On the Tiny Buddha website, Lori Deschene writes, “In our fast-paced, always on world, it’s not difficult to access information. It comes at you at breakneck speed. Articles, blog posts, status updates, tweets- there’s never a shortage of ideas to consider.” Having 24/7 access can make us feel overwhelmed, challenged to prioritize what’s most important, and un-motivated to move ahead.

By identifying some of the sources and challenges of our digital overwhelm, and by learning how to better manage them, we can increase our sense of well-being, focus, and motivation. Some of the overwhelm sources include our digital devices like our smartphones, laptops, and desktops. There’s the Internet, social media outlets like Twitter, Facebook, LinkedIn, Pinterest, and YouTube. There’s email, texting, and voicemail. There’s no shortage of digital accessibility vying for our time and attention.

This digital overwhelm comes with challenges. Here are a few:

• Interruptions – We can be productively working and then are interrupted by our phone vibrating, the email alert dinging, or a new text message buzzing. We find it difficult to ignore those interruptions. We check, we respond, we lose our focus, and it takes time to get back to what we were doing.

• Difficulty Prioritizing & Focusing – In the article “Is Modern Technology Creating a Culture of Distraction?” Mathew Ingram asks the question, “Are modern devices and digital conveniences making us more distracted and less able to concentrate?” The constant bombardment of the digital world vying for our attention, along with it’s easy accessibility makes it increasingly difficult for us to prioritize and focus on what’s most important.

• Endless – Judith Kolberg, organizer, author and industry-futurist, talks about the concept of “endless.” She says that there’s an endless quantity of information, endless availability, and endless accessibility. This is juxtaposed to a finite amount of time. Choice becomes essential. Parameters need to be placed around endless so that we can prioritize and make better decisions.

• Addiction & Reward – In a Huffington post article, researchers from a University of Chicago study found that “tweeting or checking email may be harder to resist than alcohol,” and that “social media was ‘more addictive’ than cigarettes.” According to a post by Buttoned Up, we are rewarded with feelings of “belonging and significance” when we respond to our digital devices. Responding makes us feel good and this adds to the addictiveness.

Do any of these challenges feel familiar? If you are struggling with the constant pull towards connectivity and are interested in testing out some possible solutions for reducing your overwhelm and re-focusing your time, here are some ideas to consider:

• Establish Boundaries – Be clear and selective about what you will and won’t do. Align your "yeses" with your values and priorities. Get your “no” statements prepared. For example, you might say-  “No, I’m not going to text while I’m having dinner with my family.”  “No, I’m not going to engage in social media until I finish my report.”  “No, I’m not going to check my email every 5 minutes.” “No, I’m not going to . . ."

• “Ding Management” – Reduce the dings, alerts and pop-ups that we’re conditioned to respond to. These are very hard to resist. When you need to focus, turn off the alerts. I’ve opted to turn them off permanently. There are also apps and programs like Freedom, Concentrate, and Self-Control that enable you to lock yourself out of “rewarding” programs like email and social media sites on a controlled or temporary basis.

• Digital Blackouts – More and more I’m hearing about people taking personal digital blackouts during certain hours, days, or weekends. It gives them a mental break to unplug and focus 100% of their energy on their friends, family, or activities. If the thought of doing this scares you, test it out for a short duration and build from there. In the New York Times article, “The Risks of Parenting While Plugged In,” one mom blogger who decided to establish a personal daily email and Internet ban between 4-8pm said, “If I’m at all connected, it’s too tempting. I need to make a distinct choice.” Her kids were thrilled.

• Slow Down – Don’t buy into the 24/7 busyness and access. Decide to slow down and enjoy real face-to-face people interaction, outdoor activities or, leisurely meals with your family or friends. Take time to renew, recharge, and shift your pace. One of my favorite posts, "The Elegance of Slow" by DeeAnne White is a wonderful reflection about the benefits of indulging in non-tech, leisurely time.

