How to Keep Working When You’re Just Not Feeling It
Motivating yourself is hard. In fact, I often compare it to one of the exploits of the fictional German hero Baron Munchausen: Trying to sustain your drive through a task, a project, or even a career can sometimes feel like pulling yourself out of a swamp by your own hair. We seem to have a natural aversion to persistent effort that no amount of caffeine or inspirational posters can fix.
But effective self-motivation is one of the main things that distinguishes high-achieving professionals from everyone else. So how can you keep pushing onward, even when you don’t feel like it?
To a certain extent, motivation is personal. What gets you going might not do anything for me. And some individuals do seem to have more stick-to-itiveness than others. However, after 20 years of research into human motivation, my team and I have identified several strategies that seem to work for most people—whether they’re trying to lose weight, save for retirement, or implement a long, difficult initiative at work. If you’ve ever failed to reach an attainable goal because of procrastination or lack of commitment—and who of us hasn’t?—I encourage you to read on. These four sets of tactics can help propel you forward.
Design Goals, Not Chores
Ample research has documented the importance of goal setting. Studies have shown, for example, that when salespeople have targets, they close more deals, and that when individuals make daily exercise commitments, they’re more likely to increase their fitness levels. Abstract ambitions—such as “doing your best”—are usually much less effective than something concrete, such as bringing in 10 new customers a month or walking 10,000 steps a day. As a first general rule, then, any objectives you set for yourself or agree to should be specific.
Goals should also, whenever possible, trigger intrinsic, rather than extrinsic, motivation. An activity is intrinsically motivated when it’s seen as its own end; it’s extrinsically motivated when it’s seen as serving a separate, ulterior purpose—earning you a reward or allowing you to avoid punishment. My research shows that intrinsic motives predict achievement and success better than extrinsic ones do.
Take New Year’s resolutions. We found that people who made resolutions at the start of January that were more pleasant to pursue—say, taking on a yoga class or phone-free Saturdays—were more likely to still be following through on them in March than people who chose more-important but less enjoyable goals. This is despite the obvious fact that aspirations for the New Year are usually tough to achieve; if they weren’t, they wouldn’t require a resolution!
Of course, if the external reward is great enough, we’ll keep at even the most unpleasant tasks. Undergoing chemotherapy is an extreme example. In a work context, many people stay in their jobs for the money, feeling like “wage slaves.” But in such situations they usually do the minimum required to meet the goal. Extrinsic motivation alone is unlikely to help us truly excel.
The trick is to focus on the elements of the work that you do find enjoyable.
In an ideal world we would all seek out work roles and environments that we enjoy and thus keep our engagement high. Unfortunately, people often fail to do this. For example, my research shows that when asked whether positive relationships with colleagues and managers are critical in their current position, most people say yes. But they don’t remember that office morale was key to success in past jobs, nor do they predict it will be important for them in the future. So simply remembering to consider intrinsic motivation when choosing jobs and taking on projects can go a long way toward helping sustain success.
In cases where that’s impractical—we don’t all find jobs and get assignments we love—the trick is to focus on the elements of the work that you do find enjoyable. Think expansively about how accomplishing the task might be satisfying—by, for example, giving you a chance to showcase your skills in front of your company’s leaders, build important internal relationships, or create value for customers. Finally, try to offset drudgery with activities that you find rewarding—for instance, listen to music while tackling that big backlog of e-mail in your in-box, or do boring chores with friends, family, or your favorite colleagues.
Find Effective Rewards
Some tasks or even stretches of a career are entirely onerous—in which case it can be helpful to create external motivators for yourself over the short- to-medium term, especially if they complement incentives offered by your organization. You might promise yourself a vacation for finishing a project or buy yourself a gift for losing weight. But be careful to avoid perverse incentives. One mistake is to reward yourself for the quantity of completed tasks or for speed when you actually care about the quality of performance. An accountant who treats herself for finishing her auditing projects quickly might leave herself open to mistakes, while a salesperson focused on maximizing sales rather than repeat business should probably expect some unhappy customers.
