How to stay motivated and not have to experience the Yo-Yo effect

Uncategorized Jun 24, 2019

Motivation… the one trait that helps us achieve what we want to achieve, even in the darkest times. Throughout history, the most successful people managed to improve their condition by leveraging the power of motivation.

What did they know about motivation that we may not know?

1. Find the good reasons

Anything you do, no matter how simple, has a number of good reasons behind it.

You may not see the good reasons to do something at first glance, but if you take just a few moments to analyse them, you will easily spot something good and the value behind them. Like Mr. Miyagi with his “Wax on Wax off” tasks, once you start to take steps that may seem of little value and tiring at first, seeing the good in them will make a significant difference.

So, if you’re ever stuck with some task you don’t enjoy and there seems to be no motivation to complete it, but you know you must, here’s what you need to do:

Find your good reasons.

Even when you set goals, there need to be reasons behind these goals. They may not be obvious, but stay at it until you see some, as this will bring your motivation back and will help you finish the task.

Some ideas for what a good reason can be:

  • A material reward – quite often, you will get paid for doing something you normally don’t like doing at all
  • Personal gain – you will learn something new or will improve yourself in a certain way
  • A feeling of accomplishment – at least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task
  • A step closer to your bigger goal – even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you may be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels great. It’s the progressive realisation towards our goal that keeps us motivated. Make sure you celebrate the grind that will ultimately get you to your goal.

2. Reward yourself

This is a trick everyone likes: rewarding yourself is always a great experience. I’m happy to confirm that this is also one of the easiest and most powerful ways to stay motivated!

Feeling down about doing something? Dread the idea of working on some task? Don’t like the whole idea of working? You’re not alone in that: So, create that reward and see the immediate change in the way you look at things.

3. Prioritise your task list

To-do lists only work if you’re regularly adding and completing tasks. If you’re constantly adding items to your agenda but you don’t make the time to complete them, your to-do list may become overwhelming, resulting in a loss of productivity. Processing your action items through a regular routine keeps you focused on reaching your goals. 

4. Start your workday the night before.

Mornings often pose the biggest threat to motivation. Rather than tackling your daily task list in the morning, begin Prioritising your items the night before, and Familiarise yourself with everything you plan to do the next day. According to, you’re more motivated in the mornings if you’ve already set up your first tasks the day before. This for me is a must have and I rarely skip my evening routine to prep the task list for the next day.

Preparing for your next day of work involves more than just an Organised task list. Removing unnecessary clutter from your workstation creates a more inviting atmosphere and keeps you focused on the work you need to complete. In fact, many businesses leverage Feng Shui — an ancient practice for arranging spaces in such a way as to promote the flow of positive energy — to help motivate employees to be more productive.

5. Stimulate your brain with nutrition.

It’s no secret that a healthy diet is important for a healthy lifestyle. If you’re struggling to find the energy you need to get things done, you may want to consider looking at your food intake. Certain foods are known to improve higher brain function, leading to an increase in motivation. Eating carrots, dark chocolate, seeds and nuts can significantly boost ease of cognition.

Most of us know that carrots are good for our eyes, but did you know its high concentration of Luteolin can also decrease brain inflammation and increase memory function?

According to scientific research, such as a recent study published by NeuroRegulation, dark chocolate “can increase brain characteristics of attention.”

The omega-3s found in fish are linked to a decrease in cognitive decline in older adults. Seeds and nuts — specifically walnuts — are thought to improve memory, stabilise mood swings and lower stress-related blood pressure.

Creating lifelong success requires a great deal of motivation. Everyone struggles with motivation at one point or another — especially in the workplace. Employers can leverage these strategies to create a positive work environment where motivation and progress flourish. Implementing these tactics into your daily routine will increase your motivation and bring you closer to reaching your long-term goals.


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