Motivation. Where is it when we need it? Where does it come from? You’ve probably experienced times when you felt highly motivated. On the other hand, you’ve likely gone through periods of low motivation.

There is a motivation spectrum, and it’s helpful to recognize that:

• Motivation isn’t guaranteed.

• Motivation needs to be cultivated.

• Motivation goes through cycles.

• Motivation thrives on clarity.

• Motivation isn’t always instant.

• Motivation responds to progress.

• Motivation can be intrinsic, extrinsic, or a mix of both.

• Motivation strengthens with purpose.

• Motivation is restored by pauses.

• Motivation can be reactivated.

• Motivation flourishes with satisfaction.

• Motivation grows through resilience.

Based on my personal experiences and working with my virtual organizing clients, I have identified five factors that most often disrupt motivation. They are:

• Feeling overwhelmed.

• Lacking clarity.

• Being exhausted.

• Having unrealistic expectations.

• Not having support.

When you face a motivational challenge, use this list of quotes and ideas to help identify what you need at that moment.

7 Powerful Motivation Quotes to Feel Inspired When You Need It Most

1. Motivation needs to be cultivated.

You may experience a burst of energy, providing the motivation to get started. However, that’s not enough. Developing consistent habits encourages progress and increases motivation.

As Jim Ryan says, “Motivation is what gets you started. Habit is what keeps you going.”

2. Motivation thrives on clarity.

One of the most common motivational challenges is not being clear about the driver behind your actions. Without defining your ‘why,’ it becomes difficult to build and maintain motivation.

Cindy Sullivan says, “Not tuning in to the why behind our actions can translate to a lack of motivation to get the work done.”

3. Motivation responds to progress.

Don’t underestimate the power that making progress has on increasing your motivation. Redefine what progress means. It can include taking small steps, getting support, and acknowledging your wins.

Greg McKeown says, “Research has shown that all forms of human motivation, the most effective one is progress.”

4. Motivation strengthens with purpose.

Striving to reach a goal can be either motivating or de-motivating. If the goal is unreachable, you’ll probably feel less motivated. If your goal is right-sized, doable, purposeful, yet challenging, it will strengthen your motivation.

Ari Tuckman, PsyD, says, “Goals that feel impossible are de-motivating. Much better is a goal that may feel like a stretch, but is still possible – and actually worth the effort.”

“Motivation responds to progress.”

— Linda Samuels, CPO-CD®, CVOP™

5. Motivation can be reactivated.

Exhaustion and overwhelm can derail motivation. The good news is that pausing and stepping away from your task to reenergize can reignite your motivation. Struggle no more. Is it time to take a quick break?

Anne Lamott says, “Almost everything will work again if you unplug it for a few minutes, including you.”

6. Motivation flourishes with satisfaction.

Have you considered how satisfaction influences motivation? There is joy and gratification in reaching your goals. This pursuit, along with the positive results you experience, nourishes your motivation.

Cassie Holmes, Ph.D., says, “Being a goal-driven species, we aren’t motivated merely by pleasure itself; we also gain pleasurable satisfaction from our accomplishments.”

7. Motivation grows through resilience.

No journey or pursuit happens without challenges. There will be hiccups and obstacles along the way. Keep pushing forward despite setbacks. Your motivation will grow stronger because of your resilience.

Japanese proverb says, “Fall seven times. Stand up eight.”

Why Does Motivation Matter?

Motivation comes in many strengths, from low to high and everything in between. When your motivation is fully in gear, it can feel like you’re in a state of flow. Obstacles are non-existent or easily solved. However, when motivation is low, it feels more like you’re walking through molasses. Even taking a small step can feel impossible.

It’s helpful to understand and develop motivation strategies. What inspires you most when your motivation is low? Which idea or quote resonates most with you?

I’d love to hear your thoughts. I invite you to join the conversation.

How Can I Help?

Do you need support with motivation, activation, or organization? I’d love to help! Virtual organizing is an extraordinary path forward – Local feel with a global reach.

Let’s talk. You can:

• Schedule a Discovery Call

• Email me at linda@ohsorganized.com or

• Call 914-271-5673

Organizing and sustaining motivation is possible, especially with support.

The “Ask the Expert” interview series continues to connect you with dynamic industry thought leaders. Last month, author and minimalist, Joshua Becker, talked with us about fresh starts. This month I’m thrilled to have with us psychologist, Dr. Debbie Grove to share her unique perspective and thoughts about change.

