Maintaining high motivation levels every day can seem like a daunting task, especially in an age rife with distractions and increasing demands on our time.
However, with the right tactics (backed by research, of course), you can have high levels of motivation every day.
And if you're struggling, there are ways to 'bring yourself back' to form so you can get more work done, get to the gym and have a better workout, even if you're not feeling up to it.
Let's get into it.
1. Sleep: The Underrated Motivation Booster
Consistent quality sleep plays a foundational role in maintaining high motivation levels. According to a study from the University of Pennsylvania, sleep deprivation can lead to a 60% reduction in the brain region called the ventral striatum’s activity, which is known to influence motivation and reward.
Ensuring 7-9 hours of sleep each night can:
- Restore cognitive function: A refreshed mind is more focused and determined.
- Regulate mood: A stable mood can keep you on track, decreasing the chances of motivational dips.
- Improve decision-making: Motivated individuals are often those who can make decisive, timely choices.
The better you sleep, the more motivated you are, the better work you do (or working out), which in turn creates even more motivation. When we tick off tasks, we get more motivated, and getting a great sleep is an important part of getting things done.
To get a great sleep every night:
- Have a cool, dark room.
- Set a sleep schedule (try it for a month, it can transform your ability to fall asleep and sleep deeply).
- Supplementation can also help. Check out our melatonin-free sleep supplement, Man Sleep. I advise against using melatonin because of the negative impacts on male hormones and possible long term impacts on sleep quality.
2. Tactics to Elevate Motivation
Several studies have explored the means to enhance daily motivation:
Setting SMART Goals: Specific, Measurable, Achievable, Relevant, and Time-bound goals give a clear direction. A study in the American Journal of Lifestyle Medicine found that individuals who set SMART goals exhibited higher motivation levels and achieved more than those who set vague objectives.
Visualizing Failure: Need a kick in the butt? Visualize failure. I'm serious. Visualize the worst possible outcome that could come of you NOT doing the thing you're supposed to do. Could this create poverty? Obesity? It's a weird way to think about it, but visualizing a goal achieved can trick us into thinking we've achieved it. Visualizing a negative outcome can kick our butt into gear and get us into the gym, office, or wherever we need to be.
Fear can be a powerful tool. It also adds importance to the task that seems unimportant in the grand scheme of what we're trying to do.
However, as we know, great achievement is simply a series of tasks done well. So each task is vitally important to our success.
Use Work Blocks: Specifically for work, shut out every possible distraction. Set a timer. And commit to working for that period of time and doing nothing else.
For me, using noise cancelling headphones, closing the blinds so nothing catches my eye, and setting a timer for 90 minutes has created some of the best work sessions of my life.
Timer goes off, get up and move.
3. Nutrients and Herbs: Nature's Motivation Enhancers
Some nutrients, vitamins, and herbs have shown promise in amplifying motivation:
Vitamin D: A deficiency in this sunshine vitamin can lead to fatigue and decreased motivation. Maintaining optimal levels can help in mood regulation, thus boosting motivation.
Check out our Man D3 here.
Omega-3 Fatty Acids: These essential fats, found abundantly in fish like salmon, have neuroprotective properties. A study from the University of Pittsburgh found that individuals with higher omega-3 levels had better information processing and maintained motivation over tasks.
Rhodiola Rosea: This adaptogenic herb is traditionally used to combat fatigue and improve focus. A study from the University of California found that participants who took Rhodiola showed a significant improvement in fatigue levels and cognitive function, leading to enhanced motivation.
Get a full dose of Rhodiola Rosea in our stimulant-free energy supplement, DRIVE here.
Ginseng: Known for its energy-boosting properties, Ginseng can combat fatigue, a primary motivation killer. The Mayo Clinic found that cancer patients who took Ginseng experienced less fatigue, which can be extrapolated to its potential benefits in enhancing motivation.
What if you're NOT motivated?
While motivation is great, and we'd like it every single day of our lives so we can win every single day of our lives, habits beat motivation.
Writing this article, for example, I wasn't motivated to. But when I started, and started doing the research and finding studies, the motivation and focus came.
The key thing was that I sat down to do the work even though I didn't really feel like it. You'll find this with training, sometimes just getting into the gym and doing that first rep is all you need to do to find motivation.
So, do ALL you can do to be motivated every single day, but even if you're not, still do the work!
Get after it!
Maintaining motivation every day might require a multi-faceted approach, but it's achievable. By ensuring quality sleep, adopting proven motivational tactics, and integrating beneficial nutrients and herbs into your lifestyle, you can ensure a sustained drive to conquer daily challenges.
Remember, your daily motivation is the key to unlocking potential and reaching your desired peaks. Make these practices a part of your daily routine and watch your motivation soar and stay consistent.