Call it what you want: laziness, sloth, laziness … the fact is that the desire to do nothing, when in reality we are overwhelmed by commitments, is often considered a sign of weakness or immaturity. Sometimes we feel lazy when we don't want to face something, like a boring assignment or a confrontation with someone, sometimes because our tasks are so big that we feel the need to have a real team to carry them out. Other times, however, we are simply listless. In any case, it is always an unpleasant trait of our character.
Steps
Part 1 of 4: Getting into the Right Mindset
Step 1. Try to understand the real problem
Whenever you start to feel listless, stop and think about what's going on. Laziness is generally a symptom and not the problem itself. What is the cause of your lack of motivation? Are you tired, overwhelmed, afraid, sick, or are you simply unstirred and stuck? Most likely you may find that the latent problem is a trifle that can be easily overcome.
Whatever the reason is holding you back, do your best to bring it out. In most cases it will be a single specific detail or problem. Finding the cause is, in fact, the only possible way to deal with it. Once identified, you can manage it effectively
Step 2. Focus on the real problem
Now that you are thinking about the cause of your laziness, start by focusing on it. It may not be the quick fix you were looking for, but it will be permanent. Keep in mind that:
- If you are tired, start taking a few moments to relax. Everyone needs to rest. If your busy schedule doesn't allow it, you may have to make some sacrifices. But the result will be even better.
- If you feel overwhelmed, stop for a moment. How can you simplify what is in front of you? Can you break it down into sections and make it smaller? Can you make a list of priorities and tackle them one at a time?
- If you are afraid, ask yourself why. Obviously there is something you would like to do. Are you afraid that your potential is not enough? Or finally reach your goals and not be satisfied with them? How can you see that your fear is irrational?
- If you're sick, maybe the only answer is time. Pain, sadness, all those negative emotions won't go away on demand. Our wounds need time to heal. Putting less pressure on yourself to stop suffering can be the catalyst for the change you seek.
- If you are uninspired, what can change your routine? Can you fit into a different environment or is it a mental demon you have to conquer? How can you renew your everyday life? Think sensory. Music, food, places, sounds, and so on.
Step 3. Learn to be more organized
Being surrounded by clutter - even when it's only visual - can be a huge handicap to our motivational skills. Whatever you can do to bring order, take action. Whether it's your desk, your car, your whole house or your habits, clean up.
A lot of things happen in our subconscious that we don't realize. Whether it's an unsightly combination of colors or an inadequate amount of light or a lack of balance in some way or shape, we know there is something bothering us somewhere. Get rid of that small but powerful deterrent by becoming tidier
Step 4. Monitor your inner chatter
Sometimes the behaviors cause thoughts and sometimes the thoughts cause behaviors. Face all eventualities and get rid of negative internal dialogue. Thinking "Oh, God, I'm so lazy. Ugh. It's useless!" it gets you nowhere. So stop it. Only you are in control of that internally projected film.
Whenever you find yourself falling short, turn the issue to the positive. "It's been a slow morning, but now it's time to recharge your batteries. Now that it's afternoon, I'm working hard!". You will be surprised at how much the surge of mental positivity could actually change your attitude
Step 5. Practice mindfulness
Many don't take the time to stop and smell the roses. We eat a great meal in a hurry just to get to dessert, only to get to wine, only to get to bed with a stomach too full. We always think about the next big event, instead of living in this wonderful moment that is right now. When we start living in the moment, we can take advantage of it.
The next time you find yourself thinking about the past or the future, bring yourself back to the present. Whether it's the scene around you, the food on your fork or the music in your ears, let me show you how good it is to be in the world and to live. Sometimes by stopping and slowing down we can get the energy to take advantage of what we have at our disposal
Step 6. Think about the benefits
Okay, so we managed to get you to focus on the present. Now let's focus on a better present. What would happen if I took advantage of this moment? What would happen if, instead of wasting the morning in bed, you got up to do yoga, finish your work, or make yourself a fantastic breakfast? What would happen if you did it practically every day for the next six months?
