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Community and mental health services for Southampton, Portsmouth and parts of Hampshire and the Isle of Wight.


How to keep yourself motivated when staying home

Want to get back on track with reaching your goals?

Motivation is something we all struggle with at times and adapting to the new norm can make things seem even more overwhelming. That’s why we've created six simple things you can do to help give your motivation levels a boost! Whether you’re struggling to work from home, or you’ve got a little side-tracked on the journey towards your latest fitness goal, we've got you covered.

1. Set the tone

The first step to manifesting a positive day is focusing on your intentions. Setting daily intentions gives you the opportunity to explore what you want your day to look like before it truly starts. By taking 5 - 10 minutes out of your morning, you are allowing yourself to take control and re-direct your thoughts into actionable tasks that lead you towards your goals.

You can do this whilst enjoying a warm cup of tea, on your morning walk, or at the end of your meditation. Whichever feels right for you.

Simply close your eyes, take a few deep breaths and ask yourself; what are the most important things in your life? what would you like to achieve or see more of today? And how do you envision your day going?

Once you’ve found and reflected on your intentions, write them down and put them somewhere you will consistently see throughout the day.

We’ve even created a printable template for you. Click here to download.

2. Fuel your body

Start the day right by fuelling your body with foods that give you energy and make you feel good. Why not try a delicious smoothie bowl, or if you’d prefer something a little less cold, fill your plate with poached eggs and a side of flavoursome breakfast potatoes! Remember, it doesn’t have to be plain, get creative by adding your favourite herbs and spices to the mix. It’s all about finding a healthy, balanced diet that works for you.

P.S. don’t forget to hydrate! Download our weekly drinking chart to help you keep on track.

3. ‘Why?’

If you are struggling to stay motivated throughout the day, remind yourself why you are doing that particular task or project. Is it important? Does it align with your intentions and values? If you can’t think of the ‘why’ then consider if you should be doing it. 

If your answer is No but it’s something you must do, try setting a timer and challenge yourself to complete it as quickly as possible. You’d be surprised how quickly you can do something when you’re not thinking about how to start it.

4. Move your body

Exercise releases endorphins that can help to reduce stress, boost self-esteem and make you feel more energised. Make sure you are taking regular breaks to move your body. It could be as simple as doing 20 star jumps every time you get up or doing a 10-minute yoga routine!

Here are a few resources to help if you get stuck:

10-minute workouts by One You
The Body Coach TV
Yoga with Adrienne

5. Unlock your creativity

Being creative is perfect for giving your day a positive boost.  

By exploring your creative mind, you are giving yourself permission to find inspiration in the smallest of things. It presents you with an opportunity to express yourself, build connections and project your appreciation for all the little things you’ve noticed throughout the day.

Journaling, gardening and painting are just some of the many ways you can express your creativity. For some ideas on what you can do at home, click here. 

Up for a challenge? Set yourself a challenge to spend 15 – 30 minutes expressing your creativity every day. Let us know what you come up with by sharing it on social media and tagging us in your post!

Twitter - @SolentNHSTrust
Facebook - @solentnhstrustnews
Instagram - @solentnhs_trust

6. Routine. Routine. Routine.

Now, we’ve spoken about what you can do to boost your motivation, let’s talk about how you can implement that into your day-to-day life.

Like we said at the start, motivation can be tough at times. We all have days where we don’t feel like doing much or we've got so much on that we don't feel we are achieving anything, and that’s okay. Giving ourselves a little push, even when we don't feel it, is just as important as learning to let ourselves rest. By encouraging yourself to get up and do something, you are prepping your mind to feel better and more motivated in the long run. It’s all about listening to what your mind and body needs.

Try creating a balanced routine that makes you excited to wake up in the mornings. For coffee lovers, this could be setting out your favourite mug ready for the morning or picking up a motivational book if you love to read. Whatever you choose, make sure it’s right for you.

Routines and habits are powerful things and before you know it they become second nature to us. All you need to do is take the first step.

With that said, we are here to support you. If you would like someone to talk to or extra support with your mental health, you can always get in contact with us. We have a range of mental health services available to you, as well as a list of online and telephone support you can access.

In the coming weeks, our Talking Change team will also be launching online workshops on a variety of topics like sleep, anxiety, mindfulness and more. Keep an eye on our social media channels for more information.

Patient Advice and Liaison Service (PALS)

Please visit our services page for specific services and contact details. Alternatively, contact our Patient Advice and Liaison Service by emailing or calling the number below. You can also give us feedback, make a complaint or share a compliment.

0800 013 2319

*Lines are open Monday to Friday 10am – 4pm.

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The Act sets out exemptions to that right and places certain obligations on public authorities.


Phone: 0300 123 3919

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Our administrative and managerial centre is based in Southampton.

While our services can be found around various NHS locations in Southampton and Portsmouth (and surrounding districts), our administrative and managerial centre is based in Southampton at:

Highpoint Venue
Bursledon Road
SO19 8BR

If you require a printable version of how to find us including bus times, car access and bike info please download our leaflet. (Copyright of Highpoint Venue).

Central office phone: 0300 123 3390

*Lines open Monday to Friday 9am to 5pm.

If you are a journalist with a media enquiry, please contact the Communications Team at:

0300 123 4156 or 02381 031076

The Communications Office is open Monday to Friday 9am to 5pm.