Finding Motivation When you don't Feel Motivated
Finding Motivation When You Don’t Feel MotivatedWelcome to the Human Blueprint Podcast.A podcast exploring the framework of personal growth, self-discovery, and resilience.Through relatable stories, humor, and actionable advice, we tackle life’s challenges tohelp you build a life of courage,confidence, and connection.I’m your host, Laura Dahl.Episode Overview:● Everyone struggles with motivation at some point—this is normal● Motivation doesn’t always come first—action often sparks it● Today, we’ll break down how to manufacture motivation when you don’t feel like doing anything● Practical strategies to push through when you’re feeling stuck1. Introduction (3-5 min)● Welcome listeners and introduce the topic● Acknowledge that motivation is fleeting—it’s unrealistic to expect to feel motivated all the time● Personal anecdote: Share a time when you personally lacked motivation but had to pushthrough anyway (e.g., launching a big project, exercising, writing a book, or even just getting outof bed some days)● Tease upcoming strategies:○ “Today, I’ll share how to create motivation when you don’t have any, the science behindgetting started, and practical tips you can implement right away.”Engagement Question: When was the last time you felt unmotivated? How did you handle it? Dropme a message or comment—I’d love to hear!2. Understanding Motivation (5-7 min)The Myth of Constant Motivation● Many people believe that successful or productive people are always motivated—this is false● Motivation is a feeling, and feelings fluctuate● Example: A professional athlete doesn’t wake up every day feeling excited to train, but they doit anyway because they rely on systems, habits, and disciplineIntrinsic vs. Extrinsic Motivation● Intrinsic Motivation: Driven by personal satisfaction or growth○ Example: Writing a book because you love storytelling○ Example: Running because it makes you feel mentally clear● Extrinsic Motivation: Driven by rewards, recognition, or consequences○ Example: Meeting a work deadline because your paycheck depends on it○ Example: Cleaning the house because guests are coming overKey Takeaway: You don’t have to wait for motivation—sometimes external factors can be the spark toget started.3. How to Manufacture Motivation (10-15 min)A. Take Action First—Action Creates Motivation● Motivation often follows action, not the other way around● Example: Instead of waiting to feel like working out, put on your workout shoes and commit tojust 5 minutes—most of the time, you’ll keep going● Psychological concept: The Zeigarnik Effect—our brains don’t like unfinished tasks, so oncewe start something, we feel compelled to finish itB. Reduce the Activation Energy—Make It Easy to Start● Lower the barrier to entry so the first step is easy● Examples:○ Want to start reading more? Keep a book by your bed, open to the page you left off○ Want to eat healthier? Prep snacks ahead of time so you’re not tempted by junk food○ Want to write every morning? Have your laptop open with a blank doc ready the nightbeforeC. Habit Stacking—Attach New Actions to Existing Habits● Developed by James Clear in Atomic Habits● Pair a new habit with something you already do consistently● Examples:○ After I make my morning coffee, I will journal for 2 minutes○ After I brush my teeth at night, I will do 10 squats○ After I check my email, I will send one outreach messageD. The 2-Minute Rule—Start Small to Avoid Overwhelm● Break down big goals into tiny, manageable steps● If something feels overwhelming, shrink it● Examples:○ Instead of “I need to clean the house,” start with “I’ll wipe down one counter”○ Instead of “I need to write a chapter,” start with “I’ll write one sentence”○ Instead of “I need to work out,” start with “I’ll stretch for two minutes”Why it works: Once you start, your brain shifts from “I have to” to “I’m already doing this.”E. The Power of Accountability & Environment● Your surroundings influence your motivation more than you think● Examples of environment hacks:○ If you want to eat better, remove junk food from your home○ If you want to read more, surround yourself with books○ If you want to work out, lay out your gym clothes the night before● Examples of accountability hacks:○ Tell a friend your goal and ask them to check in○ Join a group (online or in-person) with like-minded people○ Commit publicly (post on social media that you’re starting something)4. Overcoming Common Motivation Blocks (8-10 min)A. Procrastination & Perfectionism● Many people don’t start because they think they need to do it perfectly● Example: You don’t need the perfect gym outfit or the best equipment—just start moving● Strategy: The 15-minute rule—set a timer and commit to doing something for 15 minutes.Often, you’ll keep goingB. Burnout & Exhaustion● Sometimes a lack of motivation is actually a sign that you need rest● Example: If you’re drained, motivation won’t come—schedule intentional recovery time● Strategy: Try the 80/20 rule—focus on the tasks that bring the most results rather than trying todo everythingC. Fear of Failure● Fear keeps many people from even starting● Example: If you’re afraid to launch a business, write down the worst-case scenario—often, it’snot as bad as your mind makes it seem● Strategy: Reframe failure as data—each failure teaches you something, and every attemptbrings you closer to success5. Practical Takeaways & Challenges (5-7 min)● Recap the key points:○ Motivation isn’t something you wait for—it’s something you create○ Start small, take action first, and lower the barrier to entry○ Use habit stacking and accountability to stay on track○ Address common blocks like procrastination, burnout, and fearChallenge for Listeners:● Pick one strategy from today’s episode and commit to trying it for the next week● Example prompts:○ Set a 15-minute timer for a task you’ve been putting off○ Try habit stacking—attach a new habit to an existing one○ Reduce activation energy—make it easier to startEngagement:● “Let me know what worked for you! Tag me on Instagram or send me a message—I’d love tohear your experience.”6. Closing (3-5 min)● Thank listeners for tuning in● Next week’s episode teaser: Give a hint about the next topic● Call to action:○ If you enjoyed this episode, subscribe, leave a review, and share it with a friend○ Encourage engagement: “What helps you find motivation when you’re feeling stuck?Message me—I’d love to feature your ideas in a future episode.”
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