It would be wonderful, here! Let these positive ideas replace your train of thoughts. And realize that once you get used to it, everything will get a lot easier
Part 2 of 4: Getting the Right Tools
Step 1. Jump out of bed
Research tells us that snoozing is not good for you. You think lying down enjoying the warmth of the blankets may make you more active later on, but the opposite happens. We are actually more tired all day. So jump out of bed! Your mind will follow the cues your body gives it. If you jump out of bed, you need to be ready and eager to go.
- Try putting the alarm physically on the other side of the room, so that you have to get up to turn it off. This makes it harder to hit the snooze button and fall asleep again.
- Literally jump, if you can dare. Get your blood flowing. It may be the last thing you want to do, but if you can do it, you'll be much more active afterward.
Step 2. Set some achievable goals
By deciding on some substantial and achievable goals yourself, you will have something to look forward to. Set goals that are achievable and truly inspire you, allowing you to put your talents and skills on the line. Make a to-do list, big and small, and prioritize each one based on how long it will take and how important it is to you personally.
- It may be helpful to keep a personal diary of your daily activities, with a record of what exactly may have helped or hindered you in achieving your goal as part of your self-development practice.
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Consider buying a slate to write down all of your goals and dreams. Be creative and use pictures, magazine articles, etc. Such a bulletin board can be used to fully map your dreams. Every day, when you wake up, look at the slate and focus on where you want to be. This will provide you with an inspired start to the day and propel you towards your dreams.
Not everyone likes the bulletin board approach, but there are other ways: mind maps, magazines, create a visual affirmation and tell others about it, make a publicly online commitment to commit to doing something, etc
Step 3. Make a list of the wishes, goals and motivations you want to achieve:
when you move quickly between them, make a sign! To be sure, keeping your goals in front of your mind requires total concentration on them and a list keeps you totally motivated: you can easily tick and every time you will feel great and closer to the goal. Make copies of your goal sheet or practices and place them anywhere: on the refrigerator, on the nightstand, near the computer, on the bathroom mirror, and even on the bedroom door. Put the papers where you look or go often.
Once the ticks start piling up, you won't want to stop. You will literally see what you are working for and what you are capable of - that momentum will make you feel so good that you will have to continue. You would be disappointed and feel worse if you didn't
Step 4. Regularly review the importance and value of the problem or goal
Having set a goal or addressed the problem to be solved will not miraculously put you on the right track without effort on your part. Part of the success behind having a goal or finding a solution depends on reminding yourself why it matters. If you lose sight of the goal or solution, you easily fall into distractions and dead ends that make continuing seem too difficult, allowing laziness to set in. Regularly recalibrating the importance and value of the problem or goal will help keep you focused and recharged. You would do well to ask yourself:
- Can I really afford to continue to ignore the issue or leave it unresolved for longer?
- Is it something that could be improved if I had someone to help me or who would share their views with me?
- Am I using the right approach to solve this problem or pursue this goal? Sometimes it is time to take a new approach rather than continuing to pursue the same old path.
- Am I a perfectionist towards my expectations? Perfectionism can lead to procrastination, as you believe that everything you do is not worth it. The final result? Laziness is imposed, because it is "all too difficult". Don't fall into this vicious circle: always do your best, rather than aspire to non-existent ideals.
Step 5. Tell yourself that you can do something
Action changes everything. In one moment you are passive and blocked, in another you are digging and changing things simply because you have moved, you have decided something. You are not defined by what has happened before - you are always able to reinvent yourself and make the change take place. You just have to think and believe it.
If in fact you feel stuck, try to get a move on by doing the task and repeating yourself "Despite the old habit of stopping me, I'm now active and productive!". Use present tense verbs - no conditional, future or past tense should be part of your statements that indicate an action. And definitely no "if only" statement: it applies to people who don't really want to be satisfied in life
Step 6. Iron your clothes
Suppose you are sitting on the sofa, staring at your computer and all those documents that you would like them to create themselves immediately. Forget it. Instead, do something insignificant, like ironing clothes. Take out the iron and the ironing board, take out your shirt and after 5 minutes you will think: "Why am I wasting time ironing my clothes?". You will put everything down, be a little more awake for the activity, and continue with what you really wanted to do.
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And the other advantage? You will have an ironed shirt.
