Some Strategies for Improving Motivation

Introduction

“…As sunlight increases, so does the brain’s production of serotonin, a neurotransmitter linked with mood regulation…….exposure to natural light improving both mood and productivity……Motivation, like growth in nature, requires cultivation and nurturing. It is a discipline as much as it is a feeling. The way to sustain motivation isn't to chase inspiration but to design conditions that make progress and more possible and, even, inevitable…”

Michelle Gibbings, 2025d

Some strategies

1. Understand Motivation (it is more likely to be the result of action, rather than a precondition for action; sometimes the hardest part of any task is starting, ie action energy principle; it is best to commit to start for a suggested short period so that momentum can carry you through; need to realise that one size does not fit all however, with some people motivated by recognition, others find it from mastery, others by connection, etc.)
2. Make Progress Visible, eg celebrate the small wins (making progress is more important than recognition or incentives a motivating factor:

“…Even small wins trigger positive emotions and higher engagement…”

Michelle Gibbings, 2025d

it is important to celebrate milestones openly.)

3. Review your personal brand

(“…A brand is a collection of expectations, stories and relationships and explains why people choose one product or service over another. Your personal brand works the same way…”

Seth Godin as quoted by Michelle Gibbings, 2025d

How you perceive yourself can be different from how others see you. Thus, it is important to receive feedback from both inside and outside the organisation.

For example, ask for 3 words that best describe you; then consider

“… -    Where is the commonality?

• Where are the gaps?
• What most surprised you?
• How can you close any identified gaps?...”

Michelle Gibbings, 2025d)

4. Let go of the past

(“…We often underestimate the motivational drag of unfinished, emotional business. We can hold grudges, cling onto outdated self-narratives, or persist with unrealistic expectations (on ourselves and others). All of which can negatively impact your cognitive load. The act of psychologically decluttering can be a powerful tool. Write down what you're holding on to, whether it is fear, limiting beliefs, or resentments and consciously decide what you leave behind. To help with this, ask the following questions:

“… - What are you holding onto that is preventing you from changing and moving forward in some way?

• Are you holding on to expectation or grudges about people that are damaging your relationship with them?
• Are your expectations of yourself (and others) too hard or too easy?
• What are you telling yourself about what you can do and can't do that needs to shift?
• What daily practices and habits do you have that are holding you back from being the best version of yourself?...”)

Michelle Gibbings, 2025d

“… If you are brave enough to say goodbye, life will reward you with the new hello…”

Paulo Coelho as quoted by Michelle Gibbings, 2025d

5. Prepare a daily to-do list (writing down what you intend to achieve daily; this will increase the chances of that happening, ie intention anchors attention; research demonstrates

“…Public commitment boosts goal follow through by increasing accountability and social pressure, which encourages persistence and reduces the likelihood of giving up…”

Michelle Gibbings, 2025d

Generally relying on willpower is not enough as it is finite and easily depleted.

Some techniques include designing structural nudges like scheduling important work in the morning, using apps that block distractions, physically preparing your workspace the night before, etc

6. A tidy workspace (your physical spaces can affect cognition and emotions:

“…A cluttered space can elevate stress and reduce focus and paradoxically, an overly tidy, sterile environment can stifle creativity…… It's about balance: clean enough for clarity, not so pristine that it will suppress experimentation…”

Michelle Gibbings, 2025d

Organise your workspace using the Japanese Kaizen 5 Ss

- Sort (scan the workplace and remove all unused materials, equipment and other items that are lying around)

- Straighten (categorise, organise, store things based on frequency of use; the more frequently used, the more accessible)

- Shine (develop a system that suits your working style, eg clean your work area and establish a maintenance routine so that everything remains in order)

- Standardise (develop habits, routines, etc to ensure the workplace environment remained vibrant and fits your way of working)

- Sustain (focus on what's important so that do not revert to old habits)

7. Think long term (it is not easy to be continually motivated as your energy levels naturally fluctuate:

“…Circadian rhythms, sleep quality, nutrition, workload and even seasonal changes can influence how we engage and energise…”

Michelle Gibbings, 2025d

Use reflection techniques to better understand challenges and accept that progress occurs over weeks, months and years, not hours and days

8. Sensory influences, eg colour, light, sense, sound, etc (motivation is more than cognitive, it is sensory:

“…The environment we inhabit sends constant cues to our brain. These cues often operate below our conscious awareness and yet they shape how energise, focused or creative we feel…”

Michelle Gibbings, 2025d

(for more detail on sensory influences, see next page)