Wondering How To Get Out Of A Slump? Here's What The Research Says
If you’ve found yourself in a “slump,” you might be noticing how your lack of motivation is affecting you. When motivation wanes and you find yourself in a “slump,” it’s common to succumb to procrastination, idleness, goal abandonment, and other self-defeating behaviors.
Researchers have long been interested in human motivation, including why we sometimes behave in ways that don’t align with our values, goals, and desires.
Here, we’ll take a theoretical approach to understanding the slump, and offer some evidence-based strategies for reclaiming motivation and cultivating discipline in its absence.
What is a slump?
A “slump” typically refers to a period of decreased motivation, productivity, or achievement. This can affect your professional and personal life, as well as physical and mental health.
A person experiencing a slump may feel apathetic and disinterested in their daily activities, even if they still retain the desire to succeed at their original goal. For example, someone experiencing a slump related to their physical fitness may still want to improve their body composition but feel unmotivated to exercise or maintain good eating habits.
How long do slumps usually last?
Slumps tend to be temporary. Many people find that their motivation or energy levels return to normal after a few weeks or months; however, it may also be possible to get out of a slump more quickly by reworking one’s goals, systems, habits, or mindset.
Slumps that last longer or don’t respond well to self-help can be an indicator of a mental health issue, in which case it may be necessary to seek professional help.
Understanding motivation
To understand slumps, it may help to examine motivation. Psychologists, philosophers, and behavioral economists have developed valuable insights into the driving forces behind behavior, and understanding some of their theories can give you insights into the factors affecting your inner drive.
Motivation can be separated into Before we dive into the theoretical side of motivation, however, it’s helpful to understand the two main types: intrinsic and extrinsic.
- Intrinsic motivation refers to motivation that that which stems from activities that we find inherently interesting or enjoyable. If you enjoy cooking, for instance, you may not struggle as much with motivation to prepare meals at home. Ideally, you can avoid slumps by finding ways to develop intrinsic motivation for activities you may not otherwise enjoy; for example, you could find a way to exercise that you love, or listen to podcasts while cooking.
- Extrinsic motivation is driven by external rewards or pressures. Generally speaking, we tend to struggle most with extrinsic motivation—it can be hard to find the willpower to do things we don’t find enjoyable, even when we know it’s for our own benefit.
Why slumps happen: Understanding theories of motivation
Burnout, stress, or a perceived lack of progress are commonly cited reasons for falling into a slump, as well as external factors like a recent illness, personal loss, or a change in life circumstances. Sometimes, a slump may be related to an underlying mental health condition like depression.
While such circumstances may trigger a slump, you might also benefit from examining yours at the psychological level. If you’re feeling stuck, consider some of the following perspectives:
- Maslow’s Hierarchy of Needs: According to Maslow, we tend to be motivated to do things that help us meet our needs in some way. When motivation wanes, it can help to consider how a task or activity might benefit you in the long run.
- Self-determination theory: This theory posits that to understand motivation, we need to consider our psychological needs for feeling competent, autonomous, and connected to others. If you’re in a slump, ask yourself whether a particular task may be out of alignment with these needs.
- Self-efficacy theory: This perspective centers around our beliefs about our ability to succeed. Feeling ineffective or discouraged can contribute to a slump, while developing your sense of self and your confidence might help you overcome it.
- Goal-setting Theory: According to this theory, specific and challenging goals, along with appropriate feedback, can be a source of motivation. A more methodical approach to goal setting can often help restore motivation.
- Expectancy theory: This theory focuses on expectations about how our efforts will be rewarded. Consider the degree to which you believe your efforts will pay off, and how reframing your thoughts or reassessing your goals may be helpful.
- Flow theory: Flow theory argues that intrinsic motivation is the optimal driver of behavior, and that it’s possible to trigger a “flow” state wherein you feel you’re effectively working towards your goals. To do so, try to set goals that are intrinsically motivating and match your skill level.