It doesn't necessarily have to be ironing, of course. It could also be a shower. Getting up to do something is sometimes the most difficult obstacle; when it comes to a small thing, it will prepare the way for us by making activities easier
Step 7. Get some exercise
The benefits of physical exercise are truly countless, but one of the main ones is feeling more enthusiastic 24/7. It stimulates circulation, speeds up metabolism and puts the body in a state of energy that lasts almost anything the day. If getting moving in the morning is a problem for you, do gymnastics for just 15 minutes. You will feel more active throughout the afternoon.
- Did we mention that it plays a vital role in staying healthy? When we are healthy, we feel better in everything. If you are not currently exercising (mostly aerobic, but also anaerobic), make some effort to incorporate gymnastics into your routine. The goal should be around 150 minutes a week, but whatever time you can carve out is fine.
- While we're at it, remember to eat healthy too. Junk food doesn't give your body the nutrients it needs to be active. A body lacking in energy can easily make you feel sluggish and apathetic; It is a good idea to have a medical check-up if you are concerned about your nutrient intake or energy levels.
Step 8. Get into character
Sometimes the motivation to live is simply lacking. We become complacent in our work, in our life situation, in our relationships and somehow deteriorate in our little world, knowing that we should strive harder to expand our horizons. The easiest way to start that path of change? Dress differently.
Whether you're a delivery boy dreaming of being a stockbroker or a couch potato who'd like to run the Boston Marathon, changing your clothes could change your behavior as well. If you don't believe it, see it this way: how would you address a person wearing an elegant suit? After a while, that dude in this suit begins to live in a world that refers to him as "a guy in a suit". So put on those jogging pants too. Sooner or later you will end up wondering why you are not jogging
Part 3 of 4: Take Action
Step 1. Get started
It all starts somewhere, whether it's removing the pins from that document so you can continue reading it or shoveling the snow off the lane so you can get your car out of the garage. Overcoming the initial friction that we naturally suffer from when we face difficult situations will alleviate the suffering that we would otherwise have. Tackling difficulties one step at a time will create the momentum you need to overcome them and give you the confidence to be less intimidated and motivated.
- Expecting that life is always easy is not realistic: life is often difficult and, at times, very difficult. But life is also wonderful, surprising, exciting, and full of hope. Laziness takes us away from possibilities and makes us set out on the avenue of self-destruction. By improving your attitude towards daily difficulties and learning to tolerate things that have a certain impact on you, it will allow you to increase your resilience and become more constructive. Whenever something seems unsurpassable, arduous and undesirable, just start it off. Don't argue, don't make excuses, don't fight it - just take it one small step at a time.
- To help you stay motivated, try using the 5 second rule. When the stress begins to take its toll and you feel like putting it off, give yourself 5 seconds before starting something. This method will help you rationalize those thoughts and continue undeterred.
Step 2. Don't rush
It is absolutely important to take things one step at a time. The smaller things are, the more doable they seem. Splitting the goal into several steps will allow you to overcome laziness and the fear of not succeeding. The mental burden will no longer seem so great. Often laziness has to do with feeling overwhelmed by everything and giving up, because the mental obstacle in front of you seems too great. The answer is to trust in the power of small things.
- This doesn't mean you can't take care of more things - of course you can, and variety is important in keeping you interested. What it means, however, is that you need to focus on just one activity at a time, pausing between tasks instead of trying to do everything at the same time. In addition, between one activity and another, identify clear moments of interruption so you can easily know where to start again when you resume it.
- In fact, people who tend to complain that they don't have time distribute it ineffectively, perhaps trying to be multi-tasking. The human brain works poorly if it is constantly under pressure. Free yourself from this noose by wisely doing what is important to you, without feeling guilty.
Step 3. Keep yourself motivated with positive phrases and repeating yourself that you can do it
You need to say these things out loud if necessary. You will feel motivated by giving voice to your actions.
Give yourself a reinforcement mantra and recite it regularly throughout the day. Visualize the achievement of the goal and anticipate the sense of satisfaction you will feel
Step 4. Get help when you need it
Many people experience unjustified fear that it is wrong to ask for the support of others. If you've developed this fear as a result of a previous rude encounter, a stuffy educational experience, or a fiercely competitive workplace, it's an unhealthy attitude towards life. We are social beings and part of our existence is based on sharing and mutual help. Going "from me to us" takes some practice, but it is an important part of growing up and you stop facing difficulties alone.
