Do you feel that way when you realize you still have an entire workday ahead of you? It’s a pain in the neck. The worst part is knowing you have to wake up, go to work, and be productive when you’re tired, unmotivated, and just want to sleep again.
The difficult aspect is that, even though you know cognitively that you’re not the only one who has ever felt that way, it can feel extremely isolating at the time.
Whether you’re stuck in a Friday depression and want to get out of it, consider these six techniques.
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1. Breakfast should be substantial, and lunch should be scheduled
The first step in boosting your Friday motivation is to have a healthy breakfast. “Breakfast is perhaps the most essential meal of the day,” as we’ve all heard.
It seems that our parents weren’t only trying to convince us to eat something before school. Breakfast has been found in studies to help with cognition, recall, temperament, and visual-motor functioning.
Nonetheless, evidence suggests that the effects of breakfast’s micronutrient increase wear off over time. The body has to be refueled, just like a car with a full tank of gas that drains out after a long trip.
Preparing to eat breakfast and lunch on a day when you aren’t feeling well may provide you with the added kick you require to get through the day.
Skipping meals can result in a drop in blood sugar, making you feel weak and weary. If you’re already having trouble staying motivated, skipping meals can simply help you feel tired and unmotivated.
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2. At the very least, schedule two breaks for yourself
Throughout the workday, schedule at least two scheduled breaks. It is a difficult life. It’s unpleasant to feel obligated to work even if you’re not feeling well.
Let’s not make things worse by forcing ourselves to spend the entire day in front of the computer with no breaks. The days of thinking “lunch is for punks and working 24 hours 7 days a week is what you’ve been doing” are vanishing, if not already a fading memory for some.
Indeed, scientists observed that, while “taking short breaks during the working day may not have as obvious an impact as taking a vacation,” the study discovered substantial advantages.
Established three alarm systems with 20-minute breaks and one lunch break before you sit down in front of your computer for the day. By forcing yourself to be unhappy in front of your computer, you’re not proving anything to anyone. You are entitled to kindness and flexibility. Allow these moments to be an act of radical identity.
3. Deal with the Low-hanging Fruit
Taking on the low-hanging fruit is another method to re-energize your Friday motivation. There’s nothing wrong with starting with simple tasks. Perhaps you’re exhausted and the urgent duties will consume too much of your time and energy.
There’s nothing wrong with completing the obvious simple tasks. Emails, filing, data entry, document reconciliation, follow-up conversations, editing or modifying written material, and research are all simple chores.
You’ll feel accomplished once you’ve completed these simpler tasks. You can use this sense of achievement to motivate you to tackle some more difficult activities or to complete all of the easy jobs so that you can devote your time to the more difficult assignments the subsequent week.
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4. Make a plan for yourself
Staying aware of the present moment is important to me as a yogi. However, there are instances when the present is a little too intense, and being hyper-present will not enable you to feel better.
In certain situations, pleasant anticipation might be your hidden weapon since “knowing that something nice is on the way motivates you to do things you may not want to perform.”
We all enjoy being rewarded, even when we are doing something we don’t particularly enjoy. Giving yourself something to anticipate can ensure that you are rewarded for your efforts to get through the day.
It is not necessary to offer a large sum of money as a reward. It could be anything as simple as going out for ice cream, taking a walk, spending time with friends, or vegging out for a few hours with your phone set to do not disturb. When I was in boarding school, I frequently employed this technique.
My friends and I would get thrilled about tiny things like sipping lime rickeys at Brigham’s during the period between semesters in New England, especially in the winter, because the time between semesters felt so long. It was successful, believe it or not.
When you’re in the midst of a Friday depression, give it a shot. Consider how your energy alters when you think of something you can enjoy forward with, no matter how minor.
5. Play Some Upbeat Music
Playing some uplifting music is another approach to boost your Friday motivation. Music can help you feel better. The ability of sound vibrations to alter our emotions is not a secret.
Chanting, the use of singing bowls, chimes, bells, and other sound instruments as means of healing were all activities that ancient communities recognized and accepted.
Chanting is used in healing and energy shift practices like Kirtan and Bhakti yoga. In many of their spiritual healing practices, the Hindu and Buddhist religions include bells and chimes. The usage of signing bowls for energetic therapy has become commonplace in the modern world.
Many people can recall a time in their lives when music or sound helped them change their mood. It has been proven that music has a direct effect on the listener. According to studies, listening to music while working might lead to an “improvement in both mood and quality of work.”
Whether you’re feeling particularly unmotivated, play your favorite record in the background while you try to get some work done. If you can’t concentrate on your work while listening to music with lyrics and you don’t enjoy classical or traditional jazz, try trip-hop, house, ambient, Beach House, or JamBand. Artists like Bonobo, Thievery Corporation, and Grammatik are also worth checking out.
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Friday will end up being exactly like any other day. One fact you can bet on is that time does not wait for anyone, so keep in mind that time is on your side, no matter how tough it may feel.
Friday will continue regardless. Make sure your body has the micronutrients it needs to power through the day, identify what’s urgent, tackle low-dangling fruit, give yourself time aside from the table, listen to your favorite tunes, and remember that you have an extensive amount of time to look forward to are the best things you can do to enhance your Friday motivation.