4 Ways to Motivate Yourself When All You Want Is To Do Nothing At All

I was inspired to write this post based off how I currently feel on this cold, foggy day.  I’m working from home, and I want nothing more than to cuddle up with my dogs and hibernate.  However, that’s not an option as work has to be done. So, what do I do to motivate myself?  Here are some tips that work for me, so if you can relate to what I’m saying, please try these suggestions out!

 

1. Eat fat. 

Our brains are made up of about 60% fat and need fat to promote clear thinking and focus. Outdated research suggested people stay away from products containing fat, so for me growing up I typically ate fat-free products.  I can’t tell you how relieved I am to now know that healthy fats are actually an essential part of our diet.  Foods like avocado, salmon, coconut oil, organic grass-fed butter and egg yolks are all examples of healthy fats that most people should consume on a daily basis.  I personally don’t eat much dairy, but it makes me sad that I deprived myself of the delicious goodness that is whole milk and 2% Greek yogurt for so many years.  Fat-free products not only taste unsatisfying, but they are typically packed with preservatives and hidden sugars in attempt to improve flavor.  By eating more fat, especially earlier in the day, you can power your brain, enhance learning and memory, and protect yourself again future brain diseases.

To give you an idea of how I fit fats into my diet, here is an example of what I might eat in a day:

Early Morning Meal — My Daily Green Smoothie, which always includes chia seeds and hemp seeds

Breakfast — Two eggs fried in either ghee or coconut oil with vegetables sautéd in either coconut oil or olive oil over rice.

Lunch — Mixed green salad with avocado and a little olive oil with lemon and lime for dressing.

Snack — Apple with almond butter.

Dinner — Baked salmon with steamed broccoli over quinoa.

Fat sources for the day = chia seeds, hemp seeds, egg yolks, ghee, coconut oil, avocado, olive oil, almond butter and salmon.  If you focus on eating whole foods, it’s not so hard to get your daily fat!

 

2. Experiment with Essential Oils

Aromatherapy has been used for thousands of years to improve mood, aid with sleep, energize, fight disease, and so much more.  There’s pretty much an essential oil for just about anything you can think of.  For me, after years of taking pharmaceuticals to manage ADHD, essential oils, in addition to diet, have become my all-natural solution for staying focused.  There are different oils you can use, and there are also oils made of a combination of different scents.  My absolute favorite oil is by DoTerra and it’s called InTune.  It’s a combination of several oils, but it’s my go-to scent whenever it’s time to get working.  Other oils that work well, which are mostly found in InTune, are lavender, Roman chamomile, mandarin, ylang ylang (I love this scent!), frankincense (I love this one too!),  vetiver, and patchouli.

 

3. Use Cannabis

This recommendation might sound counterintuitive and also may not be a solution for everyone.  For me, I have found with certain strains of cannabis that I can manage my ADHD-tendencies.  I do live in California where just about anyone can get a medical marijuana card, so apologies to those of you who unfortunately don’t have access to legal medicine.  For those of you who do, certain strains can actually give you clarity, laser-sharp focus, and can get those creative juices flowing.  Of course, it’s always important to consult your doctor or bud tender first, since they will be able to recommend the best strains for your specific needs, but definitely ask if cannabis can be a good solution for you too.

 

4. Set Daily Goals 

There’s something about writing out your daily to-do list that makes it much easier to get work done during the day.  I think it’s because lists hold you accountable and help with time management.  I actually prefer to write my list the night before, so that I can know exactly what needs to be done when I wake up the following day.

The other part of goal setting, especially when you’re feeling unmotivated, is to set what I call “power hour” goals.  It doesn’t necessarily need to be an hour, but what I’ll do is set a timer for typically about 20-30 minutes and during this time I have to stay completely focused on one task, like writing a blog post.  When my timer goes off I then allow myself a five minute break to walk around and stretch. Sometimes on my break I even let myself check Facebook 🙂  The point is that this system forces my lazy brain to work hard with the promise of a reward.  Because I get to take breaks I don’t get burnt out this way, not to mention I get in a little exercise!

 

For more tips like these, please leave a comment or drop me a line on my website.  Let’s talk!

 

 

 

 

 

 

Why Routines Are the Ticket to Success

Humans are creatures of habit.  Most of us have a daily routine of some sort, whether we are conscious of it or not. Life can definitely be hard and full of stress.  The more out of control we feel, the more a routine will benefit us. There aren’t enough hours in the day to get everything done, so keeping a routine helps greatly with time management, efficiency, energy, and motivation. Through personal experience and through my health coaching practice, I have realized that maintaining a routine is repeatedly one of the best ways for achieving success and happiness.

Everyone has their own morning ritual, but the day should begin with some type of routine.  My morning routine begins with my puppy’s cold nose on my arm every morning around 6:45am.  I get up, let him out and Wake-up-to-a-new-day1feed him, drink a warm glass of lemon water and have a small bite to eat while I journal for a little, brush my teeth, get dressed for the gym, work out, and then eat my post-workout meal.  This doesn’t need to be everyone’s routine, but for me, I anticipate my morning going as mentioned.  When these things don’t happen, my entire day is thrown off. Work gets put off, my energy is low, I get crabby often because I’m stressed from my routine being altered, I procrastinate more, forget to do certain things, crave foods I shouldn’t be eating, and just feel out of balance.

Think about the times you’ve traveled or had a reason to change your normal schedule.  Did you notice any differences in your day?  Perhaps differences in your eating, sleeping, emotions, motivation, or stress levels?

Sleep- Going to bed and waking up at the same time is crucial for healthy sleep patterns and deep sleep. Sticking to a schedule also gives our minds a sense of a starting and stopping point with work during the day.  For example, if you work a 9-5 job, our minds know that those hours are working hours.  But if you work a job with inconsistent hours, you’ve probably experienced your mind and body getting out of whack, and that it becomes more challenging to get in the mindset of work mode.

Meals- Try to eat at the same times daily.  This keeps our blood sugar levels steady throughout the day and gives us a sense of consistency.  Even eating the same foods (or similar foods) every day gives us one less thing to think about.

Morning Routine- In my opinion, having a morning routine is one of the best things you can do for yourself. Wake up at the same time, brush your teeth and wash your face, have a glass of water, and get dressed, even if you work from home.  This pattern helps get our mind prepare for the day and for work.  I also find I stay more organized and have more energy during the day if I stick to my morning routine.

Exercise- Even if it’s just stretching or getting off the subway a few blocks early so you can walk the rest of the way to work, a morning routine will help your success.  Exercise is a great way to escape stress and 31d21c8c1ae2bdde84b3483a75531396it gives us a sense of accomplishment.  This initial success in our day prepares us to take on the rest of the day and the obstacles it may throw at us.

Friends and Family- Spending time with the people that make us happy is important for maintaining balance in our lives.  Even with a busy schedule, find a little time during the week to catch up with the people that matter most.

Personal Time- “Me time” is so important!  Our lives are so busy that we often forget to make time for ourselves.  This alone time is time to decompress, reflect, relax, and to do the things that make us happy. Don’t use this time to respond to emails or phone calls… that does not count as personal time.

Interested in health coaching?  Check out my website jkhealthcoach.com for more information or contact me at jessicakhealth@gmail.com.

Sources: Motivate Thyself, Man Cave Zen