- Sometimes, having another person we can rely on is the impetus to action we need. If you're struggling with weight loss, get a partner to train with! This person puts that pressure on us that we can't put on ourselves (in a good way).
- Make sure you surround yourself with people who are supportive and guide you. When all the relationships we live in are only draining our energy, it's easy to see why laziness is a problem. Find your circle of people who make you feel good and use this energy as a guide.
Step 5. Be realistic with yourself
Only sit on the sofa when it is time to take a break. Even when you stop, you decide when to return to work or engage in other activities, such as reading a textbook, a load of laundry, writing to a friend, etc. Self-discipline requires you to do something when you should, whether you want to or not. No matter how early your training starts - this remains the hardest lesson to master. Develop a healthy balance of indulgence and severity with yourself and prioritize duty over pleasure.
Rewards are sweeter when you have to wait for them and when they are deserved. You harm yourself if you watch TV for two hours after just 10 minutes of work. Hold on. You will feel better in the long run
Step 6. Compliment yourself for every step you take
Before you marvel at the possible arrogance of this process, remember that it's not a vanity party - it's about keeping your motivation high. Every time you take a step forward, reach a small goal, a milestone along the way, find ways to compliment yourself. Completing a task or effort will make you feel amazingly good every time.
Celebrate achievement by telling yourself that you were good. You will have to say to yourself something like: "Well! Keep it up and you will come to the end!". Great successes are a continuous series of many small successes (every little milestone is a heroic act), behave accordingly
Part 4 of 4: Staying Motivated
Step 1. Learn to reward yourself for every little thing you try or accomplish
Occasional rewards will make tasks less onerous and help you stay on the right track. If you can do something that you couldn't do the day before or that terrified you, you deserve a nice gift. By rewarding yourself for completing small goals along the way to the ultimate goal, you will automatically reinforce your belief that you are doing the right thing. Stick to very simple but effective rewards, such as longer breaks, a movie, a more caloric snack (once in a while!) Or the like.
- Breaks are rewards and needs. Don't confuse laziness with the need to regularly take short breaks to restore creativity and freshness.
- The opposite side of the rewards is punishment. People respond better to positive reinforcement and it's best to stick to the rewards. Punishing yourself for failing to achieve goals will simply backfire, confirming bad beliefs about yourself that you are lazy and good for nothing. And this is completely useless.
Step 2. Make a note of your goals each week
A weekly goal list will help you stay focused and motivated. As you move forward, it is inevitable that your goals will change. You will also identify the most effective ways to achieve them. As you evolve, your list will change too.
Add your list anywhere. Try entering it as the lock screen on your tablet, computer or mobile phone. To do this, simply mark it in your clipboard, take a picture of the screen and put it as a wallpaper. Create daily, monthly, and even yearly goals to keep looking at each day differently
Step 3. Realize that life is a trade between costs and benefits
For any kind of benefit, there is usually a price to pay. The pain / suffering cost is usually emotional, often physical, and sometimes psychic. Often that pain involves the feeling of being left alone or abandoned while others don't seem to have to deal with the same challenges (however, usually, each has their own challenges, even if they are not seen). And that pain can cause you to seek safety in a comfort zone. To push yourself further you will have to face the pain before you can reach the possibilities.
Consider whether the cost of achieving a potential benefit is worth it. If it's worth it (and it often will), you'll need to work on your ever-changing maturity to generate the courage, stamina and discipline needed to give you the strength to achieve brilliant results. Nobody achieves anything without effort and difficulty
Step 4. Know that it is worth the effort
Many experts, professionals, and even geniuses are quick to admit that their talent accounts for 1% of their success, the remaining 99% is hard work. Talent alone is not enough to achieve your goals if it is not backed up by discipline - academic excellence, financial autonomy, success in sports, performing arts and relationships require constant work and commitment. even the best of us put a strain on it, emotionally and physically. Your will to survive and thrive must be translated into work and endurance when both are useful and needed.