- Achievement Motivation Theory: Atkinson’s theory posits that our desire for success and fear of failure are our primary motivators. Slumps can often be rooted in a fear of failure, in which case it can help to understand and address those anxieties.
Evidence-based strategies for overcoming a slump
Looking to get out of a slump? These tips are backed by science and designed to help you reignite your motivation.
1. Set small, achievable goals
According to the goal gradient hypothesis, our motivation to reach a goal increases progressively as we approach the goal. If you’re feeling discouraged and unmotivated, consider breaking your goals up into smaller, more achievable stepsones—more opportunities for success can help you feel the gratification of achievement more often.
2. Activate your brain’s reward system
Often, slumps can be avoided or overcome by activating the brain’s reward system. Hyperbolic discounting is a psychological concept that describes our tendency to prefer smaller, immediate rewards over larger, delayed ones; so if the “big reward” of completing your goal feels too abstract or distant, consider implementing some more immediate and tangible rewards.
For example, you could plan a celebration once you’ve finished a big project or assignment or set up a series of small rewards for completing each step in the process.
3. Recognize the limits of willpower
Motivation levels tend to ebb and flow, and although it can be a challenge to push through when you’re feeling unmotivated, there may be times when it’s necessary to rely on discipline and determination rather than motivation or willpower. It may be worth learning some mindfulness techniques to help you acknowledge, accept, and let go of the discomfort you’re feeling.
4. Use self-deception to your advantage
If you’re struggling to get started on something, consider tricking yourself using the five-minute rule: commit only to five minutes. Often, once you begin, the momentum builds, and you'll find yourself continuing past the initial time commitment. This can be an effective way to work through the procrastination that often accompanies slumps.
5. Find a buddy
The Kohler effect states that working alongside others can enhance individual performance. To get past a slump, you might look for opportunities to collaborate with someone who shares similar goals. This could mean setting up a study group, establishing an accountability partnership with a friend, or attending a group fitness class.
6. Check in with your values
According to expectancy theory (discussed above), our values play a critical role in motivation. In fact, psychologists have created a psychometric tool called the Values-based Indicator of Motivation (VBIM) to help individuals assess their core values and motivations. If you’re feeling a disconnect between what you value and what you’re working towards, it may be worth reflecting on why you’re pursuing your goals.
7. Build brain-healthy habits
For many of us, the mind can feel separate to our physical being. The brain is an organ, however, and it is well-established within the medical literature that good physical health is vital to optimal mental health and cognition.
If your self-care habits have deteriorated during your slump, it might help to start by addressing them. You might find that your energy levels and mental clarity improve if you prioritize sleep, exercise, and healthy eating.
8. Learn to enjoy the process
Gratitude, mindfulness, and positivity can go a long way in helping us recognize the intrinsic value in our endeavors, and sometimes, finding motivation can be a matter of learning to appreciate the process.
Addressing your inner dialogue might be one way to overcome a slump and develop an adaptive, self-motivating mindset. One commonly used strategy in Cognitive-Behavioral Therapy (CBT) is called the “changing channels” technique: try to notice negative self-talk and replace it with empowering, helpful thoughts.
You could also find ways to make activities you don’t care for more interesting. For example, someone who struggles with home cooking could explore interesting recipes, cook with a loved one, or listen to a podcast while they work.
Therapy building motivation and resilience
Getting out of a slump can be tough, particularly if there are external pressures getting in the way. For many, making an appointment with a therapist or counselor is a good first step.
A mental health professional can help you identify what might be influencing your motivation and energy levels and can offer helpful tools and strategies for goal setting, building resilience, and developing your sense of self.
For example, therapies like Behavioral Activation and CBT are known to be effective efficacious in addressing patterns of thought and behavior that contribute to slumps, and are designed to help you regain a sense of control and accomplishment.
Online therapy platforms like BetterHelp offer a flexible, convenient way to attend these types of therapy, and offer integrated tools for scheduling and attending sessions, completing therapy homework, messaging your therapist, and attending group sessions and webinars. Online therapy has been found to be comparable to traditional therapy in terms of effectiveness and tends to be more affordable.
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