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What to Do When You Really Do Not Want To

14. October 2024 Mayfair (0)

We have all experienced it. You know you need to do that thing, but you just cannot seem to make yourself. Yelling at yourself to pull yourself together is not working, nor is reminding yourself of all the terrible things that could happen if you do not do it. So you sit there, frozen, or you distract yourself with tasks that do not matter.


Fortunately, there are proven strategies that build your motivation overall, and techniques that help you find that silver of motivation when it all feels too hard.

We have gathered four strategies from leading motivation experts: Dr Julie Smith, Dr Aleyet Fishbach, Daniel Pink and Scott Geller.

1. “Just do it”

Do not wait for motivation to strike. Act first, then motivation will follow. This is the advice of clinical psychologist, social media star and author of Why Has Nobody Told Me This Before?, Dr Julie Smith.

She says when we take action on something that is important to us, it generates energy and motivation.

Dr Smith suggests you start by taking small steps towards your bigger goal, and celebrate your small achievements to encourage yourself to keep going.

2. Reward yourself

When you are low on motivation, you are often low on intrinsic motivation – that is the type that comes from within you, and is built or broken by your goals, values and sense of self. In these cases, you can ramp up the extrinsic motivation – things outside yourself, like praise or tangible rewards.

Dr Aleyet Fishbach, Professor of Behavioural Science and Marketing at the University of Chicago, Booth School of Business, and the author of GET IT DONE: Surprising Lessons from the Science of Motivation, has won international awards for her research on human motivation. She suggests that when you are facing a lack of motivation, focus on anything enjoyable. This can include remembering one element of your work that you do find enjoyable, or taking time to visualise the enjoyable outcome you will get, or making the process more enjoyable, such as listening to music while you do it.

Then, reward yourself for getting the job done well. Dr Fishbach advises against rewarding yourself for getting it done quickly, as this may lead to mistakes and reduced motivation down the line.

3. Clarify your purpose

Daniel Pink is the author of Drive: The Surprising Truth About What Motivates Us.

He says the “carrot and stick” approach to motivation, as in external reward and punishment, is ineffective. It only works for small, basic tasks and does not inspire creativity, engagement, and high performance in complex, cognitive work.

Pink says we need to focus on intrinsic factors such as autonomy, mastery, and purpose.

  • Autonomy: we are in control of what we do and how we do it
  • Mastery: we are improving our skills and selves
  • Purpose: we are working towards something that is worthwhile

Purpose is one of the most powerful factors of motivation, says Pink.

He defines purpose as the desire to contribute to something greater than yourself.

That is why organisations who can communicate a shared mission and vision with their employees are more successful than others.

The Genius of Gentle Movement

7. October 2024 Mayfair (0)

What if we did not have to hammer our bodies to improve our health? What if slow, gentle movements could build healthy tissue, increase resilience and immunity and reduce stress?

Gentle yoga, also called restorative yoga or somatic yoga, goes against what many of us have been taught over the years. We have learned we need to do rigorous activity, boost our heart rate and our breathing, lift weights until we feel the burn.

So when we hear that slow, easy movements can be good for us, it is natural to be sceptical. However, evidence is growing that somatic or restorative yoga has far more benefits than first thought.

 

The proven benefits of yoga

There are dozens of rigorous scientific studies which prove the health benefits of yoga overall.

Studies have shown that different types of yoga can:

  • reduce stress and relieve anxiety: A 2018 study found that yoga may be effective as an alternative treatment for anxiety disorders.
  • help manage depression: A 2017 meta-analysis of 23 interventions concluded that yoga can be considered an effective alternative treatment for major depressive disorder.
  • reduce inflammation: A review of 15 research studies found yoga of various styles reduced the biochemical markers of inflammation across several chronic conditions.
  • boost immunity: Studies have found a distinct link between consistently practising yoga and a better immune system.
  • improve sleep: Including how quickly you fall asleep and how deeply you stay asleep.
  • stimulate brain function: A review of 34 research studies found yoga activates areas of the brain responsible for motivation, executive functioning, attention, and neuroplasticity.

Yet too often, these benefits are associated with the more performative types of yoga seen on social media: the strong head stands, the lifts, the stunning feats of strength or flexibility.

Restorative yoga offers many benefits, without the struggle. You are even encouraged to use the blankets and bolsters to make sure you are completely comfortable.

 

What is restorative yoga?

Restorative yoga involves holding a position, or a mild stretch, for a long time, often five minutes or more, while breathing deeply.

It is shown to activate your body’s relaxation response, which slows your breathing, reduces blood pressure and can produce a feeling of calm and increased well-being.

This kind of movement also activates your parasympathetic nervous system – the side of your nervous system that helps you relax and heal after periods of stress or danger.

It is designed to encourage complete physical, mental and emotional relaxation.

 

Try this restorative Child’s Pose

This classic Child’s Pose gently stretches your spine while soothing your mind. These instructions are by Brett Larkin and you can find more here:

brettlarkin.com/restorative-yoga-poses

This pose can be done on a mat or towel on the floor, or even on your bed before you go to sleep.


Step 1: Begin on your hands and knees. Open your knees hip-distance or wider.

Step 2: Bring your buttocks towards your heels and reach your arms forward, bringing your head to the floor.

Step 3: Your hands can either rest down by your feet or stack them like a pillow under your forehead.

Step 4: Rest here for up to 5 minutes.

Variations: Place a bolster lengthways in between your thighs and drape your torso and head into the bolster. Turn your head to one side to relax your neck.