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  • Raul Cardoso

Motivation, cause or effect?

Updated: Aug 27

Low motivation isn't the cause of the problem, it is the effect of the lack of action:



One of the most frequently asked questions from my clients when they start their transformation program is how do you stay motivated all the time. We often believe that motivation is what drives change, but after years of experiencing success and failure, my own and others, I can say that what really makes a difference between someone who is able to make a change and stay consistent is TAKING ACTION.


Your actions create further emotional reactions and inspiration, and move on to motivate your future actions. Taking advantage of this knowledge you can actually re-orient your mindset in the following way:


Action → Motivation → Inspiration


If you lack the motivation to make an important change in your life, then do something, anything really, and then harness the reaction to that action as a way to begin inspired and motivated.


Motivation comes and goes, and that is human nature. Inspiration can strike when you least expect it and leave you high and dry when you need it the most, so it is on your power to keep exploring on new ways of doing things, creating and developing skills in order to keep inspiration and motivation flowing in your life.


So whatever you call it, motivation, willpower, inspiration, your why, you need to regularly nourish and replenish your supply. It is ok no te be motivated, but If you are not doing something because you’re not motivated you will be stuck in the vicious cycle. Instead, stop overthinking and take action now.


If the thought of doing anything seems overwhelming, start small. Set small, manageable tasks. As you meet these tasks, you can start adding more on top of them until you ultimately achieve goals.


Here are some suggestions to get you started:


1. Start your day right


The simple act of getting up is a good first victory of the day, set the alarm and don’t snooze, make your bed and set for yourself for the day.


2. Stay active


Exercise helps your body release endorphins, the feel-good hormones. Exercising for at least 30 minutes a day, 3 days a week, can improve symptoms of mild to moderate depression and improve your general health in the short and long term.


3. Have some structure on your day but be flexible


For whatever task you set it is useful to have structure and an established end goal. Stick to the plan and adapt it if necessary, the satisfaction of completing a task at the end of the day will bring satisfaction, inspiration and will motivate you to go further. If your planning to lose weight, for example, start by scheduling your daily workouts, make a shopping list with healthy ingredients and plan your healthy meals. After the first week, you will feel the changes in you mood and body and will inspire you to continue.


4. Don’t over schedule


Congratulate yourself for every task or goal you complete, no matter how small. If you can only accomplish one or two tasks, that’s fine. Congratulate yourself for every task or goal you complete, no matter how small. That will help improve your confidence and sense of motivation.


5. Avoid negativity and distractions


Your brain digests whatever thoughts you create, so feed it positive ones. Start by avoiding negative ideas about yourself such as, I am not good at this, I am too old, I don't know how to do it, I've never been good at that, etc.

Browsing social media, talking to people who leave you feeling drained and negative, or revisiting sad topics, are not a good idea, this can have an impact on your mood and motivation. Instead, focus on feelings of gratitude. Read uplifting content and surround yourself with positive people.


6. Find more inspiration


Choose positive relationships, helping someone in need will improve your mood and increase your motivation to get out of bed the next day.


7. Get enough sleep


Sleeping too much or too little affects your mood. Aim for eight hours a day.





Now that we can take control and understand that is totally human not to feel motivated everyday, stop being too hard on yourself and start taking action now. Fell free to get in touch with your comments, questions or concerns.


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