Everyone has moments when they don’t feel like doing what they need to do. For some people, this is a regular occurrence that can lead to problems with procrastination.
When we lose motivation, it’s often because we don’t see the value in what we’re doing.
Why should we bother going to work if we’re just going to be stressed out all day?
Why should we study for an exam if we’re just going to forget everything afterward?
However, it’s important to remember that even the most mundane tasks can have value. Sometimes, it’s not about the immediate results of our actions, but about the long-term benefits. And even if we can’t see them, it’s important to keep taking action to get to them.
Even if we don’t enjoy going to work every day, it’s important to remember that our job provides us with an income that allows us to live our lives.
Similarly, studying for an exam may not seem fun, but it helps us to learn and grow as individuals.
Therefore, it’s important to keep motivation in mind when we’re facing challenging tasks. By remembering the value of what we’re doing, we can push through and get things done even when we don’t feel like it.
30 Journal Prompts That Will Help Motivate You To Do What You Need To Do
By taking a few minutes to write down your thoughts to the following journal prompts, you can gain clarity on your goals and what you need to do to achieve them, which can be very motivating.
Moreover, journaling can help you understand why you need to do what you must do and the benefits of doing it.
Additionally, journaling can help to reduce stress and clear your mind, making it easier to focus on the task at hand.
1. Why Am I Doing This?
Reminding yourself why you’re taking on a certain task can help you to stay motivated.
What are your goals?
What do you hope to achieve by completing this task?
2. What’s The Worst-Case Scenario If I Don’t Do This?
Usually, when we have to do something, it’s because it will produce some sort of reward. And not doing it will either hold us back in life or cause problems.
So, what’s the worst thing that could happen if you don’t do what you need to do?
Remembering this may be enough to motivate you as pain can be very motivating, and the worst-case scenario will likely be very painful.
3. What’s The Best That Could Happen If I Do This?
On the flip side, what’s the best that could happen if you do complete this task?
How will it make your life better?
Rewards can also be very motivating. Knowing there’s a carrot at the end of the stick can keep you going.
4. What Am I Afraid Of?
Oftentimes, our reluctance to do something is because we’re afraid of what might happen. But usually, these fears are unfounded.
So, what are you afraid of in this case?
Is the fear based on reality or unfounded?
Can you push through the fear?
5. What Do I Need To Do To Make This Happen?
What do you need to do in order to complete this task?
Sometimes just listing out the steps can help you get up and do it.
6. How Can I Make This More Fun And Exciting To Do?
If you’re really struggling to get motivated, try thinking about ways to make the task more fun.
Can you add some excitement to it?
Make it a game?
7. How Have Other People Dealt With Having To Do Something Like This?
Talk to friends or family members who have been in a similar situation.
How did they deal with it?
What advice can they offer you?
8. What Resources Do I Need To Make This Happen?
Make a list of all the resources you’ll need in order to complete this task. Once you have everything you need, it will be that much easier to get started.
9. What Are The Likely Consequences Of Not Doing This?
Again, it’s important to remember that not doing this task will likely have negative consequences. You’ve thought about the worst-case scenario already, but what about the likely consequences?
What are those consequences?
Will someone get upset?
Will you miss out on something?
Will you never know what could have happened if you had done the task?
And are they worth the risk?
10. How Will I Feel If I Don’t Do This?
Think about how you will feel if you don’t do this task. Will you be disappointed in yourself? Will you regret it? Let that motivate you to get it done.
11. Why Am I So Resistant To Do This?
There’s usually a reason why we’re resistant to do something.
What is your reason?
And is it a good enough reason to justify not doing it?
12. What Can I Do To Make This Easier?
Is there anything you can do to make this task easier? Sometimes, all we need is a little help to get us started.
13. What Can I Find Some Inspiration To Do This?
Can you step into someone else’s shoes who has stayed motivated and reaped the rewards?
Can you convince yourself that this is going to be fun to do?
14. How Much Time Do I Really Need To Spend On This?
Oftentimes, we overestimate how much time we need to spend on something. So, be realistic about the amount of time you need to set aside for this task.
15. What Are My Priorities?
In order to stay motivated, it’s important to keep your priorities in mind.
Why is this task a priority for you?
What are the other things that are also a priority for you?
16. What’s My Deadline?
If you’re struggling to get started, set a deadline for yourself. Having a timeline can help to motivate you and keep you on track.
17. What Are The Benefits Of Doing This?
Think about all the benefits of completing this task.
How will it make your life better?
What are the positive outcomes of doing it?
18. What Are Some Positive Thoughts I Can Maintain Around This Task?
It’s hard to get motivated when you are thinking negatively about something. What are some positive thoughts you can maintain to keep yourself motivated?
Even something like “It could be worse!” is a thought that can help motivate you.
19. Can I Delegate Or Outsource Any Of This?
In some cases, it might be possible to delegate or outsource this task. If that’s an option for you, consider it as a way to make it easier on yourself.
20. Am I Looking At This As A Chore?
Nobody wants to do chores. They suck.
If you are looking at your task as a chore, how can you flip the script?
Can you view it as something you ‘get’ to do?
21. What Usually Motivates Me To Do What I Need To Do
What are the things that motivate you to do what you need to do?
Is it a sense of accomplishment?
desire to help others?
Something else entirely?
How can you tie that into this task?
22. What Satisfies Me About Doing What I Need To Do
What are the things that satisfy you about doing what you need to do?
Do you feel like you’ve accomplished something?
Do you feel like you’ve done something others can’t?
Are you going to feel that after you do what you need to do?
23. How Has Doing What I Need To Do Made Me Feel
How has doing what you need to do made you feel?
Has it been difficult at times? Satisfying? Motivating? Something else entirely?
24. What Have I Learned About Myself From Doing What I Need To Do
What have you learned about yourself from doing what you need to do?
What are your strengths and weaknesses?
What have you been able to accomplish?
25. How Has Doing What I Need To Do Changed Me
How has doing what you need to do changed you?
Are you more motivated now?
More satisfied with your life?
Something else entirely?
26. How Can I Reward Myself?
There may be a big reward at the end of the tunnel, but how can you reward yourself for doing what you need to do even if there’s no reward yet?
Give yourself a smaller reward. This can be very motivating.
How can you reward yourself after you do what you need to do?
27. Do I Want To Give Up On How Far I’ve Come
If you let your lack of motivation get the best of you, and don’t do anything, will you feel guilty about giving up on all the progress you’ve already made?
If you’ve already put work into something, all that work will be lost if you give up now.
Do you want to give up on that work?
What do you need to do to keep doing what you need to do? Are there things you need to change in your life? Things you need to stop doing? Start doing? Something else entirely?
28. Who Can I Model Myself After To Stay Motivated
Find someone who has been where you are and stayed motivated enough to do what they needed to do, and then learn about them. If they haven’t mentioned it, ask them how they did it.
If you can model yourself after someone who has been there and done it, you will feel much more motivated each day.
29. How Can I Act As If I’m Motivated?
Acting ‘as if’ is a great trick to just get up and do it.
If you act as if you are motivated, then you won’t debate whether or not you should do something, you just will do something.
How can you act as if you are motivated?
Can you be excited for it?
Can you look forward to it?
Can you talk positively about it? Even just in your own mind?
30. How Can I Keep My Mood Positive?
Lastly, if you don’t feel positive about yourself and your life, you are going to have a hard time getting motivated to do what you need to do.
How can you become more positive?
How can you maintain a positive mood?
What habits can you instill into your life to become more positive?
Are you focusing on gratitude enough?
Do you watch negative or positive news?
Take a deep dive into your life and how you can develop a more positive attitude and maintain it.