If your motivation at work is seemingly non-existent and that ‘back to school’ energy seems to have passed you by, you’re not alone.
“Motivation dipping coming out of the summer is so common,” says career and business coach Valerie O’Hanlon of Clarence Consulting. “The lower the motivation goes, the harder it is to drag yourself out of it.”
If you could do with pressing the reboot button, where do you start?
Take a moment
Losing our work mojo a bit every now and then is not unusual – especially right now. Limerick-based O’Hanlon, a former ICF Ireland Career Coach of the Year, suggests taking time to tune into your feelings.
“Firstly, acknowledge the low levels of energy and motivation – the evenings are getting darker, the days getting colder, the school run getting busier, pressure of year-end targets, everyone is feeling it. Realising that you’re not the only one can lessen the impact,” she says.
“Secondly, take a pen and paper, write down how you are feeling, what you are thinking, and what you are doing. Is this where you want to be? If not, then where do you want to be, what does it look like, feel like, sound like, what would be different? This is your goal for the future.
“Thirdly, identify small actions that will get you to move forward towards that goal, just one thing, each day. That one thing could be: I’ll get out for a walk every day, or I’ll meet a friend for coffee every Saturday, or I’ll read a book for 10 minutes every day, or I’ll spend 20 minutes every evening preparing for the following day,” O’Hanlon adds.
“The hardest part of starting anything is the first step – make that first step a small one and soon you’ll be well on your way to becoming more motivated.”
Give change a chance
If you are feeling frustrated and unhappy, it can be easy to think nothing will change unless you get a new job. This may be the goal for some people – but it isn’t the be-all-and-end-all.
“It’s not always about moving jobs, sometimes it’s about changing ourselves and our mindset,” says O’Hanlon. “Start with looking for the positives. I always try to work with the rule of three – three things that are going well in your current role. Identify where you get your energy from, what you enjoy, and what you are good at. Then look and see what’s not going so well, what drains your energy? If you can follow the energy and focus on the things you enjoy, then work can be a lot more fulfilling.”
If there are things you’d like to do more of, she suggests speaking with your manager and asking for “opportunities where you can learn and grow”.
O’Hanlon adds: “Network within your organisation and externally, build your knowledge not just about your organisation but your industry. Seek out a mentor and/or a sponsor. Someone who can support you through the growth and someone who will speak up for you when the opportunities arise.”
Focus on what you can control
On the flipside, taking some of the focus off work could also be helpful. After all, there will always be some factors that are out of our control.
“If you find you’re not getting what you need from your job, then look elsewhere – volunteer, take up a hobby, take a night class. All these things open our minds to possibilities and new perspectives. You might find you then go into work with a different approach,” O’Hanlon explains.
Great day in M5 sound studio @frenchkissgang with @Gillgrowsucceed and @Aideen_Shannon recording the #exploreyourpotential #podcast celebrating International Coaching Week #icw2023. First episode drops 8th May #careercoachlimerick https://t.co/fxQzZl6wic
— Valerie O'Hanlon (@ClarenceConsult) May 2, 2023
“We can’t control everything around us, but we can influence it, and we can ensure that how we show up has a positive influence on ourselves and the people around us. Taking care of our own stress levels and wellbeing should come first,” she adds. “Adequate sleep, regular exercise, a healthy diet, plenty of hydration – all these things feed in to how we show up.
“Try not to engage in excessive criticism, complaining, judging and comparing. If you find yourself exhibiting these traits, ask yourself: What action do I need to take to change this, to make a difference? Avoid other people who bring you down or drain your energy.”
A sense of direction
Ultimately, whether you want to move on or just need a refresh in your current role, being proactive could be a win-win. “Set your goals, make an action plan, review it regularly to remind yourself and keep on track. Recruit an accountability buddy or engage with a coach,” says O’Hanlon.
“Being proactive puts you in the driving seat, and gives you energy to tackle new opportunities. If you’ve put your hand up for new tasks or projects, built your skills with additional training, shared your expertise and experiences with co-workers, developed your network and connections, you will be very well-placed for promotion, or for moving on to a new organisation if that’s what you still want to do.”
