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Motivation Activities
Motivation Activities
While most students identify struggling in motivation. It can feel impossible to find strategies to increase motivation. Below are some different activities to help you find the right strategy.
It is important to discern what type of motivation you need to work on:
For some they need intrinsic motivation which is important to find your why. Why are you here? Why is this important to you or your future?
For others they need extrinsic motivation comes from a reward system for completing your work. This can look like getting a sweet treat because you completed an assignment.
When we have one type of motivation and not the other we are going to struggle, so it is important to find a balance. You need to know your reason why, but you also need a reward system that makes sure you complete the necessary tasks needed for your end goal.
If you are struggling to study and you have an organizer you feel confident that you have a plan that should work for you but you struggle to actually do the work its probably because you are actually struggling to find motivation to complete your work.
Try using the STOPP method when you find yourself struggling to complete a task. Sometimes its important to be aware of what is not working before your able to fix it.
Intrinsic Motivation
Intrinsic Motivation
Intrinsic motivation is about knowing what drives/inspires/motivates you in life. Lacking intrinsic motivation is completely normal sometimes we simply do things because of expectations, but it can be really difficult to realize what you want. Important steps to take is consider what you want for the future and it doesn't need to be scary just start with a small goal like maybe one day you want to get a dog or learn a language, then think of what you might need to accomplish that, the time frame you'd want to do it, and if you need to start integrating something into your routine now.
Dream-activity.pdfWhat-Is-Your-Why-file.pdfExtrinsic Motivation
Extrinsic Motivation
Extrinsic motivation is doing things to see tangible results, so like working hard in a class so you get a better grade or completing an extra assignment so you get extra credit. When you lack extrinsic motivation it can be hard to do the things that will set you up for success. Finding extrinsic motivation can be setting up a reward system or just creating more structure in your life.
Matching Time and Motivation.docMotivation--Habit Loop Activity.pdfAppreciative Motivation
Appreciative Motivation
Two Appreciative Coaching Strategies.docxAppreciating your past successes is one way that you can motivate yourself. Often, when we lack motivation we can take it out negatively on ourselves. This leads to more issues down the line because negative self-talk will only lead to avoidance and overthinking. An important thing to do is to look back at success in a positive light towards the future it we were able to do it in the past then we know we can do it now. We can analyze what worked in the past and what we could emulate in the current situation. Although, it is important to look at change as inevitable so you will need to change things up to match who you are as a person now. Overall, just remember you are a capable person you just need to reconnect or rediscover your strengths and it is okay if that takes time.
Burnout
Burnout
Motivation can be a double edged sword though. Especially when we first start a long term project like gaining a degree. We might start with tons of motivation and hit the ground running tackling classes, joining clubs, completing resume builders like internships or volunteer hours. Soon you might notice that you are busy all day, everyday. If you're not getting enough rest this type of schedule will lead to burnout. Rest isn't just getting enough sleep while that is important rest also comes from unplugging from all the expectation and pressure you might be putting on yourself. This means setting a self-care regime and finding ways to unwind. When it comes to motivation it is important to focus on the long haul. If you go too fast in the first leg you are going to slow yourself down on future legs or make it impossible to finish at all, so find a way to set a realistic pacing guide for your goal. Please make an appointment with an academic coach if you want help!
Self-Reflection Activities
Self-Reflection Activities
Daily or weekly self reflection guides are a great way to keep track of how you are doing in the semester. They allow you to complete a tracker on your goals but work in a positive mindset and it can act as a real time goal and success tracker.
Self reflection really helps to hold us accountable, but it can also work to remind us even on days we didn't get everything we wanted done that we still made accomplishments and continued to work towards our goal.
It is important to separate academic and personal success since they are two separate things. I suggest when filling out what made today great section to pick something not academically related. Even if you aced a hard exam try to find something that has to do with your life like maybe you carved out time for a hobby or saw a pretty bird that made your day.
The important part is just add a reminder that your mood shouldn't be decided by the amount of work you got done but rather it should focus the day itself. If that is difficult you can always change the section to a way that you found rest or something that made you smile.
Wheel-of-Life.pdfReach out to the coaching staff if you need help with how to make these strategies work for you
Please enjoy cute and cliche (we all know you secretly love them) motivational posters.
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