Another common trap is to choose incentives that undermine the goal you’ve reached. If a dieter’s prize for losing weight is to eat pizza and cake, he’s likely to undo some of his hard work and reestablish bad habits. If the reward for excelling at work one week is to allow yourself to slack off the next, you could diminish the positive impression you’ve made. Research on what psychologists call balancing shows that goal achievement sometimes licenses people to give in to temptation—which sets them back.
In addition, some external incentives are more effective than others. For instance, in experiments researchers have discovered that most people work harder (investing more effort, time, and money) to qualify for an uncertain reward (such as a 50% chance of getting either $150 or $50) than they do for a certain reward (a 100% chance of getting $100), perhaps because the former is more challenging and exciting. Uncertain rewards are harder to set up at work, but not impossible. You might “gamify” a task by keeping two envelopes at your desk—one containing a treat of greater value—and picking only one, at random, after the job is done.
Finally, loss aversion—people’s preference for avoiding losses rather than acquiring equivalent gains—can also be used to design a strong external motivator. In a 2016 study scientists from the University of Pennsylvania asked people to walk 7,000 steps a day for six months. Some participants were paid $1.40 for each day they achieved their goal, while others lost $1.40 if they failed to. The second group hit their daily target 50% more often. Online services such as StickK.com allow users to choose a goal, like “I want to quit smoking,” and then commit to a loss if they don’t achieve it: They have to donate money to an organization or a political party that they despise, for example.
Sustain Progress
When people are working toward a goal, they typically have a burst of motivation early and then slump in the middle, where they are most likely to stall out. For instance, in one study observant Jews were more likely to light a menorah on the first and last nights of Hanukkah than on the other six nights, even though the religious tradition is to light candles for eight successive days. In another experiment, participants who were working on a paper-shape-cutting task cut more corners in the middle of the project than they did on their initial and final shapes.
Fortunately, research has uncovered several ways to fight this pattern. I refer to the first as “short middles.” If you break your goal into smaller subgoals—say, weekly instead of quarterly sales targets—there’s less time to succumb to that pesky slump.
Giving advice may be an even more effective way to overcome motivational deficits.
A second strategy is to change the way you think about the progress you’ve achieved. When we’ve already made headway, the goal seems within reach, and we tend to increase our effort. For example, consumers in loyalty programs tend to spend more when they’re closer to earning a reward. You can take advantage of that tendency by thinking of your starting point as being further back in the past; maybe the project began not the first time you took action but the time it was first proposed.
Another mental trick involves focusing on what you’ve already done up to the midpoint of a task and then turning your attention to what you have left to do. My research has found that this shift in perspective can increase motivation. For example, in a frequent-buyer promotion, emphasizing finished steps (“you’ve completed two of 10 purchases”) increased customers’ purchases at the beginning, and emphasizing missing steps (“you are two purchases away from a free reward”) spurred consumption as buyers neared the goal.
This tactic can work for rote tasks (such as sending out 40 thank-you notes) as well as for more-qualitative goals (becoming an expert pianist). The person writing the notes can gain motivation from reminding herself how many she’s sent until she passes 20; then she should count down how many she has left to do. In the same way, a novice pianist should focus on all the scales and skills she has acquired in her early stages of development; then, as she improves, focus on the remaining technical challenges (arpeggios, trills and tremolos, and so on) she needs to master.
Harness the Influence of Others
Humans are social creatures. We constantly look around to see what others are doing, and their actions influence our own. Even sitting next to a high-performing employee can increase your output. But when it comes to motivation, this dynamic is more complex. When we witness a colleague speeding through a task that leaves us frustrated, we respond in one of two ways: Either we’re inspired and try to copy that behavior, or we lose motivation on the assumption that we could leave the task to our peer. This is not entirely irrational: Humans have thrived as a species through individual specialization and by making the most of their comparative advantages.
The problem is that, especially at work, we can’t always delegate. But we can still use social influence to our advantage. One rule is to never passively watch ambitious, efficient, successful coworkers; there’s too much risk that it will be demotivating. Instead, talk to these peers about what they’re trying to accomplish with their hard work and why they would recommend doing it. My research shows that when a friend endorses a product, people are more likely to buy it, but they aren’t likely to if they simply learn that the friend bought the product. Listening to what your role models say about their goals can help you find extra inspiration and raise your own sights.
