How Can Mindfulness Improve Motivation?
Discover the power of being present.
Motivation is a major driving force behind everything we do, from pursuing long-term goals to tackling everyday tasks.
We've all experienced times when our motivation has wavered, whether after a setback or due to factors like overwhelm, monotony, burnout, fatigue, or depression. This is when many of us tend to lose focus, engage in self-criticism or other self-sabotaging behaviors, or vow to push ourselves harder toward the finish line without taking the time to make the sustainable lifestyle changes needed to maintain our motivation long-term.
Mindfulness can help.
By helping you become more aware of your thoughts and emotions, mindfulness allows you to break free from unproductive patterns and approach tasks with renewed energy and focus. In this post, we'll explore how mindfulness can improve motivation while also enhancing your ability to set goals that align with your values and priorities.
KEY TAKEAWAYS
Mindfulness promotes motivation by supporting the conception and pursuit of goals that are intrinsically valuable.
Being present may conflict with finding the motivation to change or achieve something new, mindfulness actually enhances task focus and the ability to pursue goals with clarity and purpose.
Mindfulness improves motivation by promoting self-awareness, focus, emotional regulation, intrinsic motivation, resilience, stress reduction, and intentional goal setting.
Mindfulness practices promote motivation, particularly intrinsic motivation.
What is mindfulness?
Mindfulness has become somewhat of a buzzword, but what is it, exactly? Here’s a good starting point:
Mindfulness is open, intentional, nonjudgmental awareness of the present moment. It’s being aware of your thoughts, emotions, bodily sensations, and environment without reacting to or trying to control them.
I love that Jon Kabat-Zinn describes mindfulness as involving a “presence of heart.” It beautifully captures the essence of mindfulness as more than just a mental exercise—it’s a practice that involves warmth, compassion, and genuine care. This phrase highlights that mindfulness is not just about awareness but about the quality of that awareness.
While mindfulness is simple in concept, most of us find it difficult to execute. Staying fully present, whether in formal meditation sessions or while going about your daily life, requires consistent effort and practice, especially in a world of distractions. Just remember, mindfulness isn't about reaching a specific outcome; the practice of being present is itself the goal.
“BE WHERE YOU ARE; OTHERWISE, YOU WILL MISS YOUR LIFE.”
What mindfulness is not
Contrary to the misconception that being present in the moment makes you complacent, mindfulness helps you stay connected to your purpose and focused on what truly matters. It doesn’t reduce your drive; it enhances your resolve with clarity and intention.
Mindfulness does not always involve meditation. — While meditation and breathwork are excellent and popular ways to cultivate mindfulness, they are definitely not the only ways. Mindfulness can be applied to everyday activities from washing the dishes, driving to work, eating dinner, or walking your dog; every moment is an opportunity to practice being present.
Mindfulness is not about suppressing emotions or thoughts —Mindfulness isn't about suppressing emotions but experiencing them with heightened awareness. This allows you to acknowledge emotions without being overwhelmed, conserving energy that can be redirected toward your goals.
Mindfulness is not about pursuing happiness—While it might make you happier in the long run, that's not the goal; mindfulness is about cultivating equanimity, a quality that allows you to remain calm and balanced regardless of your circumstance. This inner stability can help you stay focused on your goals.
Mindfulness is not the same as relaxation — While practicing mindfulness can lead to calm, its primary goal is not relaxation. Mindfulness is about being fully present, even if what you're experiencing is challenging or uncomfortable. It's about staying with your experience rather than escaping it.
“YOU CAN’T STOP THE WAVES, BUT YOU CAN LEARN TO SURF.”
Mindfulness is not a passive, complacent state — Some wonder how mindfulness, if it's all about accepting everything as it is, could possibly lead to positive change. Mindfulness does not involve non-participation; instead, it encourages full engagement in the present moment. The key difference lies in how you engage.
Mindfulness is not a quick fix — Mindfulness is a lifelong practice, not a cheap life hack. It’s not a tool for instantly solving problems or eliminating stress but if you stick with it, mindfulness can lead to greater motivation, self-awareness, emotional resilience, and a more balanced approach to life’s challenges.
How mindfulness can help when you’re feeling unmotivated
Mindfulness can improve your sense of motivation by helping you tap into the clarity and focus you need to move forward with renewed purpose.
Mindfulness increases self-awareness — Mindfulness helps you become more aware of your thoughts, emotions, and physical sensations. This self-awareness allows you to identify the underlying reasons for your lack of motivation, whether it’s stress, fear of failure, or simply feeling overwhelmed.
