Motivating yourself for change can be difficult at any time of the year. Finding motivation through colder months can be even more so. Between the easy pull of screen time and the cooler weather, finding the energy to do anything can be hard. In the United States, a typical adult spends over seven hours a day on a screen. Nearly half of all American teenagers spend over eight hours watching digital content, and children under thirteen spend over five hours a day with screen time. With so many available distractions, motivation is even more important than ever to a person's overall health.

Defining Motivation

Motivation is the process where goals and activities are started and sustained. All creatures use motivation for basic needs like finding food and water-all things necessary for species survival. Motivation can help you save time and money, earn more, and reach your full potential. It can also lead you to meeting personal goals, helping you grow into the person you want to be. These goals can be physical like getting stronger or more fit, learning a new skill or hobby, or eating healthier.

Motivation is affected by external (temperature, light, etc.) and internal (hormones, neurotransmitters, etc.) factors. Research is currently exploring the relationship between biology and psychology, studying how they intertwine with motivation.

The idea of motivation is more complex than one would think. There are several theories about motivation and where it comes from. Are humans motivated because that is what is expected of us? Is it a social obligation? Are we motivated because we want to reach goals or is it merely a person's innate determination to succeed? Does it matter? Science will continue to explore this question as the decades go by, but this is what we know now.

What Impacts Motivation

Many facets of life are involved in the motivation of an average person. For example, the environment plays a factor. Animals mate only during certain times of the year. The motivation for this is linked to some aspect(s) of the season. With this in mind, the geographical location where someone lives can support or hinder motivation. Even the residence itself may have an effect.

Mental health can also play a role. People diagnosed with depression, schizophrenia, bipolar disorder, PTSD, or an anxiety disorder may have problems with motivation. This is especially true if they live in an area where seasonal depression is common. Addictive behaviors also have negative impacts. These disorders affect the way people react to situations. For example, depressed folks can react slower as their capacity to anticipate and make an effort is diminished. This makes motivation more difficult to attain.

Finally, hormone imbalances also play a role in motivation. Men, women, and children can suffer from suboptimal hormones. For example, research shows men with low testosterone are less competitive and less motivated. Adding testosterone improves their sense of control which can help men with low testosterone create and reach their goals. Women can also be at twice the risk of developing mood disorders, depending on their diagnosis. Science has shown symptom severity changes in several mental health conditions if hormone support is needed.

Motivating Yourself

Finding motivation can seem impossible, especially during the colder months. Focus on what you find enjoyable and use that to help keep you interested in your goal. Reading uplifting books or listening to motivating podcasts can also help. Additionally, you can:

Visit a licensed health professional. Your first step should be to see a licensed healthcare professional. Your primary care doctor can refer you to other professionals who can help you find motivation through talk therapy, botanical therapies, homeopathy, or pharmaceuticals if needed. A trusted counselor can also be a good source for tools such as motivational interviewing to discover and reach your goals.

Use adaptogenic herbs. There are many adaptogenic herbs available. These plants are tonifying to the body, meaning they help support overall health and well-being. Adaptogens are protective of the nervous system and are helpful with fatigue, depression, and anxiety. They can offer a mild-to-moderate stimulating effect which can help with mental exhaustion. Herbs include astragalus (Astragalus membranaceus), Siberian ginseng (Eleutherococcus senticosus), rhodiola (Rhodiola rosea), etc. Consider asking a holistic health professional to help you find a good option.

Exercise. Daily physical movement can help improve your hormone balance and overall mood. Something as simple as going for a short walk or stretching can help put a positive spin on your day. If you are working towards a goal and need a break, moving your body for a few minutes can help you get back on task.

Finally…

We may never completely understand motivation or know which theory is correct. Just remember, it's okay if you are in a motivational lull. Motivation is about putting one foot in front of the other. Start with a small goal and work up from there. Everyone goes through slow or low points in their life. If you need help putting one foot in front of the other, there are things you can do. Connect with trusted friends, family, and health professionals to support your goals of becoming your best "you."

Resources:

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