Interestingly, giving advice rather than asking for it may be an even more effective way to overcome motivational deficits, because it boosts confidence and thereby spurs action. In a recent study I found that people struggling to achieve a goal like finding a job assumed that they needed tips from experts to succeed. In fact, they were better served by offering their wisdom to other job seekers, because when they did so, they laid out concrete plans they could follow themselves, which have been shown to increase drive and achievement.
A final way to harness positive social influence is to recognize that the people who will best motivate you to accomplish certain tasks are not necessarily those who do the tasks well. Instead, they’re folks who share a big-picture goal with you: close friends and family or mentors. Thinking of those people and our desire to succeed on their behalf can help provide the powerful intrinsic incentives we need to reach our goals. A woman may find drudgery at work rewarding if she feels she is providing an example for her daughter; a man may find it easier to stick to his fitness routine if it helps him feel more vibrant when he is with his friends.
In positive psychology, flow is defined as a mental state in which someone is fully immersed, with energized focus and enjoyment, in an activity. Alas, that feeling can be fleeting or elusive in everyday life. More often we feel like Baron Munchausen in the swamp—struggling to move forward in pursuit of our goals. In those situations it can help to tap the power of intrinsic and extrinsic motivators, set incentives carefully, turn our focus either behind or ahead depending on how close we are to the finish, and harness social influence. Self-motivation is one of the hardest skills to learn, but it’s critical to your success.
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Landed Out Of Work? Ten Ways To Reset Your Mindset If you've been furloughed or laid off in recent months, you’re in the company of..
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Jun 26, 2020Recruiters Share 9 Mistakes…
Recruiters Share 9 Mistakes Job Seekers Are Making Amid The Coronavirus Pandemic Beyond the enormous human toll coronavirus has had over the past few weeks,..
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Jun 19, 2020Your Words Have Impact,…
Your Words Have Impact, So Think Before You Speak Do you know of those people who fly off the handle without stopping to think about..
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Jun 12, 2020Why Empathy Is One…
Why Empathy Is One of the Most Overlooked Skills in Business It was a sunny day in April. The air was crisp and the walk..
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May 29, 20203 Tips For Applying…
In a difficult job market, you may find yourself needing to consider job openings that wouldn’t be on your radar during normal times. While all..
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Apr 24, 2020Job Hunt During Crisis
How To Job Hunt During The Coronavirus Pandemic Caroline CastrillonContributorCareersI write about career, entrepreneurship and women’s advancement. According to the U.S. Department of Labor, over..
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Apr 10, 2020How to Avoid Toxic…
The Zero-Sum Mindset: How to Avoid Toxic Thinking in Moments of Crisis Believing that in order to win, others must fail is a critical mistake..
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Mar 21, 2020Build a Super Virtual…
Now’s The Time To Build A Virtual Super-Team. Here’s How. Before the SARS-CoV-2 and COVID-19 outbreak, millions of Americans worked from home. Suddenly, tens of..
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Mar 13, 2020The Art Of Working…
The Art Of Working Remotely: How To Ensure Productivity Working remotely isn’t a new concept. People in all kinds of career fields have been doing..
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Feb 21, 2020Benefits of Stay Interviews
Retain More Employees With Stay Interviews Employees are quitting in droves, according to a recent Wall Street Journal article, backed up by hard data from..
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Jan 31, 2020Promote Yourself Right!
3 Ways To Promote Yourself And Advance Your Career For Free In today’s digital world, if you don’t have a stellar social media presence, you..
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Jan 24, 2020Hire Without A Resume
Hire Without Looking At A Resume We’re all more than what’s on our resume. But while a lot of leaders pay lip service to that..
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Jan 17, 2020Meeting Don’ts
8 Things You Should Not Do In Meetings Meetings are perhaps the most powerful personal branding tool there is—when you master them. They also make..
