Focusing on the positive seems harder than ever. A global pandemic, civil unrest, and political tensions galore have made thies year tough.
In spite of all the challenges this year has thrown at you, there are ways you can stay positive and continue to pursue your life’s goals. Remember, more trials are yet to come. You need to be able to overcome them all in order to turn your dreams into realities.
Motivation can be tough to come by in times like these. Here’s how you can keep your head up and keep moving forward:
1. Perform an Attitude Check
Whenever you hit a snag in your life, take a step back. Think about how you’re reacting to the situation. Are you thinking rationally? Is your behavior warranted? Are your actions helping or hurting your cause?
If you take the time to evaluate yourself, you’ll be able to stop negativity in its tracks. With a little practice, you’ll learn to reframe pessimistic thoughts into more positive, realistic ones.
2. Keep a Journal
Even on the bleakest of days, you can come up with one shred of silver lining. All it takes is a little reflection.
At least once a day, make a point to jot down something good about your day in your journal. By focusing on your blessings, you’ll start to see more and more of them.
Also, use this journal to record progress you make toward your life goals. If you want to become a professional athlete, write down your day’s workout routine. Day by day, you’ll see just how much progress you’ve made. Look back at your journal entries on tough days, and they will remind you of how far you’ve come.
3. Surround Yourself With Similar People
When you’re on your own, it’s much easier to get discouraged. The solution is to find a support group.
Communities exist for every conceivable interest. If you’re a freelance writer, Writers Guild of America can help you hone your skills. If you’re a combat veteran, All the Way Home can get you outdoors with other wounded warriors. If you like trivia, join a local quiz bowl team.
Don’t underestimate The Hidden Power of Every Single Person Around You.
4. Quantify Your Goals
Pursuing your goals will get frustrating if you don’t give yourself specific markers of success. The solution is to put hard numbers to your goals.
For example, if your life goal is to become wealthy, how rich is rich enough? Will you be satisfied with $1 million? What about $10 million? Unless you have a figure in mind, you’ll never feel like you have enough.
Even more ambiguous goals can be quantified. Maybe being happy for you means getting out of debt and spending at least 10 hours per week with family and friends.
Learn about how to set goals in this article: How to Set Goals and Achieve Them Successfully
2. Remember Your ‘Why’
While reaching for your goals, you can’t lose sight of your “why.” This is what pushes you through the bad days and motivates you to keep going. Without a “why,” your goals might start to seem arbitrary.
If you have a goal to run a marathon, what gets you on your feet every morning? Is it to get in shape? Perhaps it’s to feel a sense of accomplishment as you cross the finish line. Keeping your “why” top of mind will get you out the door when you don’t feel like training.
3. Tell Others About Your Progress
Public recognition is a powerful thing. When you hit a new milestone, share it publicly. Not only will you feel good doing so, but you’ll be more motivated to reach the next one.
Say you have a sales quota at work. Announce when you’ve hit 50%, 75%, and 100% of your goal, and encourage others to do the same. Celebrating together encourages the whole team to stay positive and to reach higher.
4. Develop a Mantra
“Just do it.” Sound familiar? Nike’s motto is also an excellent example of a mantra. A mantra is a word or phrase you repeat to yourself for motivation when times get tough.
Mantras are commonly used by professional athletes who need to keep a level head while performing under extreme physical stress. But mantras work just as well to get people through mentally or emotionally taxing periods.
Make your mantra meaningful and easy to remember. When you need a boost, you can say it out loud or simply think it to yourself. You can get some inspirations from these 50 Self-Affirmations to Help You Stay Motivated Every Day.
5. Try Meditation
When you get too wrapped up in the negative, it can be tough to think your way out of it. When that happens, turn to meditation. Meditation helps you calm your mind and see problems with fresh eyes.
The best part is, there’s no “wrong” way to meditate. You can do a guided meditation, or simply shut yourself away in a quiet place and listen to your breathing.
If you’re not sure where to start, download a meditation app. Popular options include Headspace, Calm, and Sattva. After a few sessions, you’ll feel the difference.
6. Make Time for Yourself
Pursuing your goals and fighting off the worries of the world can take a toll on your wellbeing. A little “me time” can get you back on track.
There’s nothing wrong with taking a day off. Use this day to indulge in a hobby, a favorite TV show, or even just a nap. When you get back to the grind, you’ll be that much more productive.
Learn How to Take Time for Yourself and Restore Your Energy.
7. Get Enough Sleep
How many people do you know who do their best work when they don’t get enough sleep? Chances are, it’s the same as the number of Super Bowl rings in the Cleveland Browns’ trophy case (hint: zero).
When you’re sleep deprived, a positive outlook can be elusive. Develop a night routine that helps you put your devices away and get to bed on time.
If you still struggle to get the sleep you need, try supplements like melatonin. Speak with your doctor if conditions like sleep apnea are interrupting your rest.
8. Exercise Regularly
No doubt: Exercise is important for your physical health. But did you know it can also lift you up mentally and emotionally? Exercise releases endorphins in your brain. These chemicals combat pain, stress, and even depression.
Unless you live on a farm an hour outside the nearest city, you’ll find a gym nearby. If a gym membership isn’t in your budget, you can do calisthenic exercises at home or take up running. Another good option is yoga, which can also improve your balance and focus.
9. Eat, Drink, and Be Merry
What you put into your body is just as important as what you do with it. A healthy diet coupled with plenty of water is key if you want to function at your peak. Junk foods, sugary drinks, and alcohol can sap your energy and harm your self-esteem.
If you have trouble sticking with your diet, set up a meal plan. Portion out meals for yourself so you don’t eat too much or too little. Set reminders in your calendar to ensure you sip water throughout the day. Here’s How to Find a Healthy Eating Plan That Actually Works for You.
10. Switch Up Your Routine
Doing the same thing day in and day out can get old. And when your life gets stale, you may struggle for motivation or a positive outlook.
Don’t let yourself fall into a rut. When you do, try a different approach. Changing course even slightly can help you see things in a new light. Instead of taking a walk at noon, for instance, could you go on one before work?
Take this same approach to your professional development. If you’re sick of learning about physics, it’s going to be tough to become the next Albert Einstein. What about a dose of math or chemistry?