This dip is something everyone faces when changing habits: We lose motivation, we get discouraged, we encounter difficulty, we lose focus because other things get in the way, or we get sidetracked by life.
The dip is completely normal and even predictable when you’re changing an old habit or forming a new one. In fact, anytime you take on a project or goal, you will face this kind of dip.
That’s the bad news—you’ll always hit a dip in motivation, focus, and energy.
- The dip is temporary if you keep going through it; and
- The dip is an incredible place of learning
It’s the place where we grow and get better at facing difficulty.
When things are going well, everything seems easy, and you just have to keep doing the same thing. There isn’t a lot of learning there.
Learning From the Dip
The habit dip (and all other dips of motivation and focus) can teach you to face difficulty instead of avoiding it, or encourage yourself when you feel discouraged. It can teach you to let go of the ideal you have that’s making you feel discouraged and be more realistic and forgiving in your appraisals. It can teach you to deal with your difficult emotions of frustration, including discouragement and fear. Facing these instead of running toward distraction is an invaluable lesson.The habit dip can teach you to nourish yourself when you’re feeling depleted and give yourself compassion when you feel you’ve made a mistake.
The habit dip can teach you to not run for your usual methods of control, avoidance, or quitting when things are hard. You can use these opportunities to practice letting go of your usual focus on your self-concern.
The Dip Is Temporary—if You Keep Going
Habit and motivation dips are always temporary. Everyone who has run a marathon or ultramarathon knows what it’s like to want to quit, to get bored with training, to feel discouraged when things are hard. And so many of us who’ve faced that have finished the marathon.We’ve all given up when things are discouraging. We’ve all avoided even thinking about getting back on track when we’ve been thrown off the track. We’ve all messed up on projects and goals and habits. We’re human.
But if we get back on track, if we encourage ourselves when things are dark, if we find compassion for ourselves when we’re not living up to our made-up ideals, there’s more growth available down the road.
How to Practice With It
So if you’re ready to learn while you’re in the dip, then there are ways to practice and gain from this difficult area:- Come in with a learning mindset, one that is focused on growing instead of judging yourself.
- Let go of your ideals, and bring curiosity instead. What can you find out about this?
- Learn to face difficult feelings in this area. Bring mindfulness to them, feel the bodily sensation of them. They’re not a big deal, just emotions.
- Notice how you’re discouraging yourself. Don’t beat yourself up for discouraging yourself. But notice what you do.
- Find ways to encourage yourself instead. Find ways to give yourself compassion. These are incredible skills to practice.
- Find something new to learn every time you bring your awareness to the dip. What else can you find out? And what else?
If you can bring this mindset, so much is there for you. Be grateful when you find it.
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