10 Ways to Motivate Yourself to Work When You’re Struggling Mentally

It’s common to feel unmotivated and struggle mentally when it comes to working, especially during difficult times. However, there are various ways you can motivate yourself to work, even when you don’t feel like it. Here are 10 strategies you can try:

1. Break Down Tasks: Break down your work into smaller, more manageable tasks. This makes your work seem less overwhelming, and you’ll feel more motivated to complete each smaller task. You can also set small goals for each task and celebrate once you achieve them.
2. Focus on the Benefits: Remind yourself of the benefits of completing the task. This can be anything from feeling proud of yourself for finishing the work to gaining a financial reward or promotion. Focusing on the benefits can help you stay motivated and focused.
3. Create a Plan: Create a plan that outlines the steps you need to take to complete the task. This plan should be specific, measurable, achievable, relevant, and time-bound (SMART). When you have a clear plan in place, you’re more likely to stay motivated and on track.
4. Take Breaks: Taking breaks can help you recharge your energy levels and improve your productivity. Set a timer for 25 minutes and work without distractions, then take a 5-minute break. Repeat this cycle four times, and then take a more extended 20-minute break. This technique is called the Pomodoro Technique and can be effective in increasing motivation and focus.
5. Eliminate Distractions: Distractions can drain your motivation and reduce your productivity. Identify any distractions that are preventing you from working, such as social media, TV, or noisy environments. Then, eliminate them by turning off notifications or finding a quiet workspace.
6. Surround Yourself with Motivating Factors: Surround yourself with motivational factors that will help you stay focused and energized. This could be anything from motivational quotes to a vision board with images of your goals. Place these factors in your workspace to keep you motivated throughout the day.
7. Find an Accountability Partner: Find someone who will hold you accountable for completing your work. This can be a coworker, friend, or family member. Share your goals with them and ask them to check in with you regularly. Knowing that someone is watching can help you stay motivated and on track.
8. Use Positive Self-Talk: Use positive self-talk to boost your motivation and confidence. Replace negative thoughts with positive affirmations such as, “I can do this,” “I am capable,” and “I am making progress.” This can help you stay motivated, even when you’re facing challenges.
9. Reward Yourself: Reward yourself when you complete a task or achieve a goal. This could be anything from taking a break, treating yourself to something you enjoy, or simply acknowledging your accomplishments. Celebrating your achievements can help you stay motivated and feel good about your progress.
10. Practice Self-Care: Take care of yourself physically and mentally. This includes getting enough sleep, eating well, exercising, and taking breaks when you need them. When you’re feeling your best, you’re more likely to be motivated and productive at work.

In conclusion, there are many strategies you can use to motivate yourself to work, even when you’re struggling mentally. Try these tips and find what works best for you. Remember that motivation can ebb and flow, so be patient and kind to yourself as you work towards your goals.