We all experience some days, when nothing seems to go right. Maybe you feel cranky right after waking up, and don’t feel like dragging yourself to the office or college. Don’t worry, this is perfectly normal. Overcoming emotional hurdles to get tasks done, or even navigating through the day might not always be easy and require a certain degree of motivation, and you are not alone.
For such times, we bring to you five easy and quick ways that you can use to motivate yourself:
1. Set small goals
As per research by Columbia Business School, people tend to work harder when they are closer to their goals. Hence, setting small goals will help you to take action, especially because you’ll see your dream come to life much sooner! Your goals can be anything from making your bed right after waking up, losing a kilo every two weeks, or even having some me-time for 30 minutes every single day! As long as you’re able to set reasonable expectations, it’s all good.
2. Gratitude is the key
One of the simplest ways to focus on the positive is to practice gratitude for all that you have — be it your family, house, or your job! Practising gratitude helps to cope with stress, and dealing with the lack of control. You can start by writing the three things you are most grateful for in a journal, so that it helps you get some perspective. It also helps you to recalibrate your thoughts, so that you stay away from negativity and self-doubt.
3. Music will save the day
A study published in ScienceDirect mentions the positive effect of music on one’s stress levels. It observed that music has the ability to lower cortisol levels and hence, lower the stress levels in the body. Rhythmic music can have a relaxing effect on the mind, especially slow and harmonious music. It can have a beneficial effect on our physiological functions — it slows the pulse and heart rate, lowers blood pressure, and decreases the levels of stress hormones. Hence, listening to your favourite music might just help you groove your way out of a bad day.
4. Positive affirmations
As per research by US National Library of Medicine, National Institutes of Health, positive affirmations that are repeated helps your subconscious to motivate you, and remind you of all the positives that are present in your life. It is important to select easy-to-remember affirmations that are concise, and include visualization as you repeat them. Affirmations should preferably be in the present tense, for example, if you are affirming your ability to win a race, imagine yourself crossing the finishing line while you say “I am a winner” or “I will not be defeated by negative criticism.” Visualization provides a way to use your imagination to a whole new level.
5. Having a routine is underrated
Setting a basic routine is critical to tackle bad days. That’s because even if there are hiccups, there will be certain tasks you will still get done in a systematic manner. It could be anything from going for a brisk 20-minute walk after dinner or watering the plants right before breakfast. Routines, as per Northwestern Medicine, in fact, help to manage stress, sleep and eat properly and contribute to a healthier self.
We all go through tough days once in a while. It’s all about how we pick ourselves up!