Do you ever feel you are slogging through your morning?

I do. In fact, that is me today, in this moment as I jot down ideas for this episode.

I planned this morning last night. I knew I had a late am meeting on my podcast writing day. So, I set my alarm one hour early.

I also set the timer on my coffee maker, knowing I would have to get out of bed before it got cold. And let’s face it, reheated coffee is no fun.

My alarm went off during a whimsical dream where we had moved into a house that had a view of an old European street out one window and a forest with a stream out the other.

It was beautiful, until my alarm crept into that house and yanked me away.

Warm and cozy in bed, missing my dream, and still feeling tired, I dragged myself up to get my hot cup of coffee.

And then I sat at my computer, completely unmotivated.

But I got it done and I’ll tell you how.

How Do You Keep Going When You’re Unmotivated?

I sat at my computer, still completely unmotivated. And then inspiration hit.

A quote from Will Rogers got me rolling,

“Even if you’re on the right track, you will get run over if you just sit there.”

This hit home. I just need to keep moving, even one little step, one word after another.

Progress over perfection.

Treading water won’t get you to the dock, if that is your goal.  Just a little progress is all you need.

So how do you make progress when you feel like your feet are stuck in mud? Here are some ideas that I will fully explain.

Step 1. Identify what motivates you and compile a list.

Step 2. Now, try one out when complete lack of motivation hits you.

Sounds simple, right? I’m joking only a little. Saying something and implementing your plan can take practice. But once you give it a go a few times, it gets easier to do.

Step 1. List What Works for You as a Physician Mom

Have a few shortcuts that really work to give you a boost of energy, brighten your expression and well, motivate you.

My shortcuts are very simple, and easy for me to remember when I’m dragging.

First, music is a huge part of my life, and not surprisingly a good motivator.

I play different types depending on the situation. A few long tracks from Insight Timer seem to spark my creativity and hone my focus. Other tunes are perfect for boosting physical energy to get a chore done. And still others are perfect for working on a project.

So, when I want to get any of these things done, I can pop in my earbuds and pick the tracks that work!

A second shortcut for me to get me out of a slump is to reach out to a friend, just to say a quick “Hi,” or “Been thinking of you!”

Interacting with someone else breaks me out of my mental cycle of wondering why I can’t just get going. I believe music functions in a similar way – it breaks the unproductive thought loop in my mind.

There are many other ideas I have. Sometimes I just change the scenery. Just now I took a moment to watch fat raindrops hitting the leaves of my plants outside. I am always amazed at how resilient flowers are to not lose all their petals. I am so grateful it’s finally raining!

Sometimes I just need to lower my expectations and break my work into smaller steps.  It’s easier to tackle the small hill than the whole mountain, right?

Now think of something that helps you break this cycle. What is one thing that seems to work?

Make a mental list or write them down somewhere, maybe on sticky notes. But keep those little shortcuts that work for you handy.

Step 2. Try One or Two of Your Ideas and Be OK if They Don’t Work

Ok, now the next time you are stuck, step 2 is to revisit those ideas you just pinned as helpful.

Then pick one, just one and give it a try. It may work, it may not, and that’s ok.

If your shortcut doesn’t help, you can certainly try another. This is what I did today, my music wasn’t transporting me to the magical creative place that I yearn for when writing. So, I texted a friend. That worked!

But what if it didn’t? What if I was still stuck staring at my blinking curser on an empty page?

What if your shortcuts don’t work in the moment either?

Ah, this is the time to treat myself, and yourself, with compassion and grace. What does this look like?

Practice Self-Compassion by treating yourself with kindness and understanding, just as you would a friend going through a tough time.  I think to myself, “Imagine telling my good friend what my inner critic just said.” I wouldn’t do that! Self-compassion is a skill I need to keep practicing.

Practice Self-Care by prioritizing activities that nourish your mind, body, and soul. This could include exercise, healthy eating, or hobbies. For me it’s all these things and so much more.

Give Yourself Permission to Rest when you feel exhausted. It’s okay to take a break or rest.

It took many years for me to break the belief that I must keep going. I chose this life, or career, or motherhood and I must pay my dues.

Paying my dues cost me my health. It wasn’t worth it, so I changed my habits and got more sleep.

Practice Mindfulness by acknowledging your feelings and the moment without judgement. It’s hard not to judge when it’s second nature, right?

A way to set aside judgement is to look at your feelings with curiosity. Why am I reacting this way and with so much intensity? Is there something I could change to help this reaction?

Being curious switches you out of the role of reacting and experiencing to one of a helper or adviser. Mindfulness naturally follows as you are focused on the moment. And this doesn’t need to take long! Give yourself a few seconds or minutes.

Who says I need to perform at 110% every single day? My inner voice, that’s who. Well, I’m happy to make some snarky comments back to my inner voice.  And a gentle reminder for me is that my inner critic is not my true, authentic self.

Think, who gets to define “progress” in your day? Where do you set that bar? Not at 110%, I hope!

How Do You Measure Progress?

Sometimes progress is not a measurable result that others see. You don’t need to prove your success with evidence you did work! Like today, it sure will be nice to show my progress to my husband by saying I’m all set to record my episode! But it’s not a failure if I don’t.

Sometimes progress is in your mind and your heart. If your mind is foggy, or your heart is sad, this holds you back. There are changes that need to happen in there too, right?

What if my progress today was simply that I gave myself compassion and grace, which felt good and decreased my stress? That’s progress!

It’s not any less valuable than saying I booked a massage session for self-care today, and now I feel less stressed. Or I did a breathing exercise to destress.  Both have the same outcome.

So, whether progress is a tangible result or a change in mindset, I win. And you will too.

Not every day is a rockstar day. That is normal. But you can use a couple tricks to try to stimulate motivation. Remember progress over perfection is key.

Don’t forget to join me next week for another dose of support and inspiration. Until then, take care of yourselves, and take care of those who matter most.