{"id":1678,"date":"2025-07-10T07:00:00","date_gmt":"2025-07-10T07:00:00","guid":{"rendered":"https:\/\/justthrivinginlife.com\/?p=1678"},"modified":"2025-07-23T21:58:44","modified_gmt":"2025-07-23T21:58:44","slug":"how-to-rebuild-your-motivation","status":"publish","type":"post","link":"https:\/\/justthrivinginlife.com\/es\/how-to-rebuild-your-motivation\/","title":{"rendered":"C\u00f3mo recuperar la motivaci\u00f3n"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><em>\u00bfLa buena noticia? La motivaci\u00f3n no es algo que se espera. Es algo que se puede reconstruir.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As\u00ed es como:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1\ufe0f\u20e3 Empieza poco a poco<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los grandes cambios pueden parecer imposibles. C\u00e9ntrate en objetivos peque\u00f1os y alcanzables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 Ejemplo: \u201cHoy escribir\u00e9 una frase\u201d en lugar de \u201cTerminar\u00e9 el art\u00edculo completo\u201d.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Normalmente les digo a mis pacientes que dividan las tareas en pasos m\u00e1s peque\u00f1os. Cuando mis hijos eran peque\u00f1os y les dec\u00eda que limpiaran su habitaci\u00f3n, terminaban jugando en lugar de limpiar. Discut\u00edamos y llor\u00e1bamos por eso. As\u00ed que lo que hac\u00eda era sentarme en su cama, observar a su alrededor y luego dividir la tarea para ellos. &quot;Empieza solo con los Legos&quot;, una vez que terminaban, les dec\u00eda &quot;ahora pon toda la ropa en el cesto&quot; y segu\u00eda as\u00ed. No hac\u00eda las tareas por ellos porque quer\u00eda que aprendieran, pero los guiaba y les ayudaba a aprender la t\u00e9cnica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a class=\"thirstylink\" title=\"Planificador diario\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/day-planner\/\" data-shortcode=\"true\">Este sencillo planificador divide los objetivos en pasos diarios para que nunca te sientas abrumado.<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">2\ufe0f\u20e3 Crea una rutina<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La motivaci\u00f3n ama la estructura. Haz que los h\u00e1bitos sean autom\u00e1ticos para que no tengas que... <em>sentir<\/em> motivado cada d\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 Ejemplo: Misma hora para despertarse, descansos programados, hora de acostarse constante.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Entre semana, cuando llego a casa del trabajo, lo que m\u00e1s me apetece es sentarme a navegar por las redes sociales. Sin embargo, si lo hago, nunca podr\u00e9 hacer las dem\u00e1s tareas porque, seamos sinceros, con las redes sociales solemos perder la noci\u00f3n del tiempo. Nos decimos a nosotros mismos: &quot;He tenido un d\u00eda largo, me merezco un descanso&quot;, y s\u00ed, te lo mereces, pero a\u00fan no. As\u00ed que lo primero que hago es cambiarme de ropa y ponerme la ropa de deporte. Esto me ayuda a mentalizarme para entrenar m\u00e1s tarde. Despu\u00e9s, preparo la cena. Mientras cocino, limpio la cocina para no tener que hacerlo despu\u00e9s. Si tengo m\u00e1s tiempo, limpio tambi\u00e9n otras zonas. Una vez terminada la cena, empiezo mi entrenamiento. Algunos d\u00edas dura 30 minutos, otros una hora. En cualquier caso, hago algo. Me ducho justo despu\u00e9s y luego ceno. Este es mi momento. Reviso las redes sociales o el correo electr\u00f3nico, etc. Despu\u00e9s de cenar, trabajo en mi blog y a las 9 de la noche me relajo. Mi tiempo de devoci\u00f3n es por la noche porque no tengo nada m\u00e1s que hacer, as\u00ed que no hay distracciones. Luego, tiempo para ver la tele o leer. Si sigo esta rutina, consigo hacer todo lo que necesito.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"ick: Isome people use this habit tracker to stay accountable.\">Algunas personas utilizan este rastreador de h\u00e1bitos para mantenerse responsables.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3\ufe0f<\/strong><strong>\u20e3 Cuida tu cuerpo<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tu salud f\u00edsica influye en tu estado de \u00e1nimo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 Prioriza el sue\u00f1o.<br>\u2705 Come comidas equilibradas.<br>\u2705 Mueve tu cuerpo; incluso una caminata ayuda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Con una rutina puedes cuidar tu cuerpo a diario. Soy la primera en admitir que no siempre estoy motivada ni tengo energ\u00eda para hacer ejercicio todos los d\u00edas. Me pongo muchas excusas para no hacerlo. Aun as\u00ed, lo hago para recuperar la motivaci\u00f3n porque s\u00e9 que tengo metas. