I have a problem: It’s hard to stay motivated no matter what project or task I work on. Motivation is finicky. Sometimes, it surfaces, and other times, it disappears.

So, how do you stay on track and keep pushing forward despite a lack of motivation? Keep reading to discover what it takes to remain disciplined when your enthusiasm wanes.

Motivation vs discipline

The reason motivation ebbs and flows is because it is based on several factors:

  • Emotions: When you’re feeling great your energy levels are on a high and therefore you can take on the world. Conversely, when your emotions are at a low there is lethargy and lack of interest.
  • External circumstances: If the cards are all stacked in your favor it’s easier to be motivated. However, those times when you seem to run into obstacle after obstacle soon sap your enthusiasm and ambition.
  • Physical wellbeing: Pay attention to your motivation levels when you’re physically healthy compared to those times when you’re under the weather. It’s only natural to refocus your energy levels when you’re not feeling well because your main goal is to expend your energy on restoring your health.

Discipline is the consistent practice of sticking to your actions, habits, and commitments no matter how you feel, or how much motivation you do or don’t have. Essentially it is the essence that transforms your intentions into reliable behaviour and keeps you moving forward toward your goal.

To distinguish between motivation and discipline think of motivation as the spark that ignites the fire and discipline as the wood that keeps it burning.

Relying solely on motivation to keep your engines humming can lead to inconsistent performance because, as I mentioned, motivation is fleeting and influenced by your emotions, circumstances, and energy levels.

So, how does one remain disciplined when their motivation level is running on empty?

Build strong habits

Willpower is a limited resource. There have been numerous projects that have fallen by the wayside simply because I didn’t have any more willpower to see them through.

Habits are a key element to pushing on through when your willpower has diminished.  This is because habits are automated behaviors, you don’t need to conjure up any extra effort to engage in a habit, they merely happen because they have been ingrained into your life.

Let me give you a couple of  tips for  using habits as a means of building discipline

1. Start small

Trying to implement big changes into your life can have you feeling overwhelmed and can lead to burnout. Micro habits, small manageable adjustments to your daily routine, ease the transition. For example, if you go to the gym, do a 10-minute workout rather than a 1-hour session.

Once the smaller habits have taken hold you can look at increasing them.

2. Use triggers

When implementing new habits it pays to attach them to existing ones. That way the current habit acts as a trigger for you to engage in the new one. For instance, if you are seeking to start meditating, you could do it just before or after you brush your teeth.

The great thing about this technique is that it reduces decision fatigue. You don’t need to decide when to engage in the fresh habit as it is tied into one that you already engage in. Therefore there is no reliance on motivation to get you started.

Discipline becomes automatic as the new habit becomes ingrained into your lifestyle.

Create a routine

A routine offers structure that allows you to be consistent in your behavior. The need to make decisions is eliminated which then frees up cognitive resources and energy so that you can focus these on areas in which they are needed most.

One technique to help you establish a routine is time-blocking. Break your day down into chunks and dedicate a particular task or activity to each block of time.

You could allocate 7 am-8 am for exercise and breakfast.

8 am-9 am may be your transit time to work.

9 am-12 pm is dedicated to work.

12 pm-1 pm is your lunch break.

1 pm-5 pm is work time again.

5 pm-6 pm is your travel time back home.

6 pm-7 pm is dinner time.

7 pm-10 pm is your time to fill in with whatever you desire.

Of course, the above is just a suggestion, and everyone’s life is different. Also, don’t fall into the trap of thinking that you need to stick strictly to the routine. It needs to be adaptable to incorporate unforeseen circumstances.

Another method for maintaining discipline is to schedule priorities. Each day make a list of 2 or 3 things that you want to achieve. This is what I do. Traditionally I tried to do too much which only made me exhausted and frustrated (frustrated because there were things left undone!). Don’t put too much on your plate, moderation is the key in all things. My main priority each day is my emotional, physical, mental, and spiritual well-being. Everything else fits in around those.

Set clear goals

When your goals are murky and not well-defined, it leads to confusion and a lack of motivation. Being disciplined requires that you know exactly where you are heading and how you will get there.

As I have written in previous articles you need to ensure that your goals are SMART. Make a list of what you want to achieve and keep that list in front of you as a visual reminder.

To avoid feelings of taking on more than you can handle, break your goals down into bite-sized tasks arranged by day/week/month.

Each small step is a step closer to reaching your end goal. Don’t forget to reward yourself each time you have crossed off the tasks from your list. The celebration enhances positivity and fuels your discipline (and it may even reinvigorate waning motivation).

Manage your environment

A haphazard environment can be one way to quickly derail any discipline you may have. Creating an area that is free of distractions and that helps reinforce your goals is critical for staying focused.

Declutter your work area(s). As the saying goes a cluttered space leads to a cluttered mind Yet,  it could be the other way round a cluttered mind results in a cluttered space. Whatever the case, make sure your workspace is an inviting place for you.

In my own life, I can’t stand clutter or disorganization. My standard is that if I can’t find something I need within 2 minutes, then I have to reorganize my system, files, and bookcase!

Of course, everyone is different so do what works with you and what you’re comfortable with.

Set boundaries for breaks. People who know me will tell you that I can work for several hours on end when I’m focused on a task. My break comes at the end when I have achieved what I wanted.

Again, we are all unique individuals so insert your breaks where you feel you need them.

Practice self-compassion

This is a biggie for me as it is something that I failed to do for the majority of my life.

Understand that, when trying to reach your goal(s), there are going to be times when you fail. There will be stumbling blocks and obstacles that crop up.  When those situations occur it can be easy to be hard on yourself. That’s when motivation and discipline suffer.

During those times you fall flat on your face, pick yourself up, take a few calming breaths, and restart. Don’t entertain thoughts that you have “failed”. You only fail when you give up. By pushing on you are building self-esteem and enhancing your discipline.

Another benefit of self-compassion is that it cultivates resilience. You respond to your setbacks with kindness rather than criticism and that keeps your forward momentum going.

Stay on track

Motivation by its very nature waxes and wanes. During those periods when your motivation is on a downward spiral, you may think that it’s challenging to stay committed to your goals. That’s when discipline comes into play. It empowers you to remain focused on the end game and keep pushing on when your motivation is exhausted.

Creating new habits based on your goals, integrating these into your daily routine, and treating yourself with compassion will ensure that you will eventually cross that finish line.

Stay positive and focused. There will be roadblocks along the way, but push on through. Don’t deviate from your main path. Each step is a step closer. Celebrate the small successes but most of all…

Stay on track.

 

– Brian Simms