Motivating yourself to do chores and other tasks is really hard when you’re feeling sad or low.
Here are a few tips to help. Try them out and see what works for you:
- Lists of Three : Take a small piece of paper and a pen. Write down three very simple tasks.
Work Example:
- Respond to one email
- Check my calendar
- Tidy my desk
Daily Routine Example:
- Brush my teeth
- Get dressed
- Drink a glass of water
Chores Example:
- Collect post
- Clean 5 dishes
- Order food shop
When you have finished each task, tick it off and then screw up the piece of paper and leave it on your table.
Now, if you feel ready, repeat the above.
By the end of the day you will have a small pile of finished tasks, which should help you to feel a little better about your ability to motivate yourself.
Pro Tip: Remember, the list of three tasks can be as tiny as you like. They do not and should not have to be big, overwhelming tasks.
2. Bargain with yourself: Set yourself a little challenge with a reward at the end.
For example, if I complete this small task then I can have a break, or if I complete this small tasks then I can spend 10 mins browsing social media
This isn’t about denying yourself the things that you like, but instead about using those likes to your advantage so that you can motivate yourself!
3. Be kind to yourself and allow yourself space to feel: Often when we aren’t feeling motivated, we start to tell ourselves off and blame ourselves. Instead, try allowing yourself to feel sad or unmotivated for a few minutes and only THEN try one of the tips above to motivate yourself. We all need some time and space to feel our emotions. Trying to push away how you’re feeling may only make those feelings stronger and more persistent.
