How to get rid of low motivation
By visualizing your goals and good planning, you can achieve more self-control and increase the Delay of Gratification. There are different techniques of visualization which you can find here on Uni-Fit! as these are very effective.
In case of dealing with procrastination the following aspects of consulting, group trainings and psychotherapy have proven successful:
- Structuring of work behaviour
- Setting realistic goals
- Dealing with distractions and negative emotions
- Systematic change of work habits through systematic practise of the alternative work habits
If you want to learn more about this topic or want to know what you can achieve on your own without professional help, check out the book of the project motiviert-studiert.de.
The following tips can help you to prevent or to get out of a period of low motivation.
1. No comparisons!
We need comparisons to know where we are at and where we eventually want to end up. But it is important that you refrain from comparing yourself to others in periods where you are not feeling well. Student X already finished the term paper and student Y took perfect notes in each lecture? That doesn’t help you and might even demotivate you in the worst case. So, especially in more challenging situations, you should concentrate on yourself only. In steadier phases comparisons with others can be good to encourage you.
2. Get moving!
A good way to keep a clear head is to get up and move around regularly. This also helps you to prevent or to get out of low motivation. Ideally, you start a sport routine where you go on a walk along the Ryck every day or you book one or two fitness classes through university sport. You could also join a sports club (this is also a great way to meet new people and even find some friends). If you feel physically strong and give your body some fresh air and sun every day, it will be much harder to be demotivated and to be stuck on the sofa. By the way: a bit more salad than fast food makes a big difference as well. ;)
3. Remember what you have already achieved!
You often feel demotivated because you have the feeling that a task is too hard and you won’t be able to manage it. But if you look back at your past, you will see that you have already overcome many great challenges. You finished school even though back then you probably thought this would be the biggest challenge of your life. Be proud of your past successes and take new motivation from that! Mentally pat yourself on your back. And you should also celebrate current achievements! You passed an exam? Great! Allow yourself a reward. Don’t just take it for granted and continue with the next task but celebrate your success.
4. Get a good rhythm
We often fall into a phase of low motivation because our biorhythm is mixed up. This can happen after a long break or when you went out to party a bit too hard. Make sure to go to bed at the same time as you did before, because this will get your body back on track and you won’t feel as tired which will have a positive effect on your motivation