Mindfulness creates a positive feedback loop — When you're mindful, you're more likely to notice and appreciate small victories, which is key to maintaining motivation. You create a positive feedback loop by slowing down and paying attention to these small wins. Recognizing progress, no matter how minor, reinforces your sense of accomplishment, making you more inclined to continue working towards your goals. This process taps into the brain's incentive salience, where these small successes become increasingly attractive and motivating.
Mindfulness makes us less reactive — The nonreactive, equanimous mindset cultivated through mindfulness can be transformative for motivation. Becoming less reactive means you can observe your thoughts and emotions without immediately responding to them. This shift can have a significant impact on your motivation. Instead of throwing you off course, setbacks, obstacles, and distractions become manageable opportunities for growth, allowing you to stay focused and persistent.
Mindfulness helps us better manage stress and anxiety — Stress, anxiety, fear of failure, etc. sap your motivation, making even small tasks feel insurmountable. Mindfulness practices can help you ground yourself and calm your mind, making it easier to approach tasks with a clearer, more focused perspective.
Mindfulness helps us align our actions with our core values — Not only does mindfulness support goal achievement but it also ensures that the goals we pursue truly reflect what matters most to us and contribute to our overall well-being.
Mindfulness reduces self-judgment — Being present reduces the clutter in our brains, moves us toward clarity, and helps to remove the judgment we might feel toward ourselves. "I should want to do this" becomes, "I recognize that I don't want to do the thing, and I'm going to do it anyway because it aligns with my intention/goal."
Mindfulness promotes positive behavior change — By practicing mindfulness you acquire tools to disrupt the negative cycles that hinder motivation, empowering you to move forward with greater ease and purpose. It can also help you recognize when you're stuck in unproductive patterns, such as procrastination or self-doubt, and enable you to shift your focus toward actions that align with your long-term aspirations.
Key ingredients for motivation
Purpose — This is what Simon Sinek would call your “why.” It’s the underlying reason or motivation behind your goals. Purpose drives your actions and gives meaning to your efforts. When purpose is unclear or misaligned with your true values, it can lead to a lack of motivation and direction. Mindfulness can clarify your purpose by helping you connect deeply with what truly matters, ensuring that your goals reflect your authentic values and desires.
Determination — This is the inner drive and resolve to set your sights on a goal and commit to it, even before challenges arise. Determination is what fuels your initial commitment and gives you the courage to pursue your ambitions with confidence. It's often undermined by self-doubt, fear of failure, emotional overwhelm, negative thinking, unclear goals, and distractions. Mindfulness can strengthen determination by helping you observe and release self-doubt, accept setbacks without fear, manage overwhelming emotions, break negative thought patterns, clarify your goals, and minimize distractions, all of which keep you focused and committed to your path.
Persistence — While determination refers to an inner resolve, persistence is the continuation of ‘putting one foot in front of the other,’ even in the face of adversity and challenge. It keeps you moving forward, even when progress is slow, or obstacles seem overwhelming. It’s about maintaining consistent effort over time, ensuring you don’t give up on your goals. Mindfulness supports persistence by helping you stay focused on the present moment, manage frustration, and maintain your energy and resolve, even when the journey is arduous.
Autonomy — This is the freedom to make your own choices and have control over your actions. It empowers you to take ownership of your decisions and fosters a sense of responsibility. When your autonomy is compromised, you may feel a sense of helplessness, and motivation will likely suffer. Mindfulness increases self-awareness and enhances autonomy, enabling you to make conscious, intentional decisions that align with your goals.
Resilience —This is the ability to bounce back from setbacks and keep moving forward. Resilience is crucial for maintaining motivation over the long term. When challenges feel overwhelming, they can weaken your resolve. Mindfulness builds resilience by helping you approach difficulties with a calm, nonjudgmental attitude, reducing the emotional impact of failures, and encouraging you to see them as opportunities for growth.
Mindfulness: a catalyst for sustained motivation
You're not the only one who has struggled with a lack of motivation. Many have had motivation thwarted by distractions, self-doubt, depression, the overwhelming pressure to achieve perfection, etc. Mindfulness offers a practical way to address these obstacles by fostering a nonjudgmental awareness of the present moment.
Commit to making small, consistent steps to integrate mindfulness into your daily routine, and you’ll gradually cultivate a more focused and resilient mindset. Don’t judge yourself or the process; it’s a practice, not a perfect.
If you're struggling with motivation and want guidance on incorporating mindfulness into your daily life, therapy can be an invaluable resource. Schedule a free consultation with me today. →