{"id":90009,"date":"2023-01-21T16:37:00","date_gmt":"2023-01-21T20:37:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=90009"},"modified":"2023-01-27T15:29:36","modified_gmt":"2023-01-27T19:29:36","slug":"how-to-gain-motivation","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-gain-motivation\/","title":{"rendered":"How to Gain Motivation Through Self-Compassion"},"content":{"rendered":"\n<p>Have you been feeling unambitious lately? How can you gain motivation?<\/p>\n\n\n\n<p>Feeling unmotivated makes anybody feel dull and sluggish. Luckily, Kristin Neff&#8217;s book <em><a href=\"https:\/\/www.shortform.com\/blog\/how-to-be-compassionate-to-yourself\/\">Self-Compassion<\/a><\/em> says that <a href=\"https:\/\/www.shortform.com\/blog\/compassion-for-yourself\/\">practicing self-compassion<\/a> helps <a href=\"https:\/\/www.shortform.com\/blog\/increase-motivation\/\">increase motivation<\/a>.<\/p>\n\n\n\n<p>Let&#8217;s look at how to gain motivation through the power of self-compassion.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-self-compassion-fosters-motivation\"><strong>Self-Compassion Fosters Motivation<\/strong><\/h2>\n\n\n\n<p>Neff says that the practice of <strong>self-compassion can help you learn how to gain motivation because it\u2019s rooted in an intrinsic desire to learn, grow, and cultivate a sense of well-being over the long term.<\/strong> As a result, people who <a href=\"https:\/\/www.shortform.com\/blog\/practicing-self-compassion\/\">practice self-compassion<\/a> are inclined to consistently act in ways that put them on the path towards health and happiness\u2014for example, by <a href=\"https:\/\/www.shortform.com\/blog\/how-to-change-bad-habits\/\">changing bad habits<\/a> that take them off course from these goals. <a href=\"https:\/\/www.shortform.com\/blog\/how-to-go-easy-on-yourself\/\">Being kind to yourself<\/a> in the face of suffering further supports motivation by enabling you to create a safe, calm, and supportive environment that nurtures confidence, supports risk taking, and enables you to function at your peak.<\/p>\n\n\n\n<p>(Shortform note: Public health experts say that <a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/comfort-gratitude\/202105\/motivation-and-gratitude-how-they-can-go-hand-in-hand\">another way to increase your motivation is by practicing gratitude<\/a>. They argue that your <a href=\"https:\/\/www.shortform.com\/blog\/intrinsic-motivation-psychology\/\">intrinsic motivation<\/a> may be strengthened through the same part of the brain activated by gratitude. They note that while no studies definitively connect gratitude and motivation, research does tie gratitude to a desire to give back.)<\/p>\n\n\n\n<p>Neff\u2019s research supports the connection between self-compassion and motivation, finding that self-compassionate people:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Have just as high standards for themselves as self-critical people.<\/li><li>Are more likely to have concrete plans to achieve their goals, and more inclined towards <a href=\"https:\/\/www.shortform.com\/blog\/how-to-grow-as-a-person\/\">personal growth<\/a>, than people who judge themselves harshly.<\/li><li>Are more forgiving of themselves when they don\u2019t meet their standards and goals, seeing failure not as evidence of their <a href=\"https:\/\/www.shortform.com\/blog\/low-self-worth\/\">low self-worth<\/a> but as an opportunity to learn and grow\u2014which improves their achievement of goals in the long run.&nbsp;<\/li><\/ul>\n\n\n\n<p>(Shortform note: Experts say <a href=\"https:\/\/stressandanxietycoach.com\/how-to-motivate-yourself-with-kindness-instead-of-self-criticism\/\">you can take three concrete steps to use self-compassion to motivate yourself<\/a>. First, keep an eye out for your inner critic so you can question <a href=\"https:\/\/www.shortform.com\/blog\/stop-negative-self-talk\/\">negative self-talk<\/a> that\u2019s working against your goals. Second, recognize that your negative self-talk comes from a positive place\u2014the desire to succeed\u2014even though it\u2019s doing a poor job of communicating that to you. Third, reframe your negative self-talk with kind, affirming messages.)<\/p>\n\n\n\n<p>Neff says there\u2019s a broadly held, erroneous assumption that self-compassion will make you lazy and unmotivated and that <a href=\"https:\/\/www.shortform.com\/blog\/how-to-be-tough\/\">being tough<\/a> on yourself is the only way to <a href=\"https:\/\/www.shortform.com\/blog\/steps-to-achieve-your-goals\/\">achieve your goals<\/a> and find success. But the only way that self-criticism \u201cworks\u201d to the extent that it does is by instilling fear\u2014a known driver of anxiety that actually <em>distracts<\/em> from the task at hand and makes it difficult to function at your peak. Further, self-criticism prompts some people to employ self-sabotaging strategies to try to protect themselves from criticism and judgment, which often backfires and leaves them worse off.<\/p>\n\n\n\n<p>For example, if you\u2019re worried you won\u2019t perform well in an upcoming competition, you may decide not to practice too hard, or <a href=\"https:\/\/www.shortform.com\/blog\/to-procrastinate\/\">to procrastinate<\/a> until it\u2019s too late for your efforts to be effective. Then, when you perform poorly, you have an excuse for why: \u201cI barely practiced.\u201d Of course, the problem is you employed strategies destined to lead to failure.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Use Anxiety for Good&nbsp;<\/strong><\/h3>\n\n\n\n<p>Though self-criticism may be a poor motivational tool because it causes anxiety, experts say <a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/hack-your-anxiety\/202109\/11-ways-use-anxiety-positively#:~:text=that%20anxious%20people%20are%20particularly,anxiety%20quiets%20when%20channeled%20into\">there are ways to use anxiety to your benefit<\/a>:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Reframe anxiety from a negative into a positive indicator of how much you care about something.<\/li><li>See anxiety, and <a href=\"https:\/\/www.shortform.com\/blog\/what-is-the-fight-or-flight-response\/\">the fight or flight response<\/a> that it sometimes triggers, as a messenger making you aware of possible danger.<\/li><li>Use the energy that anxiety gives you to drive you toward action.&nbsp;<\/li><li>Capitalize on the fact that anxiety can boost your attention and the functioning of your memory.&nbsp;<\/li><li>Enjoy the immunity boost you get when anxiety, in small doses, triggers cortisol.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Have you been feeling unambitious lately? How can you gain motivation? Feeling unmotivated makes anybody feel dull and sluggish. Luckily, Kristin Neff&#8217;s book Self-Compassion says that practicing self-compassion helps increase motivation. Let&#8217;s look at how to gain motivation through the power of self-compassion.<\/p>\n","protected":false},"author":14,"featured_media":21198,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,43],"tags":[877],"class_list":["post-90009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-self-improvement","tag-self-compassion","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Gain Motivation Through Self-Compassion - Shortform Books<\/title>\n<meta name=\"description\" content=\"Are you feeling unmotivated to get anything done? The answer: show some kindness to yourself. 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