Resetting your energy, motivation and effectiveness during the day at work

Reset Your Motivation and Energy During the Workday

Increasing motivation, energy, focus, and effectiveness at work during the day.Reading this, keeping it where you work, and reviewing it throughout the day will help turn these practices into lasting habits that allow you to enjoy work more and increase your performance.

1. Change Your Thinking and Actions, and Your Emotions Will Change

Cognitive Behavioral Therapy (CBT) teaches us that your thoughts and behaviors shape your emotions—not the other way around. You don’t need to wait to feel motivated or confident. Instead, take a small action and shift your self-talk, and your emotions will follow.CBT Triangle: Thoughts ↔ Feelings ↔ BehaviorsQuick Practice:• Catch the Thought – What are you telling yourself?• Challenge It – Is it 100% true? Can you reframe it?• Change Your Action – Take one small step forward.

2. Change Your Physical State to Raise Your Emotional State

Your body affects your mood. Movement, posture, and environment all impact emotional energy.• Sit or stand tall, chest open, shoulders relaxed.• Use a supportive chair or standing desk.• Don’t sit for more than 90 minutes—take movement breaks.• Walk briskly, stretch, or bounce in place for a quick energy boost.• Breathe deeply to calm your nervous system.• Use natural light, music, and hydration to re-energize.

3. Reconnect With Your "Why" (Intrinsic and Extrinsic)

Motivation becomes stronger and more lasting when you understand both intrinsic (internal) and extrinsic (external) reasons for doing something.Ask yourself:• Why am I making the determination to be more motivated right now?• What kind of person do I want to become by following through?• What inner strengths will I grow—like confidence, focus, or discipline?• What short-term or long-term external results will this lead to?Try This:Write down 2–3 internal reasons and 2–3 external reasons you’re choosing to keep going. Read them aloud. Let that remind you of your 'why'.

4. Create an Inspiring Workspace

Your workspace is a mirror of your mindset. A cluttered or dull space can drain your energy. An inspiring space can boost it.• Decorate with things that remind you of your goals and values.• Use motivational quotes, photos, or symbols of success.• Keep your space clean and clutter-free.• Add plants, natural light, or meaningful objects.• Create a daily ritual to start your workday with focus and intention.

5. Quick Wins to Reignite Your Drive

Small accomplishments boost confidence and motivation. They give your brain a hit of success that keeps you moving.Try This:• Do one small task you can complete in under 5 minutes.• Set a 15-minute timer and work without distractions.• Tackle the easiest item on your list to build momentum.

6. Address Outside Stressors That Drain Your Motivation

Sometimes it’s not just work that drains energy—it’s the stress you carry from outside of it.Ask yourself:• Are family responsibilities weighing on me?• Are relationship or marriage issues affecting my mood?• Am I overwhelmed by finances or health concerns?Try This:• Learn stress management: deep breathing, mindfulness, journaling, or physical activity.• Reframe problems as growth challenges.• See stress as a chance to become stronger and happier over time.

7. Use Short Bursts of Physical Activity to Boost Energy

Short bursts of more exerting physical activity—like brisk walking, stretching, or doing light chores—can increase your energy during the day.Why it works:• Boosts circulation and oxygen to the brain.• Activates your nervous system and alertness.• Improves mood with dopamine and endorphin release.• Breaks sedentary cycles that create fatigue.Try This:• Brisk walking for 3–5 minutes.• A few squats or stair climbs.• Gentle yoga stretches or sun salutations.• Quick, fast-paced chores.Avoid these immediately after meals or when very tired. Use them between tasks for a refresh.

8. Apply the PERK Model from the Science of Happiness at Work (UC Berkeley)

• Engagement – Focus fully on one task at a time. Avoid multitasking. Seek flow by making tasks challenging but doable.Flow is a state of total focus and immersion in an activity. When you're in flow, you lose track of time, distractions fade, and you perform at your best. It feels deeply satisfying and meaningful. You can enter flow when the challenge of a task is matched by your skill level—it's not too easy or too hard. Try to organize your day around tasks that allow you to experience this state.

Final Thought

You don’t need to feel motivated to begin. Start with a small action. Shift your body. Speak more encouraging words to yourself. Clean your space. Movement creates momentum. And momentum creates motivation. You’ve got this.