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Even at the best of times, it would be rare for anyone to describe a job search as “inspiring” or “fun,” all the more during the rough times we are currently facing. During the pandemic, for example, job seekers were confined to their often busy, noisy homes, facing competing demands for their time and attention from children, roommates, and pets. This made it more challenging than ever to find a quiet, focused block of time to browse the internet for jobs, network on LinkedIn, or take an online course.

But finding time is just part of the challenge—harder still is finding the motivation, focus, and self-discipline to prioritize it and get it done. The resulting guilt and sense of failure only make it even harder.

Why is Motivation Sometimes so Hard to Maintain?

Being motivated is often more easily said than done – you know you need to get something done, but it’s not happening. Somehow, you just can’t dig up that willpower to even get going on — what should be — a simple task. Many of us have this idea that we are the only ones struggling to find motivation to do seemingly easy tasks, but the truth is that everyone faces motivational challenges now and then. We just don’t talk about our struggles because we think that it’s a sign of weakness or that we are the only ones dealing with this issue.

We know that motivation is much easier to find when we enjoy a task (for example, having a meal) or when we are doing something for someone else (such as attending to a needy child). However, motivation can become difficult when we do something that’s not enjoyable, not expected by others, or not immediately rewarding.

When the goal seems difficult to achieve, it’s even harder to muster up the motivation to achieve it—think of the struggles so many people face with fitness or weight loss, for example.

Finding work can feel unattainable for job seekers- especially when times are tough. Maybe you have been looking for postings and found nothing you could apply for, or maybe you’ve sent out multiple job applications, and no one has responded. Also, constant news about layoffs and increasing unemployment makes finding a job sound nearly impossible. So, for many job searchers, as they make their way through each day, it’s challenging to find the time and motivation to look for work — and many find themselves, instead, taking of others’ needs or just sleeping in, mindlessly watching TV or just generally feeling ineffective.

Feeling like you are just not getting things done can lead to a sense of failure, regret and self-loathing, which can, in and of itself, feel paralyzing. Soon, it can feel like a rut you are stuck in, watching days go by and feeling like time is wasted.

So, What Do We Know About Motivation?

What motivates us? Human motivational drivers are as diverse as we are from each other. We are driven by obvious forces such as finances, of course, but we are also driven to feel competent and creative, have a sense of purpose, and, very importantly, feel connected to others. When choices are limited, it’s harder than ever to meet all these needs, which makes finding motivation even harder.

One interesting scientific finding is that motivation is a limited resource. We all start our day with a certain amount of willpower, which eventually gets depleted as we face our personal daily challenges. A stressful multitasking day spent attending to the needs of others doesn’t leave you with the motivational reserves to do what is needed for yourself.

We also know that motivational challenges vary between people. For some, the challenge is getting through a long to-do list, and for others, simply getting out of bed and facing the day can be hard.

Finding the Willpower to Get Things Done

Self-help experts might tell you that “it’s all in your head” and “all about attitude.” They might tell you that you must “decide to act” to overcome your resistance. The problem is that even though you might have the best intentions and a carefully laid-out plan, it can sometimes feel nearly impossible to find the willpower to get it done.

It turns out that motivation isn’t simply a switch you flip on. Getting motivated is part psychological and emotional, but it is also, in large part, physiological—and it is also impacted by your physical ability to focus and persevere. If your health is compromised because of factors such as stress, isolation, poor sleep, lack of activity, or poor nutrition, getting things done is much harder.

Sleep is an important and often neglected factor.

Many doctors report that an increasing number of their patients are experiencing sleep issues. I certainly have struggled with that myself and have heard from my job-seeking clients about getting to bed way after midnight and sleeping in until the afternoon. The fact is that poor sleep has massive impacts on our overall health, impacting our ability to manage stress, focus, and, yes, stay motivated—especially when it comes to uninspiring tasks such as job searches. If you wake up exhausted, finding the energy to do things during the day will be difficult.

One interesting simple tip is to try to get to bed before midnight. According to the experts, a couple of hours before midnight is a key phase of sleep—it’s when your body is replenished physically, mentally, and emotionally. Make sure your room is dark, quiet, and not too warm. If sleep is a challenge, it might be worth seeking medical help.

Keeping a routine.

Many job seekers tell me that no matter how long they have been out of work, they continue to struggle with establishing a routine. We usually draw our motivation from extrinsic factors, such as a boss expecting you at work or a child needing to be dropped off at school at a certain time, which forces us to get up and get moving at a certain time of day. When these extrinsic factors are no longer there, it becomes harder to get those things done reliably.

Build job search activities into your calendar rather than just hoping you’ll find the time. Maybe daily is too much—perhaps you can give yourself one hour a day, every second day of the week, to get online and start applying for jobs. Taking small steps might feel less overwhelming than taking an all-or-nothing approach to getting things done.

Treat yourself the way you treat others: show some care and compassion.

Your mental health matters as much as your physical health. Permit yourself to do things you enjoy without guilt or self-recrimination.

Everyone has different needs. Some people might need quiet time alone to replenish. If that’s true for you, give yourself a block of time to watch your favourite television show, play with your pet, read a book, go for a walk, or do something creative. If you miss social connections, make a point of calling a friend or family member regularly and having a coffee together.

Build self-care into your schedule. Permit yourself to do it so that you can enjoy engaging in self-care, rather than doing it with a feeling of guilt.

Get support.

There are many resources available in your community to help. Social media is full of opportunities and groups of wonderful people who offer community members time, resources, and all sorts of support. Sites such as MeetUp.com offer multiple local free opportunities to connect with like-minded people.