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Jan 10, 2020Soft Skills
What Are The Top 10 Soft Skills For The Future Of Work? The future of work is likely to herald a wide range of new..
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Jan 3, 20202020 Resolution Hacks
Resolution Hacks That Actually Work It’s that time of year again, when we all make New Year's resolutions. But will this year be any different..
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Dec 13, 2019Work-Life Integration
Move Over, Work-Life Balance. Hello, Work-Life ‘Integration’ As a busy executive, Margaret Keane has had to find creative ways to fit time with her family..
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Nov 29, 2019Job Offer Management
How To Turn Down A Job Offer Without Burning Bridges Sometimes you have to make the difficult decision to turn down a job offer. It’s..
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Nov 22, 2019Spend your day wisely
How To Spend Your Working Day Wisely And Actually Get Things Done Time doesn’t discriminate. The CEO of a Fortune 500 company with an overloaded..
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Nov 15, 2019Transferable Skills
How To Prove You Can Do The Job, Even Without Direct Experience "Tell me about a time you...." As a career switcher, you may be..
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Nov 8, 2019Career Challenges
7 Unexpected Career Detours That Can Benefit You When most professionals introduce themselves or create a LinkedIn profile, they appear to have a smooth, well-planned..
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Nov 1, 2019Advance Your Career!
Four Myths You Should Ignore If You Want To Advance Your Career In today’s competitive corporate landscape, standing still is equivalent to moving backward. No..
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Oct 11, 2019Personal Branding
Six Sacred Rules For Personal Branding In The Digital World Everything has gone digital – including you. The move to all things digital may have..
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Oct 4, 2019October Job Search
3 Things You Need To Know About An October Job Search Seasonal timing has a large impact on a job search. It can work in..
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Sep 20, 2019Belonging At Work
Belonging At Work Is Essential—Here Are 4 Ways To Foster It In the complex study of human psychology, one finding is remarkably consistent: our well-being..
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Sep 13, 2019Job Search Pitfalls
How To Avoid The Five Emotional Pitfalls Of A Job Search Spoiler alert: your job search will be anxiety-inducing, frustrating, and at times, painful. It..
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Aug 30, 2019Effective Time Management
11 Signs You're Not Managing Your Calendar Effectively Time to admit there's a better way to stay on top of your appointments. If you’re like..
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Aug 23, 2019Great First Impression
How To Make A Great First Impression At Your New Job You only get one chance to make a first impression, so make it count...
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Aug 16, 2019Purpose And Values
How To Connect With Your Company's Purpose And Values Some employees feel fully inspired by their company's mission, vision and values. But they don’t just mindlessly glug the Kool-Aid—they connect on a deep,..
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Aug 2, 2019After the Interview
What Not To Do After A Job Interview The waiting period after a job interview can be one of the most stressful times. You’ve done..
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Jul 26, 2019Job Search Difficulties
3 Surprising Reasons Your Job Search Still Isn't Working It’s been months into your job search and you’re just about ready to pull your hair..
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Jul 19, 2019Attitude vs IQ
Why Attitude Is More Important Than IQ When it comes to success, it’s easy to think that people blessed with brains are inevitably going to..
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Jul 12, 2019Video Interviewing Tips
Video Interviewing: Lights, Camera -- But No Connection Nothing screams “personal” more than you on a 20-inch video monitor, beaming in from a remote location..
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Jul 5, 2019Overloaded And Overwhelmed?
Overloaded And Overwhelmed? Four Things You Can Control When Your Workload Is Out Of Control Our research indicates a terrifying 43% of knowledge workers do..
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Jun 14, 2019Career Summer Checkup
A Career Summer Checkup For Professional Growth Whether you’re graduating college or gearing up for your first fiscal year-end performance conversation, the summer months represent..
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May 31, 2019Thrive At Work
6 Steps To Unleash Your Inner Polymath And Thrive At Work In a previous article I explored some of the virtues of striving for a..
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May 24, 2019Successful and Happy
The One Daily Action That Will Make You More Successful And Happier At Work In our fast-paced world where we have more to do than..