There are so many more sources, challenges and possible solutions. What’s missing from these lists? I’d love to hear about your challenges and successes. If you're curious, ask me about my "ding management" experiment. Come join the conversation.

Dr. Shannon Reece

Dr. Shannon Reece, Reece International LLCIt’s time again for the newest edition of our popular “Ask the Expert” feature on The Other Side of Organized blog.  We’ve enjoyed wonderful conversations about time management with Julie Morgenstern, clutter with Lorie Marrero, letting go with Geralin Thomas, next steps with Yota Schneider, and change with John Ryan. As we shift our focus this month, I’m excited to bring you the vibrant psychologist and peak performance coach, Dr. Shannon Reece to share her wisdom about motivation.

Shannon and I met through our social media channels about a year ago. Since then, I’ve become a huge fan of hers. She is an incredible social engager, and fabulous sharer of information and resources. I continue to learn from her about business, success, social media and more. My deepest gratitude and thanks goes to her for taking the time to join us. Before we begin, here’s more about Shannon.

Dr. Shannon Reece is a sport psychologist, peak performance expert, and former competitive athlete. She teaches women entrepreneurs and competitive athletes how to leverage their unique assets, and minimize their weaknesses to achieve peak performance. Her websites, educational products and speaking engagements are built around the fundamentals for success which include, putting yourself at the top of your list of highest priorities without guilt, transforming your fear from a liability into an asset, and understanding that being competitive is not about conforming to the status quo. You can connect with Shannon on Twitter, Facebook, Pinterest, blog, or website.

Linda:  You’re an expert on helping women entrepreneurs achieve business success. How does motivation relate to any type of success?

Shannon:  Without getting involved in the psychological theories on motivation, what I’ve found working with successful competitive athletes and entrepreneurs is that the core of their motivation most often flows from the desire to experience their fullest potential.

Elite performers are those who are never satisfied with good, but strive for greatness. They don’t envision limits to what they can do, but apply constant dedication and discipline to the development of their greatest strengths to see all that they can be. Many people rarely tap into the gifts with which they were born, being too afraid to see where they might lead. Success is available to everyone. It’s just a matter of pushing past the fear of the “what ifs” to see who you were meant to become. And the motivation to take that leap is often discovered when a person’s dissatisfaction with the status quo of life pushes them beyond the excuses they’ve allowed to hold them back.

Linda:  What are your favorite techniques for getting motivated?

Shannon:  I teach my clients that garbage in is garbage out. If you eat junk food, don’t rest your body, and fill your mind with completely worthless information you can’t expect to produce your best physically, mentally or emotionally. Getting motivated begins when you make the right choices to enrich your life. For me that means reading things that inspire the right thinking (books, powerful quotes, select newsletters and blog posts), reconnecting daily with my planned purpose (the big WHY I do what I do, and how my actions today get me a few steps closer to my dream), exercise (to get my blood flowing, sweat out toxins, and unlock my creativity), and getting enough rest (when you are exhausted, it’s hard to stay focused and productive).

Linda:  It can be challenging to stay motivated. What suggestions do you have if motivation diminishes?

Shannon:  When it comes to maintaining motivation day in and day out, you have to keep your eyes focused on the “prize” that is most meaningful for you. For every person this is something different. I challenge my clients to identify their 5 highest priorities – the values that are non-negotiable when it comes to their ideal life. When your daily goals are in alignment with your highest priorities, and you have created a map to keep you on track each week, there’s never a question about what needs to be done next. It’s much easier to maintain your motivation to push through even the toughest business to-dos when they are tied into everything that is important to you.

Linda:  Motivation can be internal, external, positive, or negative. Are there pros and cons for each?

Shannon:  Focusing on external rewards can lead to disappointment, because outcomes are not always within your direct control. For example, if you are waiting for a lot of sales to motivate you to take the next step in business, and the sales don’t meet your expectations, does that hold you back from focusing on other ways to grow your business? You can’t control who, when, and how people buy. But you can fine-tune the marketing process to give yourself the best opportunity to be successful.

