I do when I don't have any motivation?

Lower the bar. Shrink the task down to something ridiculously small.

-> Can't get yourself to workout -> just put your workout clothes on

-> Can't write the report? Just write one sentence.

Action first, motivation second.

1. Do it without feeling like it

Feelings are unreliable. If you only act when you feel motivated, you'll rarely act. Train yourself to move despite the lack of spark. That's where real change starts.

2. Use the 5-minute rule

Tell yourself you only have to do it for 5 minutes. Often, starting is the hardest part and once you're in motion, momentum kicks in.

3. Limit Distractions

If you are constantly overstimulated (social media, texts, noise), your brain won't crave effort. Give yourself silence or focus time to creat internal space for drive.

4. Reconnect with your why

Lack of motivation often means you've lost sight of the bigger picture.

Ask yourself: Why did I want this in the first place?

Who will i become if I stay consistent?

5. Check your basics

Low motivation can also be a sign of burnout, poor sleep, lack of nutrition, or mental health struggles. Sometimes, what you need isn't motivation, it's rest or regulation.

6. Stop waiting for perfect conditions

You won't always feel ready. The stars won't align. Do it anyway. Progress is build in the ordinary, not in flashes of inspiration.

To Sum it Up

Start small, start tired, start unsure....but start anyway. That's how motivation finds you.

If you have done all of these things and are still feeling that way, see a therapist, see a doctor, read this blog https://www.amberbarrerocounseling.com/post/depressed-or-deep-rest