You won't become a great entrepreneur, a great runner, a great cook, or even a great at your job overnight. You will have to face failures, which is normal and good for you. This means that you are ready to always test yourself
Step 5. Plan your day
Having too many things to do during the day may tempt you to avoid the things you need to do. Try to lighten your day by delegating important tasks or perhaps eliminating those that aren't necessary. Avoid distractions and focus on your goals.
For example, if you are trying to write a thousand words every weekend but find that you can't because you are already busy with your extracurricular activities, consider eliminating some. Even cutting one of the meetings you have each week will give you more free time to reach your goal
Step 6. Stay on track
There will be times when it will be more difficult and after the reward you may feel a little sluggish returning to the previous task. During such times, you will need to tap into your inner reserves to remind yourself to stay focused on your goal. Try to feel like you are on the trail of success; when you are in that state (often called "the flow state"), use it to switch to another goal as soon as you finish rewarding yourself.
- The longer you postpone shooting after completing one element of your goals, the harder it will become to restart. Remember the feelings of being deeply involved in finishing things and how good it is to make them happen. And also, the sooner you leave, the more confident you will feel and the sooner you will restore these good feelings.
- Consider having a person to be accountable to. For example, if you have a goal to go to the gym every day, ask a friend to hold you accountable. Text him daily after the gym. If you don't go, have him text you to remind you of your goal.
Step 7. Don't give up
You need to find your motivation, even to keep going when the going gets tough, especially in the face of unforeseen problems. Realize interruptions can come at any time, often for no reason, and will upset your efforts. Rather than letting these setbacks negatively affect your motivation, try to see them for what they are and react accordingly. You are not alone and staying focused on overcoming challenges is one of the best ways to face the difficulties and get back on track.
Remind yourself how much you want to achieve your goal; seek help if you need it; take stock of what you have already achieved and finally refuse to give up
Advice
- Surround yourself with people who uplift you, be it through media, technology or otherwise. The love, support, and encouragement of others can increase your inner strength.
- Try using the 10/20 technique. 20/10 means using 20 minutes to complete a task (cleaning, study, chore) followed by a 10 minute break. 45/15 means the same, just change the ratio, 45 to 15. Start slowly, with a 10/5 ratio if necessary.
- If you don't work or don't have to leave the house first thing in the morning, still set your alarm to get up at a decent time, say seven. Take a shower, get dressed, and make yourself presentable before you leave your room. Always dress as if you were going out of the house; take off your pajamas before leaving the bedroom. Make your bed to discourage you from going back to sleep and to avoid adding clutter to your room.
- Meditation can help reduce laziness by improving your level of alertness and awareness of the present moment if you pay attention to your breathing, posture and five senses, as well as increasing your ability to control and focus your thoughts, your emotions and your positive energy level.
- Avoid sugar and especially foods with "high fructose corn syrup" or "corn syrup" among the ingredients, as they can cause your body to metabolize sugars instead of fats. Unnatural sugars (without fiber) may provide you with some energy in the short term, but then your blood sugars will drop and you will feel tired and hungry. Bad food can induce lazy behaviors.
- When you switch channels to see the next show instead of finishing your projects or chore, just think, "Is it my intent to pursue instant gratification that gets me nowhere or do I just want to avoid a painful experience?" To overcome laziness or procrastination, simply try asking yourself this question and then gently move on.
- Consider getting rid of the TV. The suffering is worth the gain: suddenly, you will have a lot of free time to pursue all sorts of interesting things… not to mention not being tempted to look at it.
Warnings
- If the above tips don't increase your activity level or improve your bad mood, feeling overwhelmed or low self-esteem, then it could be depression, a more serious problem. Seek medical help immediately.
- Everyone becomes demotivated at some point in their life, usually due to a depressing situation (such as a death, job loss, etc.) and most people get out of it within a reasonable amount of time. But, if there doesn't appear to be a substantial problem and your condition is not improving, seek professional advice to check that there isn't a serious medical problem that requires appropriate intervention.
- Make sure you are not anemic or suffering from a health condition that is sabotaging your improvement plan. "Know yourself". Set realistic goals for your physical condition and then stick with it.