The best kind of motivation is internal and positive. Your motivation needs to start inside and be directly tied to your dreams and your highest priorities. The impetus for ongoing motivation can’t always rest on results, but should focus on the value of the process. There is reward in failure as much as there is in success, and sometimes more. Therefore the ups and downs you experience in the process, the growing pains, and the victories should be examined for the value that lies within. I challenge clients to always look for the silver lining, even in the darkest hours. An opportunistic mindset focused on the process enables you to see what the reactive, outcome-focused business owner cannot, thus putting you ahead of the pack in your niche.

Linda:  What has been your biggest personal motivation challenge?

Shannon:  The biggest motivational challenge I’ve faced in business has been establishing the right habits and systems, in the right places to reduce the daily load of working in my business, freeing me up to work on the growth of my business. As a one-woman-show, running a business can be overwhelming at times. The more you can create systems to streamline everything you touch, and discipline yourself by developing the right habits in your daily activities, the greater freedom and joy you will experience in the work you do. Your greatness doesn’t lie in the mundane tasks, but in the higher-level thinking that changes the world one life at a time. The sooner you can shift your mindset and operating style to match that challenge, the more you will be motivated to see just how high you can soar.

Thank you, Shannon for your unique perspective and strategies about motivation. Your “garbage in is garbage out” concept resonates with me. This idea emphasizes how the right environment affects our ability to stay motivated and achieve success. Another concept that I love is your idea that ongoing motivation is most successful when it focuses on the value of the process, rather than only on the results.

I invite all of you to join Shannon and me as we continue the conversation. What are your motivation successes or challenges?

This summer, I tried something new. I started taking a Zumba class at a local venue. While I’ve only had a few classes so far, I’m enjoying the experience and the exercise. As often happens, whatever topic I write about for a particular month, ends up catching my attention even more than usual. This month I’m writing about motivation. As I thought about my Zumba experience, I made some motivation connections. Perhaps some of these ideas will help you as you search for motivation to try something new, approach something challenging, or stretch towards your organizing goals.

1. Seed Planting – Long before I stepped into my first Zumba class, the idea for doing something new, fun, and physical kept entering my thoughts. I heard friends talking about their positive Zumba experiences. I saw advertisements for Zumba classes. I thought about previous dance and exercise experiences that I loved. The process of planting seeds or thoughts were part of what ultimately enabled me to get motivated enough to take action. These ponderings were essential to moving ahead.

2. Partnering – When I mentioned my desire to take a fun class to one of my friends, she expressed an interest in joining me. At that point, we didn’t know what the class would be. When I picked Zumba class, I invited her to come along. Knowing that she’d be there motivated me get the first class. Accountability can be a motivation key.

3. Goal Setting – Dance has always been a joyful part of my life. Most types of dance require stamina. Zumba is no different. It is a one-hour dance fitness class of constant movement done to upbeat music like salsa and hip-hop. My biggest concern for the first class was if I’d have the stamina to keep going. To stay motivated and standing, my goal was, “Just one more, Linda.” It worked. I didn’t fall over. I didn’t pass out. I was still standing at the end of the class. I came back the following week for more. It was still challenging, but a bit easier than the previous week.

4. Committing – This particular class had several payment options. You could either drop-in unannounced and pay per class, or you could sign-up for a series and get a discounted rate. Since I wasn’t sure if I’d like Zumba or if I’d have the stamina, I opted to “drop-in” on the first class. At the end, I committed to continuing. Knowing that I purchased a class series and have paid for it, adds another dimension to motivation. I don’t want to waste my investment. My financial commitment will motivate me to continue.

5. Satisfying – By the end of class, even though you sweat like there’s no tomorrow and are hot as anything, you also feel really good. It feels wonderful to be moving, get the blood flowing, and know that you are doing something healthy and fun for your mind and body. This satisfaction and “feel good” plays a big role in remaining motivated.