Have I mentioned lately how much I love Twitter? Through social media, one of my great joys has been connecting with amazing people like Debbie. Our paths have crossed in the virtual world where we’ve had the opportunity to get to know one another. Debbie is passionate about change, which the main focus of her therapy practice. She said, “Working on change is a rewarding experience.” My gratitude and thanks goes to Debbie for taking the time to join us. You’re going to love her ideas and practical strategies about change. Before we begin, here’s more about her.

Dr. Debbie Grove has been engaged in facilitating change for individuals, couples, and organizations for over 15 years in capacities such as manager, executive director, board of director member, and psychologist. Her career arenas have included not-for-profit organizations, municipal government, colleges and universities, employee assistance programs, and private practice. She is currently focusing on providing psychological services for depression, anxiety, relationships, marriage counseling, career transition, life coaching, health and well-being, midlife issues, self-esteem, communication, loss, and family of origin issues. Dr. Grove completed a Ph.D. in Counseling Psychology at the University of Calgary where she researched midlife depression, adult learning, and counseling processes. You can connect with Debbie on Twitter, LinkedIn or website.

Linda Samuels:  As a psychologist, one of your specialties is helping people navigate change. What enables us to successfully embrace change?

Dr. Debbie Grove:  The following represent my key tips for navigating change successfully:

• Be clear about what you want to change and why.
• Realize that change takes time, commitment, and effort.
• Learn to be patient and kind with yourself.
• Accept setbacks as a natural part of the change process; they are bound to happen and are not a sign of failure, rather an important part of the learning.
• Establish specific action steps.  Achieving each step helps build momentum, confidence and a positive attitude about the change process.

Linda:  What are some common challenges we encounter when seeking the changes we desire?

Debbie:  I find that people tend to take on too much change all at once. In turn, this elevates stress and anxiety as the changes become unmanageable, difficult to prioritize and overwhelming. This sometimes indicates that sufficient time to reflect, brainstorm, and plan for change has not taken place. Given that change undoubtedly has to be incorporated into every day living, one goal at a time is best. Moreover, this facilitates the capacity to focus and to stay focused on the targeted area of change.

Linda:  Do you have any strategies for managing doubt, fear, and uncertainty that often accompany transitions and change?

Debbie:  Change often involves letting go of one aspect of life in order to gain another, making sacrifices, compromising, and incorporating life adjustments. At first, the mere idea of these adjustments can generate discomfort; after all, veering away from one’s comfort zone can be a distressing proposition.  In my work as a psychologist, here are some of my primary strategies for managing the psychological components of change:

• Ongoing self-care (e.g., sleep, nutrition, exercise, social support), especially since life transitions and change tend to generate stress and deplete the immune system.
• Maintain a positive outlook about change and effectively managing unhealthy thinking patterns (e.g., all-or-nothing thinking).
• Remind yourself about the good outcomes that will result from the change process – balancing this future-orientation with staying grounded in the here-and-now. Sometimes I suggest visual cues such as a vision board that profiles images of outcomes and goals that one hopes to achieve as the result of change. Celebrate the small milestones along the way.
• Seek out supports, resources and outlets to release stress, fear, and anxiety (e.g., going to the gym, venting with a friend, and journaling).

Linda:  What is your most surprising discovery about change?

Debbie:  One of the biggest myths about change relates to motivation. Avoiding the beginning stages of change waiting for motivation to kick in can prevent people from getting started. Understandably, change might be put off as a result of fear and uncertainty. Taking a first step, or behaving one’s way toward change, is a much more effective approach. The motivation will come a bit later once a person has begun to experience some forward movement toward their goal. Once the ball gets rolling, self-efficacy starts to set in – change is then perceived as more possible and achievable.

Linda:  What has been your biggest personal challenge around change?

Debbie:  When I decided to complete graduate school during my midlife years, it meant significant life changes, sacrifices, and re-establishing priorities. That period was very challenging. Being clear about my goals, facing and acting upon the needed changes, and developing realistic strategies to make the necessary life adjustments was all part of making a career dream a reality. Staying focused on the positive outcomes associated with change was very helpful for me!

Debbie, your no-nonsense approach to change is refreshing. Your emphasis on self-care, patience, singular focus, acknowledgement of “setbacks,” good support system, and positive outlook, especially resonated with me. Thank you for sharing your practical approach for embracing positive, successful change.

Please join Debbie and me as we continue the conversation. We’d love to hear your thoughts about navigating change. What resonates with you?