Motivation. It’s that magical, invisible force that gets you out of bed, makes you hit the gym, and powers through those endless emails. Except… sometimes it doesn’t. Some days, your “motivation” looks more like binge-watching a whole season of Succession with snacks you didn’t even remember buying.

Don’t worry, you’re not broken. Motivation isn’t some elusive superpower reserved for monks and marathon runners. It’s a skill you can hack—and I’m here to show you how (with a few laughs along the way).

Motivation: What Even Is It?

Think of motivation as your internal cheerleader. Some days, it’s out there doing cartwheels, hyping you up for world domination. Other days, it’s sitting on the sidelines eating chips.

There are two main types:

• Intrinsic Motivation: You’re doing it for the love of the game. Like learning the guitar because you genuinely enjoy sounding like a dying cat at first.
• Extrinsic Motivation: This one’s all about the rewards—money, recognition, or just proving to your nosy aunt that you can actually stick to something.

Both are valid, and you can use them to your advantage.

Why Does Motivation Ghost You?

Motivation isn’t always consistent. It can disappear faster than your willpower at an all-you-can-eat buffet. Here’s why:

• Burnout: You’ve been running on empty, and your brain’s waving the white flag.
• No Clear Goals: If your goals are fuzzier than a bad Zoom call, you’ll struggle to stay focused.
• Fear of Failure: Sometimes, you don’t start because failing feels scarier than doing nothing.
• The Comfort Zone: Why challenge yourself when you could just stay in your PJs and scroll TikTok?

How to Kickstart Your Motivation (In Minutes)

Let’s face it: life’s too short to wait for motivation to stroll back into your life. Here’s how to give it a swift kick in the pants:

1. Shrink Your To-Do List

Big goals are great, but they can also be overwhelming. Want to write a novel? Start with a single sentence. Baby steps are still steps—plus, you’ll feel like a rockstar for getting something done.

Pro Tip: Use the “5-minute rule.” Tell yourself you’ll work on a task for just five minutes. Once you start, you’ll often keep going. It’s the motivational equivalent of “just one more chip.”

2. Visualize Like a Champ

Close your eyes and picture yourself crushing your goals. See yourself standing on that metaphorical (or literal) podium, looking smug and fabulous. This mental dress rehearsal can trick your brain into thinking you’ve already started winning.

Pro Tip: If visualization feels too woo-woo, just write down how epic it’ll feel to tick that task off your list.

3. Move (Even If You Don’t Feel Like It)

Sometimes, all you need is a change of scenery. If you’ve been staring at the same screen in the same chair for hours, your motivation probably left the building ages ago.

Pro Tip: Go for a quick walk, dance in your kitchen, or just move to another room. Bonus points if you do it with dramatic flair.

4. Bribe Yourself Shamelessly

Who says bribes are only for toddlers? Promise yourself a treat for completing a task. It doesn’t have to be extravagant—just something that makes you smile.

Pro Tip: Reward ideas include a fancy coffee, a guilt-free nap, or that snack you’ve been eyeing in the cupboard.

5. Surround Yourself with Positivity (or People Who Won’t Let You Slack Off)

You’re the average of the five people you spend the most time with, so choose wisely. Hang out with people who make you want to be your best self, or at least someone who’ll lovingly tell you to stop procrastinating.

Pro Tip: If your friends are enablers (you know who you are), follow some motivational accounts or podcasts. They won’t judge your messy hair.

6. Pump Up the Jams

Need an instant mood boost? Play your favorite feel-good song. Music has a magical way of getting your blood pumping and your spirits soaring.

Pro Tip: Have a go-to “power song” that makes you feel invincible. Bonus points if it involves some air guitar or questionable dance moves.

Once You Start, You’re Golden

Here’s the thing about motivation—it often shows up after you start. Ever notice how cleaning the kitchen feels impossible until you wash that first dish? Suddenly, you’re scrubbing everything in sight. It’s called momentum, and it’s your best friend.

Final Thoughts

Motivation doesn’t need to be elusive or complicated. Sometimes, all it takes is a small push, a catchy tune, or a well-earned snack. The key is to take action, no matter how tiny. Once you do, your inner cheerleader will be back on the sidelines, pom-poms in hand.

And hey, if all else fails, remember this: you’ve accomplished great things before, and you can do it again. Motivation might take a nap now and then, but it’s always ready for a comeback.

Need help motivating your team? At Beach and Bush Team Building, we specialize in turning groups of tired, snack-loving humans into energized, high-performing teams. Visit www.teambuilding.co.za to get started—snacks optional!