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Yo<a class=\"thirstylink\" title=\"Yoga para el autocuidado\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/yoga-for-self-care\/\" data-shortcode=\"true\">ga para estiramientos suaves.<\/a><\/li>\n\n\n\n<li class=\"\"><a class=\"thirstylink\" title=\"Bandas de resistencia para hacer ejercicio\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/resistance-bands\/\" data-shortcode=\"true\">Bandas de resistencia para entrenamientos f\u00e1ciles en casa.<\/a><\/li>\n\n\n\n<li class=\"\">La<a class=\"thirstylink\" title=\"Crema de magnesio con lavanda\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/lavender-magnesium-cream\/\" data-shortcode=\"true\">vendedor de loci\u00f3n para dormir<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4\ufe0f<\/strong><strong>\u20e3 Busca inspiraci\u00f3n<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cuando te sientas sin inspiraci\u00f3n, alimenta tu mente con nuevas ideas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 Lee un libro, escucha un podcast, habla con un amigo que te anime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">H\u00e1bitos at\u00f3micos de James Clear: ideal para peque\u00f1os cambios sostenibles.<\/li>\n\n\n\n<li class=\"\">La ligera ventaja: perfecta para mantener la constancia incluso cuando el progreso parece lento.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Me encanta leer por placer. Leo novelas, ficci\u00f3n hist\u00f3rica y tambi\u00e9n ensayos. Hace poco, una novela hist\u00f3rica me inspir\u00f3 a seguir adelante y retomar el rumbo. Me record\u00f3 por qu\u00e9 hago lo que hago y por qu\u00e9 me he fijado ciertas metas. Nunca se sabe d\u00f3nde se puede encontrar la inspiraci\u00f3n.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5\ufe0f<\/strong><strong>\u20e3 Practica la autocompasi\u00f3n<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No eres una m\u00e1quina. Est\u00e1 bien descansar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 H\u00e1blate con amabilidad.<br>\u2705 Reconocer que el progreso no es lineal.<br>\u2705 Date permiso para volver a empezar tantas veces como necesites.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A veces me permito un d\u00eda para no hacer absolutamente nada. No tengo nada planeado, ni tareas, ni salidas, nada. He tenido que aceptar la culpa de esos d\u00edas improductivos. He aprendido a replantearme esa idea. Si Dios descans\u00f3, y Jes\u00fas descans\u00f3, \u00bfpor qu\u00e9 pienso que yo no tengo que hacerlo? As\u00ed que s\u00ed, los d\u00edas de descanso tambi\u00e9n son importantes y tienen su prop\u00f3sito.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2728 <a class=\"thirstylink\" title=\"Diario de gratitud\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/gratitude-journal\/\" data-shortcode=\"true\"> Un diario de gratitud como este puede cambiar tu mentalidad, pasando de la derrota a la esperanza, incluso en los d\u00edas dif\u00edciles.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mis herramientas favoritas para aumentar la motivaci\u00f3n<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si quieres prepararte para el \u00e9xito, estos son mis recursos de referencia:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 <strong>Diarios y agendas<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><a class=\"thirstylink\" title=\"Diario de atenci\u00f3n plena\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/mindfulness-journal\/\" data-shortcode=\"true\">Diario guiado<\/a><\/li>\n\n\n\n<li class=\"\">Planificador diario<\/li>\n\n\n\n<li class=\"\">Rastreador de h\u00e1bitos<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 <strong>Libros<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">A<a class=\"thirstylink\" title=\"H\u00e1bito at\u00f3mico\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/atomic-habit\/\" data-shortcode=\"true\">H\u00e1bitos t\u00f3picos<\/a><\/li>\n\n\n\n<li class=\"\"><a class=\"thirstylink\" title=\"El ligero borde\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/the-slight-edge\/\" data-shortcode=\"true\">El ligero borde<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 <strong>Atenci\u00f3n plena y bienestar<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><a class=\"thirstylink\" title=\"Atenci\u00f3n plena gratuita\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/free-mindfulness\/\" data-shortcode=\"true\">Consciencia<\/a> aplicaci\u00f3n<\/li>\n\n\n\n<li class=\"\">Espacio mental<\/li>\n\n\n\n<li class=\"\"><a class=\"thirstylink\" title=\"Crema de magnesio con lavanda\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/lavender-magnesium-cream\/\" data-shortcode=\"true\">loci\u00f3n de lavanda<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705 <strong>Ejercicio en casa<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><a class=\"thirstylink\" title=\"Yoga para el autocuidado\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/yoga-for-self-care\/\" data-shortcode=\"true\">Esterilla de yoga<\/a><\/li>\n\n\n\n<li class=\"\"><a class=\"thirstylink\" title=\"Bandas de resistencia para hacer ejercicio\" href=\"https:\/\/justthrivinginlife.com\/es\/recommends\/resistance-bands\/\" data-shortcode=\"true\">Bandas de resistencia<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Estas herramientas no son soluciones milagrosas, pero realmente te ayudan a cuidarte, incluso cuando la motivaci\u00f3n parece estar fuera de tu alcance.