Strategies to Boost Your Motivation Levels in the Year 2021

Ready to ring in the new year with a fresh outlook and a boost of positivity? Here's how you can reframe your mindset for a happier, healthier 2021, based on expert advice from the UW School of Medicine's Department of Psychology.

Rise Above the Old Year with a New Mindset

Picture this: It's 11:59 p.m. on December 31, 2020, the clock is counting down, and you're ready to leave the hardships behind. Although the pandemic, economic uncertainty, and other unknowns remain, a new year offers an opportunity to change your perspective and find ways to feel less stuck.

To help you get started on this transformation, Patricia Areaén, a clinical psychologist and professor at the University of Washington School of Medicine, shares her strategies to help you feel better heading into 2021.

Set a Meaningful Goal

It's understandable if you're feeling drained at the end of the year - so if the thought of a slate of New Year's resolutions feels overwhelming, no sweat. Nevertheless, setting a goal with purpose can help reset your mindset and provide something to work towards.

The key is to pick something that resonates with you, rather than something you feel you "should" accomplish. This will help give you a sense of purpose, reducing feelings of helplessness and building up your resilience in challenging times.

Low-stress ideas: Write down what is important to you, then set a goal that's reasonable, exciting, and achievable.

Starting Small, Winning Big

Even with meaningful goals and plans, it can be hard to change your thoughts and behaviors, especially if you're feeling anxious and sad.

"Motivation is a tough nut to crack," Areaén notes. "It can help to take baby steps and break the task at hand into smaller, manageable goals."

The idea is that by taking small steps, it'll be easier to show up for yourself. Maybe you start with just 5 minutes of an activity that helps you feel better, then work your way up.

Low-stress ideas: If you want to connect with loved ones, schedule a short phone call. If you want to get more exercise, start with a walk around the block. If you want to help the community, donate food to a food bank.

Create a List of Feel-Good Activities

Creating a list of activities that boost your mood can also be helpful. That way, when you're feeling low, you'll already have ideas of things to do that can help you feel better.

"The activities don't have to be expensive or require a lot of energy," Areaén says. "It just needs to be a list of things that make you feel good."

Low-stress ideas: Listen to your favorite song, light a candle, draw a bath, take a nap, do some stretches, create some art, or write down three things you're grateful for.

Focus on What You Can Control

Uncertainty can trigger emotional and cognitive disruptions, resulting in stress and anxiety. However, by focusing on what you have control over rather than dwelling on negativity, you can reduce stress.

"An updated outlook can minimize stress," Areaén states. "Instead of focusing on the bad, consider what you can control and what actions you can take to create change."

Although you can't control the circumstances, you can control how you react to them. If you notice yourself spiraling, try reframing the situation in a more positive light and taking time to calm down.

Low-stress ideas: If you find yourself consumed by negative news or social media, take a break and unplug. To help yourself relax, try some deep breaths, a short meditation, or some quick cognitive-behavioral exercises at home.

Allow Yourself Bad Days

"Shifting perspectives isn't about suppressing emotions," Areaén adds. "Recognize that you will have bad days and that it's okay to feel emotional."

If mental health days from work are accessible to you, consider taking one when you need it. You can also reach out to loved ones for support and seek guidance from a mental health therapist if you're struggling.

Low-stress ideas: Show yourself grace on bad days. Wear some cozy socks or wrap yourself in a comfy blanket, sip some tea, or journal about your feelings.

Take Care of Yourself

In the end, nurturing yourself is essential to changing your perspective and mindset. Make sure you're getting rest, eating nutritious food, staying hydrated, and getting some exercise to help you feel your best.

Treat yourself and others with kindness as you enter the new year, and everything else will follow.

Low-stress ideas: Start your day with a glass of water, sneak some veggies into your meals, or try some quick exercises throughout your day, like taking the stairs instead of the elevator. For emotional well-being, tell yourself positive affirmations, give yourself grace when you feel upset, and celebrate the small wins.

As the clock ticks closer to midnight on December 31, 2020, set a meaningful goal for the year ahead to help reset your mindset and provide something to work towards.
To achieve your goals, break them down into smaller, manageable steps and focus on what you can control, minimizing stress and building up your resilience.
Create a list of feel-good activities to turn to when you're feeling low, such as listening to your favorite song or writing down things you're grateful for.
Allow yourself bad days and show yourself grace when you need it, whether that means taking a mental health day, reaching out to loved ones, or seeking guidance from a mental health therapist.
Take care of your well-being by getting rest, eating nutritious food, staying hydrated, and getting exercise.
In the realm of self-care, treat yourself and others with kindness as you enter the new year, and remember to celebrate the small wins along the way.
Diversify your self-improvement efforts by exploring various avenues, such as personal growth, shopping, career development, education, fashion-and-beauty, food-and-drink, home-and-garden, relationships, pets, travel, and cars.
Don't forget to tackle aspects of your lifestyle that contribute to your overall well-being, including taking breaks from negative news or social media to focus on activities that promote mental health and emotional well-being.