It was time to try something new and fun. Who knew that motivation was key and continues to be essential in my Zumba class journey? How about you? How does motivation show up for you? Come join the conversation.

We think a lot about what motivates us to take action and move towards our goals. What about the things that de-motivate and prevent us from going forward? What gets in motivation’s way? By taking a look from this challenged perspective, we can begin to identify and remove some of our obstacles. As you read through, make a note of any that resonate with you. Are there any other motivation challenges that you've experienced? I'd love to know more. Please add to the conversation.

10 Motivation Challenges & Fixes

1. Abundant Choices – When the options are too plentiful, it can overwhelm us to inaction. The thought of moving ahead becomes exhausting.

Tip: Narrow your decisions to just two or three options. Pretend you have blinders on and ignore the extraneous input. If you’re still stuck, ask a friend to be a sounding board.

2. Fear of Failure – Perfectionism or being afraid of not doing something correctly, can stop us from moving forward.

Tip: Perfectionism isn’t possible. Failing is an essential part of the journey. We learn by trial and error. As Thomas Edison said, “I have not failed. I’ve just found 10,000 ways that won’t work.” Test out this alternate perspective.

3. Fear of Success – Low self-esteem can compromise your view of success. You might doubt that success is possible, and be frightened to attain it.

Tip: Look to the past. Acknowledge your small and large successes. Look to the present. Watch for current successes. Practice noticing and appreciating your wins. Build off those to reduce your fear and boost your confidence.

4. Lack of Clarity – When we don’t know what step is next or why we’re doing what we’re doing, we can easily get de-motivated.

Tip: Take a step back. Set aside time to revisit your projects, goals and values. Perhaps there has been a shift in the parameters and it’s time to make adjustments.

5. Exhaustion – Sleep is essential for proper brain and body function. When we’re exhausted, it’s difficult to remain motivated.

Tip: Review your current sleep patterns and needs. Consider if lack of sleep is contributing to you feeling unmotivated. Make the necessary adjustments.

6. Comparison  – Focusing on how we do or don’t measure up next to our colleagues, family, friends, neighbors or whoever, can only bring on unproductive thinking. This is a sure fire formula for de-motivating ourselves.

Tip: Forget about the “grass is greener” concept. It never is. Instead, be grateful. Focus on your gifts, successes, dreams, and desires. Build a life that works for you.

7. Excuses – We all make them. They are the negative messages we repeatedly tell ourselves, which prevent us from doing. We say things like, “I’d like to do ‘x,’ but I’m too tired or busy or not smart enough or…”

Tip: Set the internal alert. Become aware of the excuses that are not useful, real, or true. Begin challenging them when they appear. Reframe the dialogue to the positive.

8. Drudgery – Routines can be useful, but they can also become so mundane that we are de-motivated to maintain them.

Tip: If you are feeling bored, find ways to add the fun factor back into the equation. Would playing upbeat music, introducing pleasing colors, or bringing enervating scents into your environment make a difference? How about a change in the pace or sequence of the routine?

9. Patience – We expect so much of ourselves and want instant results. When things aren’t happening as fast as we think they should be, it can de-motivate us to continue.

Tip: Striving to achieve, become, and do takes time. Extend yourself the gift of patience.

10. Distractions – When your attention is pulled in too many directions, we can lose focus and motivation for working on what’s most important.

Tip: Pay attention to the “distraction-makers.” Are you being interrupted by people, sounds, emails, and phone calls? How can you minimize the distractions during certain times of your day? Recently, I turned off all the dings and alerts on my electronic devices. The positive affects on my focus, productivity, and motivation have been noticeable.

We’re human. We all experience times when our motivation wanes. Understanding which are your most challenging areas and implementing some of the strategies discussed will help get you back on track. Come join the conversation. What de-motivates you? What gets you unstuck?