Sometimes, you get to a point at work where your motivation is completely depleted.

But circumstances dictate that you might’t quit.

So how do you keep going?

There’s always a way.

But a few strategies have helped.

Stop Blaming Yourself, But Take Responsibility

Motivation is intrinsic.

While external factors affect it, your reaction to those factors is what ultimately leaves you demotivated.

I’ve had extended periods of scolding myself for not pushing harder and doing better.

But it’s a short-lived success story.

I got the current job done and then fell back into being disenchanted.

Motivation coachJanet Hiltsexplains the differencebetween the two:

Self-blame says:

I need to fix myself.

I need to punish myself in some way.

I need to regret what I did.

Taking responsibility simply requires me to see my part in what’s going on.

Then I just ask myself: Do I want to change something?

If so, what are some options?

What action do I need to take to change things?

This keeps me in a looking-forward position focused on the future.

And that draws me ahead in the direction I want to go.

Hilts nails it with the three common thoughts associated with self-blame.

If that’s what you’re thinking, then you have to get out of that unhealthy place.

Take responsibility byidentifying your mistakes and learningfrom them.

It’s harder and takes more time, but it’s long-lasting.

Squash those expectations and the high standards you are holding it to.

Take comparison out of the picture and see it for what it is, it’s a refreshing perspective.

Don’t let anyone tell you otherwise.

That can cause more problems than it solves.

I developed a three-step communication strategy that helped me overcome my demotivation.

Vent, then assess, and then talk to the right people.

Venting your anger has been found tomake you feel worsein the long term.

But the old common sense adage of venting having a short-term cathartic effect is true.

Apart from that person, you also have to be mindful yourself and check what you’re saying.

Psychology Today recommendssetting a time limit:

“Can I talk to you for five minutes?

And I really mean five!”

Next time you find yourself venting, pay attention to how many times you repeat the same information.

When we’re worked up we repeat ourselves for emphasis.

The third step is when you talk to your boss.

Work problems require communication with your manager, even if that manager is the problem.

The first two steps ensure you aren’t a blubbering buffoon when you ask for your boss’s time.

Once you start talking, explain your problems, propose solutions, and see what they have to say.

But most importantly, apologize.

It helps if you knowhow to empathizeso you could be sincere about your apology.

It takes time to do all of the above processes.

There’s a good chanceyou have vacation days due to you, so use them.

you might extend this to weeks, months or years.

But remember tolist outcomes, not activities:

Don’t confuse activities with results.

You’re driving for three results (or outcomes).

This helps you ground your activity against something meaningful for you.

It also helps you focus on the end, not the means.

Essentially, an outcome is the result of a bunch of activities.

I used the Rule of 3, but never wrote these down.

Don’t confuse a lack of motivation withburnout, which is a real problem.

Photos byAleutie,rajsun22,ross666,Dimanchik (Shutterstock),Highways Agency.