improve your mental stamina and motivation in times when we are mentally exhausted.

Miroslava L. Pradella, LCSW, CASAC II

Therapist/Licensed Clinical Social Worker promoting mental health wellness.  Seek Help=Strength.

​You can hear yourself wanting to accomplish your goals, keep your family and work-life running smooth, maintaining, or starting a workout schedule, and figuring out a side business.  You look online and you are overwhelmed with the amount of information.  Especially while we have a global pandemic.   

Strategies that may increase your level of perseverance and motivation:

1.Identify the barriers. Acknowledge what is a barrier and what is part of your fear of success. Repeat to yourself “you are bigger than your fears”.

​2. Take on a physical challenge. Chances are that your will increase your motivation and your sense of accomplishment.

• Train for and run a marathon or simple walk every day.
• Go for a long hike.
• Go every day and prepare beforehand for the weather-don’t break the momentum.

3. Take a course in public speaking. This is such a common fear, it deserves its own category. The beautiful thing about overcoming this fear is how much it can add to your life.

4. Try meditating or just sitting on the floor and have no expectations for a few minutes a day. See how long you can last and try to surpass your previous record each week.

5. Try taking a cold shower. This is a convenient physical challenge. Some people like the feeling exposure to cold as some kind of “jolt”. You have a perfect opportunity each morning. Turn the temperature down and shoot for a minute each day.

6. Do a 30-day challenge. Consistency can also be mentally challenging. Pick something useful that you normally wouldn’t be able to get yourself to do and do it for 30 days straight. It might be following a diet, going to the gym, playing the piano every day for an hour, or anything else you can think of.

        a. Social media Fast. Try going a few days without it. Be purposeful and see how you use the time               that is freed up.

        b. Visualize. Everyone has heard about visualization, but few actually do it. You can improve your                   mental toughness by practicing in your mind. Visualize yourself overcoming challenging                           situations. Try a vision board.

         c. Positive Self Talk. Give yourself a pep talk before and during challenging situations. Tell yourself that you can handle it.

          d. Get up early. Getting up earlier than absolutely necessary is a challenge. A cozy bed is hard to                  leave, especially when it’s cold and dark outside. Try getting up an hour earlier for a month.

Most of us know enough to be much more successful and satisfied than we are. Our level of  motivation and consistency can be the limiting factors for most of us. Practice these strategies regularly and keep track of the results!

This post is not a substitute for professional services. See your physician or mental health provider.

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