MOTIVATION TRICKS:

 Pretend – act as if you feel motivated; pretend you’ve already started

“ok what’s next step.”
 One at a time – let one task be your only thought on your to do list;
forget the rest
 Go for a walk in nature or around block before starting your one task
 Self compassion- say to yourself it’s okay to do this SLOWLY; let doing
the task become a kind of mindfulness,
 Mindfulness when doing tasks: where you focus and think about the task
with clear and short thoughts and try to empty your mind of everything
else. For example, watering the garden becomes a time to look at the
water soaking in, see the trees and birds and insects. Watch the clouds
move across the sky and think “this is the first time I’ve seen this cloud.”
See with an empty observant mind, rather than analyse what you’re
seeing.

MINDFULNESS
Mindfulness in between tasks; mindfulness throughout the day.
Find something that interests you to be your mindfulness. For example, some
people it can be very slowly memorizing a poem, so they can recite it aloud.
Let one poem take months if it needs to.

Mindfulness task suggestions:

 Slow walking: walk at a slow pace; count how many different birds you
can hear; watch how the trees move in the wind how different trees
move; feel the wind on your skin; feel your feet touching the ground;
observe rather than thinking analytically is the trick;
 Breathing: feel how your breathing, and one simple thought, “energy in
& tension out.”
 Mindful eating: taste the food, chew slowly, focus on the flavour, the
texture

 Mindful gardening: Gardening is a great way to practice mindfulness and

connect with nature at the same time. Set yourself up with a simple task,
 like planting some seeds or watering some flowers. As you do so, place
your hand in the soil and feel its texture. Is it rough or fine? Is it damp or
dry? Is it warm or cool? Allow yourself to enjoy the process as if you
were playing. Notice the weather — not through your mind, but through
your sensations. Do you have goosebumps from a chill in the air, or is
there sweat on your brow from the hot sun? Notice any other forms of
life around you

FINAL HINT:
MINDFULNESS is not about being good at being able to focus on one thing.
Mindfulness is the exercise of trying to empty your mind and focus on being
totally present and aware of the task. It is the trying (giving it a go) that does
the healing. Somedays it will be easier to practice mindfulness; other days it
will seem you can’t focus at all- at least that allows you to be aware of how
your mind is on a particular day. Then you can say “Okay, my mind seems to be
busier today. I’m going to understand if I drift of focus, that’s okay.” It’s the
trying to be mindful that is still healing me.
Doing mindfulness, in short regular bursts, or longer ones, it decreases
hypervigilance, and slows our minds a bit too.

Gratitude list.
Creating a gratitude list may help improve well-being and promote positivity by
helping you focus on the things that you're grateful for. Just one or two things;
when you wake up and have your cuppa, just think of two things to be grateful
for; can be same ones each day, or change as you feel new things emerging.
There’s something magical about starting the day with just two gratitude
thoughts.