Some days you can wake up and just want to stay in bed as you really can’t get motivated for the day. We have all been there. Really – all of us. Maybe work is getting to you. Or relationships in your life not going to well. It can all feel too much and get on top of us. The fact is that you can win back control over this situation. You can make a difference to your day. It may not be easy – but you CAN do it.

Here are five ways you can motivate yourself, even when things are tough. Give one or all of them a go and see the difference (ok it may be a small difference but hey!)

Take small steps

The bigger picture can feel daunting so take small steps. Small steps can give us a quick win – this can produce dopamine which can help lift your mood. Get up, take a shower, make your bed. Set yourself up in a positive way for the day. Then think of the next step. Short bursts of activity can be productive and keep you going. Give it a try – what have you got to lose?

Make a List

We love a list – keeps us organised and really helps us prioritise what really needs doing. A list puts you in contemplation mode, ready to take action! As above, take small steps to achieve quick wins. A list can help alleviate anxiety. As you tick off your chores or life admin, give yourself a pat on the back. Actioning your to do list will give you a sense of satisfaction. As this happens the tasks themselves can become a lot less overwhelming.

Put a Playlist Together

Music affects our mood – fact. Taking a walk to an up tempo song will make you quicken your step to match the tempo. Listening to upbeat, cheerful songs can affect your emotional wellbeing and give you sense of happiness. You don’t even need to do much to listen to a good playlist. Apple, Spotify and YouTube have loads to choose from – give it a go and see how you feel. 

Check in with Yourself

Ask yourself the following questions. We believe the three foundations to good physical and mental health. If these three are out of sync it may be worth making some changes to bring them back into balance.

How are you sleeping – do you feel tired?

What is your appetite like – are you eating well and regularly?

Are you taking any exercise – it releases dopamine for a feel good glow!

If you feel you are doing this and feel you would like someone to talk to, please contact us to arrange a free initial telephone consultation. We can talk through how counselling can help you and if you decide to book in we can usually arrange an appointment within a few days. Email us at or give us a call on 01904 948565.

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