Job search is much more effective and enjoyable if you can tap into supports and resources like those offered by JVS Toronto — it might be a huge help to have support to motivate you through the process. Having an Employment Counsellor who can help you up your job search game with a cutting-edge resume, an impressive LinkedIn profile, and access to jobs could make all the difference. Simply feeling accountable to someone else for getting those things done might get your motivational juices flowing. Contact us at 416-787-1151, or read up on our employment support here.

Motivation rarely comes easily in difficult times. Try to forgive yourself for not meeting the goals you might have set yourself and take small steps to get going again. Unemployment throws everyone off their game. People might not like to admit it, but most of us don’t use our time how we think we should. That can change with just a few careful steps in the right direction.

While some people might claim to enjoy unpredictability, many (probably most) of us find it exhausting, stressful and even overwhelming. The old expression that says that “there are two certainties in life: death and taxes” leaves out the most frequent, unpredictable and arguably most stress-inducing inevitability in life: change. As with death and taxes, the challenge isn’t so much that we will have to face inevitable transitions in our lives, as much as how we deal with them.

Change is a consistent challenge throughout our working lives, whether we are dealing with job loss, making career decisions, looking for work, starting a new job or career, or just dealing with changes in the workplace (a new boss, different duties or a new software program to master). Mostly, when changes happen, most of us somehow find strength and keep going, facing and handling the new challenges. But every now and then, the stress overwhelms and we begin to doubt our ability to face life’s demands and move forward effectively.

The world of work has become an increasingly stressful place, with an increasing number of people working in less secure positions, often for lower pay. Many people are handling multiple responsibilities on the job and are often expected to work long hours, for which they are not always properly paid or recognized. Job search also seems more challenging, with candidates competing with a large number of talented potential hires. Of course, having 24/7 access to news and opinions in social and other media, many of which seem to thrive on drama and gloom, does not help stress either. It is hard to keep a sense of perspective when you are surrounded by negative reports on the economy and job market, inevitably making you feel that you are not competitive enough: too old, too young, insufficiently skilled or experienced, having too much experience, facing discrimination for your ethnicity, race, gender, abilities, country of origin, language, and so many other factors.

Over my 25 years of counselling and coaching people as they face job and career changes, I have discovered that there isn’t one way that works for everyone to handle such stress. If you have ever sought support online, from friends or even professionals, you might have found that even though people have lots of advice, there often isn’t much that applies to you specifically. You might have even started to wonder whether there is something terribly wrong with you, since everyone else seems to be coping better than you. Judging from others’ Facebook updates and what you observe, most people you know seem might seem happier, more confident and satisfied with their lives. The thing is that appearances often hide the truth: no one is coping quite as well as it seems on the surface — everyone has their moments of weakness, terror and doubt, often much more commonly than it appears.

The question, then, is what might work to help you move forward past the stress that comes with life’s changes. Here are some of the more successful techniques that my clients have tried:

Get support.

Reach out for supports from others, whether they are friends or family. Don’t be shy about asking for help from those around you who are willing and able to provide an ear, some support, guidance or even more. Call people up and invite them out for a cup of coffee. Sometimes just the act of sharing your concerns and saying them out loud will give you a new perspective or motivate you to move forward. By reaching out to others, you may be gifting someone with an opportunity to take on a helpful role that they always wanted.

Get advice and help from professionals.

Remember that organisations such as JVS Toronto exist to provide services and expertise that might help you achieve your career or work goals. There are also many online resources that might help you tweak a resume or find a new way of looking for work (subscribe to the JVS Blog for a guide with resume writing and other tips). If stress is beginning to overwhelm you and is affecting your ability to function day-to-day, go see your Doctor — they might have some resources that could help, and could refer you as needed. Some physicians even offer psychotherapy as part of their publicly funded services (such as OHIP in Ontario).

Change things up.

Mark Twain was right when he said that “If you do what you’ve always done, you’ll get what you always got.” Perhaps you need a new routine or a different way of meeting your goals. If job search is your challenge, try volunteering, taking a course to update your skills, or seeking out new strategies to find work. If you’ve been staying home a lot, make an effort to get out – join an interest group, or if you’re not spending enough time focusing on job search, set aside a few times a week to go the library or local resource centre to do some focused work without the distractions of home.

Take care of your physical health.

Consider taking up some simple activities, such as a brisk walk around your neighbourhood with a friend, swimming or joining a class in the local community centre. The benefits of exercise go well beyond simple physical fitness – there is evidence that exercise is an effective way to handle stress or depression, with Harvard Medical School’s Dr. Michael Craig Miller recommending that it’s helpful to even “start with five minutes a day of walking or any activity you enjoy. Soon, five minutes of activity will become 10, and 10 will become 15.”

Give yourself a break.

Your mental health also requires attention; borrow a good book from the library, watch a favourite movie or just allow yourself some “me” time. Don’t do it guiltily, otherwise you won’t reap the relaxation benefits. Think of self-care as part of what you have to do to be able to move forward in your life. Make sure to get enough sleep, which is key for focus and stress management.

As Jon Kabat-Zinn, author of Wherever You Go, There You Are (which is a very good source of advice on handling stress – look for it at your local library) makes an important point: “There are always waves on the water. Sometimes they are big, sometimes they are small, and sometimes they are almost imperceptible. The water’s waves are churned up by the winds, which come and go and vary in direction and intensity, just as do the winds of stress and change in our lives, which stir up the waves in our minds. (…) You can’t stop the waves, but you can learn to surf.”
Simply put: change happens and you can’t always control that; but you can influence how you respond to it.

Staying Motivated During Difficult Times

Dealing with change and stress in an uncertain world