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May 10, 2019How to Evaluate, Accept,…
Congratulations! You got the job. Now for the hard part: deciding whether to accept it or not. How should you assess the salary as well..
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May 3, 2019Great Employees
What It Takes To Be A Great Employee: The Parable Of The Oranges Being a great employee pays off with better positions, higher pay, and..
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Apr 25, 2019Your first Job
10 Essential Strategies To Succeed In Your First Job Congratulations, graduate! After the exhausting and stressful process of finishing school, searching for and landing your..
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Apr 12, 2019How To Escape Procrastination
How To Escape The Procrastination Doom Loop When you imagine a highly productive person, you likely think of someone who focuses effortlessly on the job..
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Apr 5, 2019Exceptional Employees
8 Clues That a Candidate Will be an Exceptional Employee Over the past 40 years, I have reviewed at least 30,000 resumes and LinkedIn profiles..
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Mar 22, 2019Increase Employee Retention
4 Smart Ways to Increase Employee Retention Keeping your employees once you have them is a thorny problem in the staffing services industry. The difficulty..
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Mar 15, 2019Things Happen!
Here's How To Recover From A Career Setback Whether you’ve botched an interview question, cancelled an important meeting last-minute or missed a typo in an..
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Feb 1, 2019Your Social Media Profile
Here’s what recruiters look for on a candidate’s social media profile Maintaining the right balance between being professional and being yourself on social media can..
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Jan 25, 2019Effective Job Interview
How to conduct an effective job interview As the employment market improves and candidates have more options, hiring the right person for the job has..
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Jan 18, 2019Things You Should Never…
14 Things You Should Never, Ever Say In A Job Interview It’s always intimidating to interview for a new job, whether you’re fresh out of..
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Jan 11, 2019Reasons for Leaving?
How To Answer Why You Left (Or Want to Leave) Your Employer If you want the job, don't reveal this. Job interviews are designed to..
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Jan 4, 2019A good LinkedIn Summary
Here's how to write a LinkedIn summary that could help you land your dream job, according to a marketing director at LinkedIn You might approach..
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Dec 14, 2018Stay Focused Through the…
14 Ways to Stay Focused at Work Through the Holidays We’re in the midst of the holiday season, and as you try to juggle parties,..
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Nov 23, 2018Help Your New Hires…
3 Ways You Can Help Your New Hires to Succeed Filling a vacant position is expensive, and unless you do these three things, it's liable..
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Nov 15, 2018A Successful Meeting
Three Ways To Prevent Someone From Stealing Your Spotlight In A Meeting We've all been there at one point or another. You're in a meeting,..
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Oct 12, 2018Integrators VS Segmentors
Are your employees integrators or segmentors? An organization has both integrators and segmentors. Being a segmentor is a tough ask. If you choose to be..
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Sep 14, 2018Update Your Resume
Updating Your Résumé Might Mean Updating Yourself It seems like a total no-brainer: you should update your résumé and online profiles when you are job..
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Sep 7, 2018Tap Into Your Motivation!
Putting Yourself In Drive: How To Tap Into Your Motivation The one common component in every great success story is motivation: an ever-elusive elixir that..
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Aug 31, 2018Enhancing your job search
How To Bounce Back When The Job Search Gets You Down With a dream job in mind, an updated résumé in hand and responses to..
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Aug 17, 2018Social media can cost…
When 'What Happens In Vegas' Ends Up In Your Job Search What happens in Vegas really doesn’t stay there. That “funny” picture about that..
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Aug 3, 2018Emotional Intelligence at Workplace
How To Develop More Emotionally Intelligent Employees In the quest to develop leaders who will foster a culture of equity and inclusion in the workplace,..
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Jul 6, 2018Hiring the right people?
5 Steps to Hiring the Right People for Your Business "Hire slow, fire fast" is great advice, but it's not always easy to follow. The..
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Jun 29, 2018Ready for Entrepreneurial Success?
4 Entry-Level Jobs That Will Prep You for Entrepreneurial Success Success is a journey, not a destination, so think hard about where to start. Entrepreneurship..
