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5 Ways to Increase Motivation (Naturally!)

Learn 5 Ways to Increase Your Motivation Today!
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motivation depressionHave you ever had those days where even making your bed feels like climbing Mount Everest? Many of us find feeling overwhelmed a more and more common state of being- with our jobs, the house, the kids, and what about all those goals you wanted to achieve, but now are on the back burner because life got in the way?

Don’t get me wrong- the productivity mindset can be a trap. We do not need, nor is it optimal, to be productive all of the time. Because of a little thing called balance there is a need for downtime and play or work time. That being said, if the downtime seems to be needed more and more and more and..

There are a couple ways to increase motivation naturally. Check it out:

  1. Achieve a small goal.

Something simple like making your bed, brushing your teeth, or putting in a load of laundry can help spark the production of dopamine- the brain chemical responsible for motivation- in your brain. Purposely putting small things on your to-do list, and then getting it done, can actually help you manage the big ones a bit easier. Plus, you know that feeling of using a permanent marker to cross something off the list? Oh, yeah!

BONUS: Still feeling overwhelmed about that big task/project/what-have-you? Set a timer and tell yourself you will just work on it for ten minutes. Once the ten minutes is up, you can choose to stop if you still want to. Chances are this will be enough time for your brain to produce some of that dopamine and the will to finish the task may show up!

2. Meditate.

Wait, am I really suggesting that you stop what you’re doing, take a pause/rest, and that will help you be more productive and get things done? Yes, I am. The benefits of meditation are numerous, but for the purposes of productivity, meditation can help with that overwhelmed feeling. To do so, take a few quiet moments, close your eyes if you feel comfortable doing so, and just begin to focus on your breath. No particular fancy way. (Yes, you are doing it right.)

After let’s say, three, five, or nine breaths, take a moment to just notice the thoughts that are floating around your brain space. When we are overwhelmed, our brains can often feel like snowglobes all shaken up. However, when we slow down and give our thoughts time to settle, we can start to sort out what thoughts really need to be there, and moreover, what thoughts we want to be there.

If the thought-thing isn’t your thing, that is a-okay! Even just the moments of breathing can help your body self regulate emotions and settle feelings of overwhelmedness. Who knows? Maybe the dopamine levels have been there all along, but just some big feelings have gotten in the way.

3. Exercise.

While exercise is often times more linked with serotonin, there are some indirect links to dopamine production from exercise as well. (For example, see #1 on this list). However, in the long term, consistent exercise can help brain functioning and emotional regulation overall, so perhaps consider making exercise a part of your routine to not only help your physical body, but your emotional self as well.

4. Check your sleep.

Have you been sleeping enough? Too much? Sleep is a delicate balance (like most other things in life!), but luckily, sleep can be adjusted quite easily.

If you find your sleep is restless or not enough, consider making it a priority to sort it out. Low amounts of sleep can reduce overall dopamine production, and increase cortisol levels (AKA the stress hormone!). More stress and less motivation? No, thanks!

5. Talk to a professional.

Increasing motivation can be a goal to talk to a therapist, nutritionist, and even your primary care doctor about. Low dopamine levels can be symptoms of other imbalances that can be resolved. Whether it be something emotional getting in the way of your productivity, a imbalance of vitamins and minerals in your body, or some other physical cause, your goals are more than worth it to set up an appointment and resolve what’s been going on. You deserve productivity and rest time- you deserve balance in your life.

BONUS: Check out Nourish Your Mind’s offerings from trained clinical therapists and integrative nutritionists to help you achieve all you can.

By: Rachel Spear, LMSW

To set up an appointment with a Nourish Your Mind Specialist call (845) 547-0479 or email [email protected]

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BIO

Cameryn (Cam) received her Master’s degree in Clinical Mental Health Counseling from Marist College. Prior to joining Nourish Your Mind, she worked in private practice, primarily serving children, teens, and their families. During this time, she developed a passion for helping clients navigate their unique challenges through the transformative power of play and expressive arts therapy. Cam believes that every individual deserves a safe, nurturing space where they can authentically express themselves. She is dedicated to empowering her clients by identifying and utilizing their inherent strengths to help them achieve their personal goals.

In her therapeutic approach, Cam integrates a holistic wellness model with strengths- and mindfulness-based methods. She employs a variety of evidence-based techniques, including DBT and Nondirective Play Therapy, and she recognizes the importance of tailoring interventions to meet the specific needs of each individual and family.

When she’s not in the office, Cam enjoys reading, traveling, weight-lifting, and immersing herself in music and films. She also values spending quality time with friends, family, and her cats.

