So, let's talk about #motivation for my first set of #MentalHealthTips. What even is motivation and how do we get it? How can we hold onto it? 1/n https://twitter.com/EveRosenfeld/status/1352755654642032645

In science terms, motivation is the process that initiates, guides, and maintains goal-oriented behaviors. It has emotional, biological, social, and thinking parts to it. 2/n

In every day terms, motivation is what gets you to do stuff. It's what gets you going. The way we talk about it in day-to-day life, it's almost like a feeling we have that helps us get stuff done. 3/n

We need to get that feeling of motivation before we can get moving on something, right? That's why we sometimes wait to do things. Because we're waiting to get that motivated feeling. 4/n

The funny thing about motivation is that we think we need it to get started on a task. But actually, we can just get started and the motivation will follow. Skeptical? Good. Let's talk about that. 5/n

"Eve, how can I start something if I don't have the motivation to do it? Shouldn't I wait until I feel motivated? I get so much more done when I'm motivated." 6/n

My sweet summer child, waiting for motivation would be great, if that actually worked. When was the last time you actually felt really motivated to do something that was boring, stressful, or overwhelming? A few days ago? Weeks? Months? 7/n

Waiting until you feel motivated to start a task is kind of like waiting for an Uber you never ordered. If you stand around looking confused long enough, someone might show up to give you a ride, but that probably isn't the best life choice. 8/n

And, yes, I recognize how much of a #millenial I am using Uber as a metaphor and a classic Vine gif. But other metaphors could apply. If a painter waits for inspiration to find them, they may never paint again. 9/n

When writers or artists are feeling uninspired, they don't wait for inspiration to find them. They seek it out. The same approach works for motivation. 10/n

Picking back up with the motivation talk... who is ready for the key to unlocking motivation??? 11/n

The major misconception is that we have to feel motivated to get things done. But that's actually not true at all. If something is really important to us, we can do it even if we don't feel super up to it right now. 12/n

The first step is to identify why it's important that you do this thing that you're not really motivated to do. If you can connect it to your personal values, that is especially helpful. 13/n

What are values? They're your heart's deepest desires for how you want to be in the world and who you want to be as a human being. They're directions for your life that YOU choose. Not your parents, not your spouse or your kids, not society, not your boss. YOU. 14/n

Maybe your values are to be a loving and supportive partner. Or to independently pursue your love for learning about carnivorous beetles. Or to serve your community. Or to foster your own spiritual journey. Or to pamper yourself. Or to be the best employee you can be. 15/n

Whatever your values are, they are RIGHT because you chose them. They give your life a sense of vitality and meaning. It doesn't matter if no one else cares about your carnivorous beetles, because reading about them and going to bug conferences brings you joy. 16/n

Admittedly, I have no idea if bug conferences are even a thing, but you get the idea. 17/n

Values aren't things you can cross off a list. You can't ever be done with them. They're like heading West. You can always keep heading further West from where you are now. 18/n

Let's say your value is being a supportive partner. Today, you listened to your partner's work story and told them they're doing a great job, even if their boss doesn't give them credit.

Are you "done" being a supportive partner?

NO! If it's your value, you keep at it. 19/n

If you're able to set goals based on your values, you're more likely to accomplish goals. Even if you don't "feel" motivated, you can find a reason why doing X is important because it brings you closer to Y value. It helps you to see the bigger picture. 20/n

And you absolutely can do things even if you don't feel like it. No matter how much you tell yourself that you can't do something because you don't feel motivated, you actually can! 21/n

Try saying out loud, "I can't lift my arm." Say it over and over and over and over again. Now keep saying it and at the same time, start lifting your arm up.

Does saying you can't do it make it impossible to do? Nope! 22/n

More on motivation: 23/n

If you're faced with an overwhelming task, break it down into the smallest step possible. Let's say you have to write a paper for class or have to go through 400 emails, the first step might be just opening your computer. You can do that! 24/n

If any given step feels too overwhelming, break it down even further. Something that works for a lot of people is breaking steps down into 10 minute chunks. So in our examples, going through emails or writing the paper for just 10 minutes. 25/n

Often times, the hardest part is just getting started on something. But we can all do 10 minutes of something even if we feel unmotivated to do it. 26/n

What will happen many times is that we realize the task isn't as bad as we expected and we start to feel motivated to keep going after we've started. And that's great! You can keep going if that's the case. If not, you can stop after 10 minutes and that's still a win. 27/n

You're 10 minutes closer to finishing the overwhelming task that you hadn't even started before. AND now you have concrete steps to finish the task. So, really, you're more than 10 minutes closer to finishing the task. 28/n

Another good trick is to set a specific time that you're going to work on the task you feel unmotivated to do. 29/n

And tell someone your plan to do it! You'll be more likely to actually do it that way. A quick text to a friend saying, "at 1 PM, I'm going to go through my emails for 10 minutes," is enough! 30/n

If you're still having trouble getting started, try creating a pros/cons list for doing the task and not doing the task. Make sure you're looking at both short-term and long-term pros and cons. 31/n

A lot of times, there are some real short-term pros of not doing the task (don't have to feel anxious, getting to relax) and short-term cons of doing the task (feeling overwhelmed, using energy). 32/n

But when we look at the long-term pros/cons, there are a lot more pros of doing it (less stress over time, feeling accomplished, moving forward) and cons of not doing it (it weighs on your mind, there might be penalties for letting it go too long without working on it). 33/n

This is called a Decisional Balance exercise! It's part of Motivational Interviewing. Here's a great worksheet to use that can help! 34/n

Don't let the motivation fallacy get the best of you! If you wait for motivation, you might wait forever. It often comes after starting tasks. Break tasks into manageable pieces to get the ball rolling. Not always fun/easy, but you'll feel more productive and accomplished. 35/35