As decorations come down and routines return this new year, it’s common to feel sluggish or overwhelmed.
This January, finding motivation after the holidays doesn’t have to mean diving into a no-excuses mindset right away. Instead, try creating balance and fostering long-term motivation that sticks around! Here are our favorite actionable tips to reignite your energy and focus this January while still caring for yourself.
Practice Self Compassion and Balance to Spark Motivation
It’s tempting to tackle the new year with a very long list of resolutions, but too much pressure can also lead to burnout and stress. Instead, ease into January by opting to:
- Acknowledge your needs: As fun as they are, the holidays can also be physically and emotionally draining! Allow yourself extra rest and time to recharge.
- Set realistic goals: Break big-picture aspirations into small, achievable steps that don’t feel overwhelming to work on.
- Be compassionate with yourself: If you’re not as productive as you hoped in the first few weeks, remind yourself that it’s okay. Every step counts.
- Find rhythm slowly: Gradually introduce structure by establishing a morning or evening routine that feels enjoyable rather than packed with activities.
Intentionally Cultivate Motivation and a Positive Mindset
We’ve been there—it’s hard to take action when you’re not in the right mindset! Here’s how to spark motivation in the New Year in a way that feels sustainable and intentional:
- Create the right environment: Clear clutter, organize your space, and even add new details like plants or art to promote productivity and positivity.
- Return to your “why”: Reflect on why your goals matter to you, and how you’ll feel achieving them. Return to these reasons whenever you need to fuel your drive!
- Use affirmations: Affirmations like “I am capable of this” or “I deserve to move at my own pace” help reframe challenges. Write them down, say them aloud, or place them somewhere visible to stay motivated.
- Create a motivation toolkit: Build a toolkit with uplifting songs that energize you, books/podcasts that provide inspiration, and encouraging quotes/pictures.
Fuel your Body and Mind for Long-Term Motivation
Both physical and psychological health are closely tied to motivation! Here’s how to take care of your body and brain to enhance your energy levels and focus this year:
- Stay hydrated: Dehydration causes fatigue, making it harder to stay on track. Keep a water bottle handy, and opt to eat fruits and veggies with a high water content.
- Move your body: Take a walk, stretch, or follow along with a dance or yoga workout to boost your endorphins and motivation levels when you’re feeling down!
- Eat nutritious meals: Prioritize meals with a balance of protein, healthy fats, and complex carbs to help keep you satisfied and energized all day.
- Get quality sleep: Take the time to get lots of sleep everyday, and kickstart a calming nighttime routine to ensure you’re well-rested for the day ahead.
Extra Tactics to Boost Motivation after the Holidays
Still looking for more? Here’s even more ways to boost your motivation for a balanced and positive start to your year.
- Share your goals with others: Create extra accountability by letting friends and family know what you’re working on. Imagine sharing achievements with them!
- Track your progress visually: If you’re having trouble recognizing progress, use a planner or wall chart to visualize your journey and celebrate milestones.
- Incorporate gratitude: Shift your mindset by writing down past successes, and recognizing what a privilege it is to have the tools, drive, and time to pursue goals.
- Set aside free time: Often the way to stay motivated is to intentionally spend time away from our goals to recharge and prevent burnout.
