Have you had days when your motivation is high, and you tackle tasks with ease. Followed by days of low energy and dwindling motivation.
This ebb and flow is only natural. Short bursts of activity followed by days or sometimes weeks of the complete opposite.
Flow - when you're focused, alert and motivated, especially at the start of the day when your energy and motivation is high.
Ebb - when you’re tired, stressed or feeling overwhelmed by work or under pressure to meet a deadline and your energy runs out.
Losing focus and motivation when your
goals and priorities are unclear, you don’t know where to start or end up working long hours just to get everything done.
Our boundaries have become blurred by technology and changing working habits, as we work more flexibly or follow a hybrid working pattern.
Follow these five tips to navigate the ebb and flow of motivation, energy, and productivity in your day.
1. Establish a Flexible Routine and Practice
Time-Blocking
Create a
framework for your week so you can be flexible and adapt to your different energy levels when needed. Whether it’s on a daily, weekly or monthly basis.
Plan your time in blocks and allocate specific tasks to specific blocks in the day. You’ll be able to see how much time you have for the tasks on your list (or not).
You’re less likely to procrastinate
when you know you’ve already set aside time for a task. You’re better able to focus on one task at a time and avoid getting distracted.
Time-blocking makes planning your time and prioritising tasks easier. You know you already have a block of time allocated for them. You can adjust your time-blocks if you need to move things around on a low energy day.
Identify your peak energy times and
plan important tasks or challenging activities during those times.
On days when your energy and motivation are low, focus on fewer, more manageable tasks or activities that don't require as much mental effort.
Create larger time-blocks for focused work and group smaller tasks in similar time-blocks.
2. Practice Little and Often
Large tasks can seem overwhelming when
your motivation or energy is low motivation.
It’s difficult enough to find the time as it is, so setting aside a bigger chunk of time for a larger task is often unrealistic.
Instead find smaller blocks of time in your day and break larger tasks down into smaller, more manageable chunks.
By dividing tasks into smaller
portions, you create a sense of achievement, even during periods of low motivation. Celebrate each completed portion to boost your morale and maintain momentum.
Set aside time every day or week for tasks you avoid or that have a tendency to build up, so they don’t become overwhelming, demotivating and sap your energy.
- 10-15
minutes every day to review your plan and task list, exercise, filing (paper or digital), tidying up …
- 20-30 minutes every week to update your finances
3. Take More Breaks
Being able to stay focused for long periods of time is difficult with so many distractions.
The longer you work the more tired you become and your productivity decreases.
You’re more likely to make mistakes and it takes longer to do things.
I can’t say it often enough but when you take more breaks, you increase your productivity.
Taking a break will boost your energy
so you can refocus and get things done quicker.
- Plan frequent breaks in your day, including a lunch break! How often do you skip lunch because you’re too busy and need to keep working?
- Plan in a short break,
every hour or use the Pomodoro technique of 25 minutes, then a 5 minute break.
- Take a break after
completing one task and before starting the next, especially if you’ve been in front of the computer for an hour or more.
- Take 5 minutes, move your body and do a few stretches.
4. Practice Self-Care to Manage Your Energy Ebb and Flow
Take care of your physical and mental
well-being to manage your energy levels for greater productivity.
Prioritise getting enough sleep, regular exercise or movement and eating a healthy, balanced diet.
Take time to engage in activities to help you recharge during the day, such as stretching, meditation or a hobby.
At this time of year it’s great to get out into the garden for a few minutes while waiting for the kettle to boil or to eat your lunch in the sunshine.
Practicing self-care not only sets you up for the day, it helps boost your energy and motivation.
5. Ask for Accountability and Support
Reach out for accountability to help keep you motivated during challenging times.
Find an accountability partner or join a productivity group where you can share goals, progress, and challenges.
Regular check-ins and support provide an extra boost of motivation and keep you on track, when your energy levels are low.
Finally, embrace the Ebb and Flow
Accept your productivity, energy, and
motivation will naturally fluctuate over time.
Instead of being too hard on yourself, practice a little self-compassion and acknowledge it's okay.
After all, we can’t all be hyper-productive all the time. Even super-productive people take time-out if they want to avoid burnout.
Be kind to yourself and avoid
self-criticism, it drains your motivation and saps your energy even more.
By embracing the ebb and flow, being flexible and adapting your routine, you can navigate through times of low motivation and make the most of your productivity when your energy and motivation return.
