Would you describe yourself as a motivated person? If so,are you able to maintain your motivation every day? How come on some days we are more motivated than on the others? How come on some days we are happier than on the others? It is normal and very human. The key isn’t to focus on why but instead to focus on HOW. How do I maintain the high motivation every level every day? How can I be happy every day?
I will help you answer those questions or share with you my way that really work well for me.
- Set intention for the day
I start my day with a quick self-shower talk when I set the intention for the day. The intention I pick depends on the day that is ahead of me. Sometimes it is something like:
- “Today, I will be the best version of mama I can possibly imagine or ever wished for myself. I will give my son 100% of my attention. No Facebook on the bus ride, just me and him having chats and fun.”
- “Today, I will perform an exceptional job at work.”
- “Today, I will show up for my coworkers as helpful, kind and knowledgeable person.”
- “Today, I will show kindness and gratitude to the people I meet in transit to and from work.”
- “Today, I will eat healthy.”
Sometimes, it is something really simple and sometimes it is more challenging. I gave you a broad example of things but you also need to get into details of how to achieve that intention. I break those big goals into small pieces and I exactly specify how I will I do that.
2. Start reducing your judgments
Guys, this one is hard but so important! I am such a novice in this game but I’m really loving it so far. Somebody has challenged me recently to count every time I make a judgment throughout the day. I got this counting app to help me go through this exercise. This is unbelievable. We judge like constantly or at least myself… I constantly judge. My mind just jump to judgment right away. I see something or somebody doing something in the bus I don’t like or find weird – bam judgment right there. Somebody gives me this “weird look” – bam judgement right there. Oh we can go on and on and it gets more intense when we move to the workplace,friendships, family and so on…
So yes, I have started this wonderful journey of judgement awareness to help me reduce it in my life. I have started that by counting them throughout the day. This really has helped me to become aware of my thoughts and stop them right there. I have a long way to go but I already see myself thinking – “wait a minute, you don’t know this person’s story so just be kind and move on.”
3. Eat healthy and drink lots of water
This one seems easy and it really works. When you take a good care of yourself you are truly happier. Science? Maybe and it really works. When you eat well, drink lots of water, exercise, have time to do facial/nails/body peeling or something to take care of yourself, you are happier and more motivated. So don’t hesitate just do it. Drink your water right away!
Keep in mind that:
- Carbohydrates increase serotonin, often called “don’t worry, be happy” neurotransmitter. It has a soothing and calming effect on us.
- Protein increases dopamine, often called “motivation molecule”. It provides the drive and focus you need to be productive and motivated.
Get enough sleep. For some it is 6, for some 9 hours. It is very important to get enough sleep for yourself. We tend to get irritated and demotivated much easier when our body is exhausted. Also the tired attitude is not the most happy one.
Get at least 20 minutes of exercise a day. Pick something you enjoy. Walk your dog. Bike. Run. Stretch. Do yoga. Whatever it is for you. Exercise has only a positive effect on you as well. Exercising:
- Producing endorphins – fights depression
- Burns stress hormones – curbs anxiety
6. Work on your circle
- If you are the happiest person in yourcircle -> Change it.
- If you are the smartest person in your circle -> Change it.
- If you are the most motivated person in your circle –> Change it.
- If you are the healthiest person in your circle -> Change it.
Do you see where I am going with it? If you don’t grow and/or learn from the people you surround yourself with you need to change your circles, expand them, and find new friends to hang out with. It doesn’t mean to abandon the old friendships or just approach people in a very self-focused way. It just means the balance in your life is needed and not everybody is healthy for you. Not everybody is there to support your growth, help you become a better person, or help you become happier. Their “happy” might not be your “happy”. But you do know your “happy” so find people that will help you achieve that.
I have couple girlfriends that I love the way they parent and show up for their kids. I try to get together with them as often as I can so that I can watch them parent and learn how to be a better mom for my own son.
Yes folks, this one isn’t easy especially when you are new to a meditation as I am but it is important to rest your mind, give it a break and just be in the moment. There are different ways of meditations. I’m still exploring this area but I like “loving kind” so far a lot and walking meditation. I meditate every evening when I walk my dog. Phone left behind it is just me and breathing while walking. There are also apps that guide you through the meditation. Try to do your research and find the best way that works for you.
8. Be Grateful
Be grateful. For simple things. Everyday. Every evening I make a list of 5 things I am grateful for that happened in the passing day. Sometimes it is a cup of coffee in the morning, sometimes the beautiful sunrise I got to see and sometimes a nice person I met in the bus that chatted with me or just simply smiled at me.
Making this list everyday makes me pay attention to small but beautiful things that happen during the day and appreciate them.
My goal is one day to have all those judgments from point 2 replaced by those grateful thoughts in my mind. I’m making baby steps but I am making them!
9. Phone Reminders
Three times a day I have a reminder that shows up on my phone and reminds me how I want to show up for all the people in my life. I chose 3 words: Compassionate, Kindness, Happiness. Those words are how I would like to be viewed by people. I’m not always that but I want to be there so I remind myself about it 3 times a day.
Also once a day, before the bed time I have another phone reminder that makes me think about the passing day. Was it the way I wanted it to be? Did I love well enough? Did I matter? If today was the last day for me or other people from my life to interact was this “last time” the way I wanted it to be. I know this one is a bit extreme but I life passes too quickly guys. There is a poetry in my mother language that says “Let us hurry to love people they depart so quickly”. I want to improve on loving people so this is my way.