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reflexiones finales<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Perder la motivaci\u00f3n es normal. No significa que est\u00e9s fracasando, significa que eres humano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En lugar de castigarte a ti mismo, intenta empezar poco a poco, crear rutinas, cuidar tu cuerpo, buscar inspiraci\u00f3n y practicar la autocompasi\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Y si necesitas un poco de ayuda en el camino, considera probar algunas de las herramientas que compart\u00ed anteriormente. Incluso un peque\u00f1o cambio puede ayudarte a sentirte esperanzado y con energ\u00edas renovadas. Recuperar tu motivaci\u00f3n es posible. \u00a1Empecemos!. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfCu\u00e1l de estos consejos o herramientas te resulta m\u00e1s \u00fatil? \u00a1Cu\u00e9ntame en los comentarios! Me encantar\u00eda saber tu opini\u00f3n.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Aviso: Algunos de los enlaces de esta publicaci\u00f3n son enlaces de afiliados. Esto significa que si haces clic y realizas una compra, puedo recibir una peque\u00f1a comisi\u00f3n sin ning\u00fan costo adicional para ti. \u00a1Gracias por apoyar mi trabajo y ayudarme a mantener este blog!<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Leer m\u00e1s:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Verywell Mind: C\u00f3mo motivarse<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-balanced-mind wp-block-embed-balanced-mind\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"798f5npqsH\"><a href=\"https:\/\/justthrivinginlife.com\/es\/what-happens-when-we-lose-motivation-and-how-to-find-it-again\/\">\u00bfQu\u00e9 ocurre cuando perdemos la motivaci\u00f3n y c\u00f3mo recuperarla?<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"\u201c\u00bfQu\u00e9 sucede cuando perdemos la motivaci\u00f3n y c\u00f3mo recuperarla?\u201d \u2014 Mente Equilibrada\" src=\"https:\/\/justthrivinginlife.com\/what-happens-when-we-lose-motivation-and-how-to-find-it-again\/embed\/#?secret=RbfgpNzxgD#?secret=798f5npqsH\" data-secret=\"798f5npqsH\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>","protected":false},"excerpt":{"rendered":"<p>The good news? Motivation isn\u2019t something you wait for. It\u2019s something you can rebuild. Here\u2019s how: 1\ufe0f\u20e3 Start Small Big [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1672,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[36,22,49],"tags":[138,26,122],"class_list":["post-1678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-motivational","category-self-care","tag-balanced-life","tag-mental-health","tag-motivation"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"The good news? Motivation isn\u2019t something you wait for. It\u2019s something you can rebuild. Here\u2019s how: 1\ufe0f\u20e3 Start Small Big changes can feel impossible. Focus on tiny, manageable goals. \u2705 Example: \u201cToday I\u2019ll write one sentence\u201d instead of \u201cI\u2019ll finish the whole article.\u201d I usually tell my patient to break down the tasks at hand Losing motivation is normalbut staying stuck isn\u2019t. 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Focus on tiny, manageable goals. \u2705 Example: \u201cToday I\u2019ll write one sentence\u201d instead of \u201cI\u2019ll finish the whole article.\u201d I usually tell my patient to break down the tasks at hand Losing motivation is normalbut staying stuck isn\u2019t. 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Motivation isn\u2019t something you wait for. It\u2019s something you can rebuild. Here\u2019s how: 1\ufe0f\u20e3 Start Small Big changes can feel impossible. Focus on tiny, manageable goals. \u2705 Example: \u201cToday I\u2019ll write one sentence\u201d instead of \u201cI\u2019ll finish the whole article.\u201d I usually tell my patient to break down the tasks at hand Losing motivation is normalbut staying stuck isn\u2019t. 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