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Jun 8, 2018Back On Track
How to get back on track when you’re having an unproductive day A rocky start shouldn’t dictate your entire workday. Do these things to reverse..
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May 4, 2018Strategic Workforce Tools
Your Workforce Tools Are More Strategic Than You Might Think This is not a typical article about attracting talented job candidates or retention — while..
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Apr 20, 2018Engagement Strategy
Don’t Let ‘Meaning’ Be Missing From Your Engagement Strategy Meaning is one of the five keys in building employee engagement and it may be the..
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Mar 30, 2018Inspire Change In Your…
4 Ways To Inspire Change In Your Employees Have you ever listened to a speech that inspired you so much, you were ready to make..
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Mar 23, 2018Employees Feel and Act…
7 Ways to Incent Employees to Feel and Act as Owners Building accountability into your business culture is a leadership process. It can't be driven..
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Mar 16, 2018Don’t Shuffle People Into…
Don't Shuffle People Into the Wrong Job Just Because They're Already on the Payroll You grow your company by putting proven performers where you need..
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Feb 26, 2018Minimise Workplace Negativity
Tips for Minimizing Workplace Negativity To Deal with Negativity in the Workplace, Use These 9 Tips Nothing affects employee morale more insidiously than persistent workplace..
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Feb 16, 2018Fail at Switching Jobs?
This Is the No. 1 Reason Why People Fail at Switching Jobs (and What to Do About It) There's a reason changing careers is so..
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Feb 2, 2018A Technique To Get…
Didn't Get Your Dream Job? This 1 Technique Could Get You a Second Chance Every job seeker experiences this at least once, if not several..
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Jan 26, 2018Prepare new employees for…
The Best Way to Set New Employees Up for Success Create an onboarding program that's both meaningful and memorable Congratulations; you've just hired a terrific..
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Jan 19, 2018First Hour, Day, Week,…
Do This In Your First Hour, Day, Week, And Month Of Your New Job Getting settled into your new job is the ultimate act of..
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Jan 5, 20187 Ways Modest Leadership…
7 Ways Modest Leadership Increases Team Success When we imagine the traits of successful leaders, whether they are managers, high level executives, CEO's or owners..
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Dec 15, 2017Employee stress during Christmas
Managing employee stress during the festive period More than half of employees feel stressed in the weeks leading up to Christmas, with most calling for..
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Dec 1, 2017Appreciating your employees
How to Avoid the No. 1 Reason People Leave Their Jobs William James, the father of psychology, stated that the most fundamental psychological need is..
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Sep 15, 2017Lost your Job?
Nine Things You Should and Shouldn't Do If You Lose Your Job Most of us wouldn’t think to associate the words "joblessness" and "fun," but..
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Aug 16, 2017Write your first CV
It's all about potential: how to write a CV with no work experience Follow these tips to stand out among competing candidates – from research..
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Aug 4, 2017Is it time to…
The Best Ways to Reward Employees. Having an effective reward program in place can help solve many of your HR issues. Every company needs a..
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Jul 28, 2017Burnout: exhausted or lonely?
Burnout at Work Isn’t Just About Exhaustion. It’s Also About Loneliness More and more people are feeling tired and lonely at work. In analyzing the..
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Jul 21, 2017People don’t take HR…
People Don’t Take HR Seriously; Here’s Why That’s Dangerous Legacy beliefs like being the bad guy and a lack of strategic vision isolates HR, and..
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Jun 30, 2017Career Development
Think Strategically About Your Career Development In a world where the average employee sends and receives 122 emails per day and attends an average of..
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Jun 16, 2017Diversity and Inclusion
Diversity Doesn’t Stick Without Inclusion Leaders have long recognized that a diverse workforce of women, people of color, and LGBT individuals confers a competitive edge..
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Jun 2, 2017Advance Your Career
How To Advance Your Career In A Crappy Entry-Level Job Yes, you can still bring yourself one step closer to snagging that dream job even..
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May 2, 2017Employee Burnout
What causes burnout and how it can affect both the employees and the organisation How HR Can Help Prevent Employee Burnout An engaged workforce. It's..