The summer is over, and for most of us, that means that work is picking up speed again. At the same time, stores will quickly remind you that you need to start preparing for the holiday season (yep, not only are the pumpkins back, but so are the snowflakes).

I feel slightly under pressure, which doesn’t necessarily make me more productive. On the contrary, it actually decreases my creativity and, at times, even my motivation.

Does this resonate?

This is what I have observed when it comes to motivation over the years, working as a social psychologist, consultant, executive leadership coach, and lecturer.

Motivation Killers:

• Pressure & Stress
• Too many repetitive tasks
• Lack of energizing interactions
• Family drama
• Financial stress
• Health issues
• Lack of exercise
• Lack of goals or vision

When Pressure Becomes Motivation

But I also learned that pressure and stress can also act as motivators and incentives, especially when they are self-produced. Let’s be honest: We often create stress ourselves by writing endless to-do lists?, setting unattainable goals and timelines, or spinning stories about situations that really don’t matter.

I call this the ‘Taking responsibility moment’.

Taking Responsibility

Taking responsibility for your thoughts, actions, and feelings means accepting yourself—strengths and weaknesses included. This is especially hard when things don’t go as planned. The key is realizing that our thoughts directly impact how we feel and act, especially when energy or motivation is low.

On those tough days, even sending a task list to my team can feel overwhelming.

In these moments, I have two choices:

1. Go down the rabbit hole of negativity.
2. Pause and figure out what I’m missing to stay motivated.

For me, it’s usually a lack of connection.

The Power of Social Motivation

This phenomenon is called Social Motivation—a learned psychological drive we develop through our upbringing. Social motivation helps us achieve our goals; without interactions, we lose motivation. Through connection, we stay motivated and find meaning in our work.

Of course, other factors like burnout, grief, lack of purpose, or even poor physical health can also contribute to a loss of motivation, as mentioned before

Sometimes, it’s as simple as not getting enough sleep, having no recent wins, or feeling bored with tasks. Whatever the cause, there are ways to stop yourself from spiraling downwards.

How to Re-Energize Yourself

Motivation and energy are directly linked—so how do you boost your energy? Start by understanding what drains it. What triggers your lack of motivation?

Ask yourself:

• What do you lack motivation for? ????
• Do you need a new path?
• Are you trying to turn an idea into reality?
• Need more activities outside of work?
• Want to work towards your next promotion?

Then, figure out what you need to stay motivated. Most people underestimate how much energy it takes to self-motivate—even the most successful visionaries and leaders question themselves sometimes.

? Self-Efficacy & Self-Motivation

As Bandura said, “Self-motivation is an essential leadership skill and a core component of emotional intelligence.”

To stay motivated, there are two key factors:

1. Self-Efficacy: The belief in your ability to succeed.
2. Self-Motivation: The inner drive to keep pushing forward.

High self-efficacy leads to stronger self-motivation.

? 2 Exercises to Build Self-Efficacy & Self-Motivation

Before diving into the exercises, remember: To get moving, you must start moving. For many clients, simply going for a 30-minute walk daily was enough to get their energy flowing again.

If you’re feeling stuck, start small, like taking that walk. Then, try out the following exercises.

Success Ladder Visualization

1. Set a Clear Goal: Pick a small, specific goal that you want to achieve. It should be something realistic and achievable in a short time (e.g., completing a project, learning a new skill).
2. Break It Into Steps: Imagine this goal as a ladder with 4–5 rungs. Each rung represents a mini-task or milestone. Focus on one step at a time. The key is to build momentum by accomplishing small, manageable tasks that move you toward your larger goal.
3. Visualize Past Success: Close your eyes and visualize a past success where you achieved something challenging. This helps you reconnect with the feeling of capability and reinforces the belief that you can succeed again.
4. Take Action: Start working on the first step of your “success ladder.” Each time you complete a task, take a moment to acknowledge your progress. Celebrating small wins reinforces your belief in your ability to succeed.

By progressing through the ladder, you’ll gradually strengthen your self-efficacy through visible, manageable accomplishments!

? Exercise 2: The “5-Minute Action Boost”

With this exercise you can kick-start your motivation by tackling small, manageable tasks to build momentum and re-engage your focus.

Step 1: Pick One Small Task
Choose a task that takes no more than 5 minutes to complete. This could be something as simple as replying to an email, tidying up your workspace, or organizing a few notes.

Step 2: Set a Timer for 5 Minutes
Once you’ve chosen the task, set a timer for 5 minutes. The goal here is to focus solely on this one small action, avoiding distractions.

Step 3: Complete the Task
Start working on the task. The key here is to finish it within the 5-minute window. Don’t overthink it; just complete it and move on.

Step 4: Celebrate the Win
When the timer goes off, acknowledge the fact that you completed the task. Give yourself a small mental pat on the back! This sense of accomplishment, no matter how small, starts to create positive momentum.

Step 5: Repeat or Scale Up
If you feel energized, repeat the exercise with another small task. Gradually, you’ll notice that completing these small tasks gives you the motivation and confidence to tackle bigger, more challenging ones.

Why it Works:
By breaking tasks down into manageable chunks, you reduce overwhelm. Completing even small tasks gives you a sense of achievement, which is a powerful motivator to keep going. This exercise is about building momentum; small wins can snowball into larger successes.

That wraps up this edition! Don’t forget: staying motivated is a skill; you can strengthen it by taking responsibility and connecting with others.