  • Licensed Mental Health Counselor
  • Master of Arts in Mental Health Counseling, Marist College
  • Bachelor of Arts in Psychology, SUNY Geneseo
  • Member of the American Counseling Association (ACA)
  • Middletown Office
BIO

Brianna earned her Bachelor of Social Work degree from Siena College and her Master of Social Work degree from Adelphi University. Throughout her education and early career, she worked with at-risk adolescents experiencing trauma and maladaptive coping as both a clinician and crisis interventionist. She later spent several years in emergency services, specializing in trauma-informed care for adolescents and adults. Brianna has extensive experience working with individuals struggling with trauma, anxiety, depression, mood dysregulation, self-esteem, and relationship challenges.

Brianna takes a strength-based, integrative approach to therapy, empowering clients to discover their own path toward healing and self-acceptance. She believes that while we cannot change the past, we can change our relationship with it. She is passionate about helping clients develop effective coping skills, reconnect with their inner resilience, and build lives that extend beyond surviving trauma.

Brianna believes healing is not only a journey of the mind, but a whole-body experience. She is a Registered Yoga Teacher (RYT-200) and thoughtfully incorporates mind-body practices into therapy to support nervous system regulation, mindfulness, and emotional awareness. She is also certified in Accelerated Resolution Therapy (ART), an evidence-based trauma treatment that helps clients process distressing experiences, and Ketamine-Assisted Psychotherapy (KAP), offering a holistic approach for individuals seeking deeper healing from trauma, depression, anxiety, and other emotional challenges. By integrating traditional psychotherapy with somatic approaches and specialized trauma treatments, Brianna helps clients create lasting, meaningful change.

Above all, Brianna is dedicated to creating a safe, compassionate, and authentic therapeutic environment where clients feel seen, supported, and empowered to reconnect with their truest selves.

Brianna resides in Orange County with her two rescue huskies. In her free time, she enjoys hiking, spending time in nature, painting, practicing yoga, and cooking while surrounded by music, friends, and family.

  • Licensed Clinical Social Worker, State of New York
  • Master’s of Social Work, Adelphi University
  • Master’s of Social Work, Adelphi University RYT-200
  • Ketamine-Assisted Psychotherapy (KAP) Certified, Journey Clinical
  • Accelerated Resolution Therapy Trained, Rosenzweig Center for Rapid Recovery
  • Middletown Office
BIO

Ashley received her Master’s Degree in Mental Health Counseling from SUNY New Paltz. While attending her graduate program, Ashley worked as a supervisor at a Crisis Intervention Program and interned at an Adolescent Partial Hospitalization Program, gaining valuable skills in crisis management and group therapy. Before joining Nourish Counseling, she spent several years working in a long-term outpatient care clinic specializing in children, adolescents and their families. Ashley has expertise in partnering with those suffering from depression, anxiety, trauma, family conflict, and personality disorders.

Ashley believes that each client is their own expert. She provides an integrative approach that focuses on both the thoughts and behaviors her clients may be struggling with in order to help them find balance and build resiliency. She works with clients in a person-centered and skill building approach to help determine and reach their own individual goals. Following a Dialectical Behavioral and Cognitive Behavioral Therapy approach, she encourages and supports clients to reach their full potential.

Ashley lives in Middletown, NY with her husband and a very loved dog. She enjoys family time, cooking, and trying new things whenever possible.

  • American Counseling Association
  • Middletown Office
BIO

Amanda is a Certified Clinicial Trauma Professional with a deep commitment to guiding clients through their healing and discovery. She believes that you are the expert of your own life, and she is dedicated to building a safe, collaborative space where you feel both validated and motivated for change. 

Amanda specializes in treating those with Complex Trauma, Grief and Loss, Anxiety and Depression, Chronic Illness, Infertility, Infant/Pregnancy Loss, Women’s Health and Neurodivergent Disorders. She works with individuals aged 5 and up. 

Amanda’s unique, holistic approach to psychothreapy is rooted in evidence-based practices and tailored to fit your specific clinical needs. She seamlessly integrates practices like mindfulness and meditation with powerful theraputic modalities, including Accelerated Resolution Therapy (ART), Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and Internal Family Systems Therapy. 

After gaining experience in Baltimore – including intensive work in Residential Foster Care and as a Medical Social Worker – Amanda has been settled back in her home, the Hudson Valley. She enjoys cooking, reading and spending time with her husband and two young daughters. She has journeyed with cleints for nearly 5 years at Nourish and is now ready to partner with you!

  • Cornwall Office
  • Middletown Office