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VideoStaying Motivated

Staying Motivated

We all have days when we feel a little unmotivated. Understanding why can help us get back on track.

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Better mental health starts with Headspace

Have you ever wondered how some people are able to be so motivated, almost like they have a secret well of motivation that they draw from that allows them to always be so disciplined, organized, and committed all of the time? Me too, my friend. Me too. Motivation is a great resource for getting things done and accomplishing goals, but it's not always easy to access even when it's something you're looking forward to, like going on vacation. So what is motivation? Well, it's an inner drive that ignites our actions and pushes us towards achieving our goals. Think of it like your trusty sidekick that nudges you to stay focused and keep moving forward. You can tap into your motivation by focusing on how you'll feel once some part of your goal or task is actually achieved. Maybe you don't wanna get out of bed when the alarm goes off at 6 a.m., but you know you'll feel great after that early morning workout. If your focus is on short-term discomforts, like those first few uncomfortable moments after the alarm goes off, you might be less motivated to rush out of bed. So if you find yourself going through a lull and feeling unmotivated, let's unpack why. First, start by getting clear on why you may be avoiding this task. It can be as simple as avoiding the cold air when you get out of bed. You might find that there are some easy solutions, like keeping warm slippers nearby. Next, you can try listing the benefits and positive feelings you'll experience once the first step is achieved. Gently remind yourself why you set out to achieve your goal in the first place. Finally, see if you can let go of comparison or even just be aware of when you do find yourself comparing your progress to others, you aren't more or less motivated than anyone else, you're simply learning what to focus on. So let's give this a try. You'll need a pen and paper for this exercise. We'll give you some time to write between questions, but feel free to pause the video if you need more time. Alright, take a moment to think of an area in your life, perhaps a goal you're trying to reach, where you're struggling to feel motivated. Once you have it, write it down and continue to reflect and answer the following prompts. (gentle music) What feeling might you be trying to avoid? Why are you trying to avoid this feeling? And is it possible that you can let yourself feel it? What's a small reward you can give yourself for facing it? Try to remember why you set this goal in the first place. What's your why? How can you show yourself compassion and gently change your focus to a short-term positive outcome? (gentle music) Reaching your goal may not happen right away, but don't worry. You don't need to force anything. Building motivation works best when you're gentle with...


Duration4 min

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  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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