Pre 2020, ‘Keep Calm and Carry On’ was such a relatable and catchy phrase for a busy world where stress was rising fast.  Yes, we still need to keep calm in uncertain times, but what we also need right now is ways to keep motivated and carry on through this period of limbo, when every day may feel the same.  Ironically, today is Groundhog Day in the USA and Canada, when the groundhog predicts if winter is coming to an end, and whether or not he returns to his Den for 6 more weeks.  I think the parallel in terms of our lockdown may be a little close for comfort!

These Coronavirus days blend into each other and blur the boundaries between home and work. Our social lives have gone missing with the loss of replenishing and stimulating social activities.  Locked in our houses wondering when Groundhog Day is going to end. Work-TV-Eat-Sleep-Repeat. Like the Film, this pandemic brings up profound issues about character, desire, motivation and the challenges of the best ways to use one’s time on this earth. And, there is perhaps a gain, the gift of time, especially for those who no longer commute or travel as they did before Covid. 

There is an opportunity to keep and use this additional time for ourselves, to focus on motivation and break free from old habits to create new long-term habits.  We can learn something new, do something we always intended but never had time for, re-ignite an old passion or skill, introduce yoga or more exercise, and we can do this by setting some goals to do some deliberate practice.  

Motivation and Goals

Motivation is fuelled by keeping in mind some future goal and predicting a desirable outcome worth expending the effort for; that the reward is worth the cost.  We are extrinsically motivated every day when we work for the goal of a wage, and when we do something to receive the goal of recognition and praise from others. We are intrinsically motivated when we do something we value and that makes us feel good; a desire to do it for the sake of it and the goal being an internal satisfaction.  Intrinsic motivation rewards us with hits of dopamine in the reward centres of our brain when we achieve and progress in something we want to progress in.  This spurs us on most effectively in building new habits. 

You may have already identified a goal; this is half the battle but the next step is getting going and achieving it and this needs a plan.

Goals and Planning

‘A goal without a plan is just a wish’ ~ Antoine de Saint-Exupery

This quote from ‘The Little Prince’, reminds us that there is a world of difference between setting a goal and reaching a goal, that without a plan for reaching it, a goal is no more than a wish. A plan allows you to see the big picture and know where the end point is, so you can begin with the end in mind, visualising the outcome, which is an added motivator.

Wishes, dreams and hopes are all wonderful things, but they won’t motivate you to get moving.  A clear step-by-step plan motivates us into action because we get to see this goal is real and achievable. Having a plan is SMART:  it makes us Specify clearly what the goal is, that it is Measurable, Achievable, Relevant and Timely. It helps you stick to a schedule and keep track of progress and anticipate things that might derail you. 

Whether it is running a marathon, building a new idea into a business, learning a new skill, language or instrument, having a well thought out plan will ensure you take action and keep going. Make sure you keep your personal boundaries to protect any extra time that has arisen that allows you to follow your plan and get to your ultimate goal.

The choices we make about how best to spend our time now will have a profound effect on our future selves.  See what you can do to take advantage of these challenging times and let this motivate you too.