The question I am always asked by the unmotivated is “how do others become motivated?” Motivation is created by both internal and external stimulus.
When motivated your energy levels increase, your interest in the task amplifies and your commitment to work towards your goals peaks. So, how can two people doing the same task have different motivational levels?
The reward for finishing a task is highly motivational, but this alone is not enough, as many people set goals with the reward in mind but never take action. The secret to motivation is knowing how to overcome personal procrastination to proactively take positive action.
Here are the 3 Mind Hacks To Boost Your Motivation:
Mind Hack #1: Trick the mind
The brain is a complex muscle that solves complex mathematical problems, creates innovative ideas that have put humans on the moon, invented the internet which changed the way we live and the mind gave us the intelligence to cure serious diseases saving countless lives. But the mind can be tricked
Read this statement out loud; “I Love London In The The Summer Time”
Did you notice the double use of word “the?” Most who read this didn’t. This same psychology can be used to trick the mind into Motivation:
- Think of a task that you need to complete but procrastination has stopped you in your tracks
- When thinking about this goal, do you imagine how hard this task is, the amount of steps you have to take, and do you second guess how you will fail?
With a focus on the problems and pain of the goal, your mind magically deletes the positives, the potential fun and your optimistic outcome:
- Picture again, the negative images that stop you from taking action
- Push this image away from your mind’s eye so you can imagine seeing it in front of you
- Turn the image into a black and white picture (if your image plays like a movie pause the movie)
- Move the black and white further and future away from you so it becomes smaller and smaller, until it becomes a dot on the horizon
- Replace this image by imagining a large, coloured film. This film is you at your best, enjoying each step towards your goal and the film ends with you seeing you achieving your goal and the positive effect it has on your life
Mind Hack – Focusing on the positives deletes procrastination
“All our dreams can come true if we have the courage to pursue them.” – Walt Disney
Mind Hack #2: Mind the steps
Over thinking the required steps to any goal creates stress. Research has shown that when you are stressed the brain actually shrinks in size. Keep the steps required to your goal simple and small as this becomes manageable and creates motivation. Over thinkers make an easy task complicated by predicting too many problems;
Goal – Get a haircut “first I need to decide which stylist I should attend. I could go to ‘Anne’s Hair’ but there is no parking nearby, which means I will need to walk, if it rains I will get wet and I haven’t got an umbrella, I could buy one but I have no cash, so I will have to drive to a cash machine. My car is running on empty so I need to fill up first, hmmm that takes me away for the stylist, but I can get cash out at the petrol station, even though the card machine at that petrol station swallowed my card last time I used it, which would mean ringing up the bank, I hate that, they keep you on the phone for an age, asking you loads of security questions that I can never remember the answer to……..”
Even reading this gives me a headache and she hasn’t even considered the other two stylists yet! Keep the steps to your goal to a minimum by stacking small task under one heading:
- Goal – Get a Haircut; Choose a stylist within walking distance of my house
- Book appointment
- Attend appointment on date
Mind Hack – Manageable tasks create motivation
Mind Hack #3: The innovative mind
When working towards a goal you can easily become stuck due to a mental block. The problem or barrier your goal requires you to overcome is de-motivating when you can’t find the solution.
Once inspired to achieve your goal you can easily fall into the trap of overthinking the barriers you come across:
- Problem that needs solving
- You ask “What’s the answer? What should I do? I should know this!”
This common action creates a mental block because your focus kills your creativity:
- Re-ask the question from different perspectives as this will access your brains creativity
- Close your eyes, take a deep breath and relax. In this state your subconscious will find the answer and you will have an “ah-ha” moment
- Day dream as this allows your mind to focus on the motivation of your goal and will give you the solution, often in a metaphor form to your barrier
Mind Hack – Creativity solves the problem
Thank you for reading my article! What mind hacks would you add to this list?
How to Stay Motivated to Achieve Your Goals
Time is the raw material of our lives. How we choose to spend it, shapes our life accordingly. So having the motivation to spend it on achieving goals is crucial to creating a life we want.
What is Motivation?
The Oxford dictionary defines motivation as the desire or willingness to do something – our drive to take action.
Scientifically, motivation has its roots in the dopamine pathways of our brains. When we do something that feels good, that’s dopamine kicking in. Our actions are driven by the desire for that reward (the good feeling).
Author Steven Pressfield describes motivation more practically. He says we hit a point where the pain of not doing something becomes greater than the pain of doing it. He sees motivation as crossing the threshold where it’s easier to take action than it is to be idle. Like choosing to feel awkward while making sales calls over feeling disappointed about a diminishing bank account.
However you choose to think about it, we all want to harness motivation to achieve our goals.
How to Get Motivated
James Clear, the author of Atomic Habits, says that most people misunderstand motivation. They think that motivation is what gets us to take action. In reality, motivation is often the result of action, not the cause of it. Once we start a task, it’s easier to continue making progress. Like Isaac Newton’s first law: objects in motion stay in motion.
This means most of the resistance when working on your goals comes right before we start. Since motivation naturally occurs after we start, we need to focus on making starting easier.
4 Ways to Make Starting Easier
1. Schedule it
One reason people can’t get started on things is that they haven’t planned when to do it.
When things aren’t scheduled it’s easier for them to fall by the wayside. You’ll end up hoping motivation falls in your lap or hoping that you’ll muster enough willpower to get it done.
An article in the Guardian said, “If you waste resources trying to decide when or where to work, you’ll impede your capacity to do the work.”
2. Measure something
It’s easy to feel uninspired when you don’t know if you’re making progress or what you’re even working towards. That’s why you need to make your success measurable in some way. Starting is easy when you know exactly how much closer your current actions will bring you to achieving your goal.
3. Extrinsic motivation
This type of motivation is from external factors. It can be either positive or negative. Positive motivation consists of incentives like money, prizes, and grades. Negative motivation consists of deterrents like being fired, having a fight, or being fined. Extrinsic motivation doesn’t work effectively long-term, but it can work well in the short term to get you started on something.
4. Make it public
Keep yourself accountable by telling friends and family your goals, or even sharing them on social media. This makes it easier to start something because you’re pressured to not let others down.
How to Stay Motivated Long Term
When we say we want to feel motivated to do something, we don’t want to be pushed or guilted into doing a task. We want to be so attracted and drawn to the idea that we can’t resist not taking action. That’s why it’s important to build a foundation that will set you up for consistency.
These are 5 techniques that will help you do just that:
1. Stay in your goldilocks zone
The goldilocks zone is when a task is the perfect level of difficulty—not too hard and not too easy. In this zone, we reach peak motivation and focus.
For example, let’s say you’re playing a serious tennis match against a 4-year-old. On this level of difficulty, you’ll quickly become bored and not want to play. Now let’s say you’re playing a serious tennis match against Serena Williams. On this level of difficulty, you’ll quickly become demotivated because the match is too challenging.
The Goldilocks zone is in the middle of that spectrum. You want to face someone with equal skill as you. That way you have a chance to win, but you have to focus and try for it. Adjusting your workload and goals over time to stay within your Goldilocks zone keeps you engaged and motivated long-term.
2. Pursue intrinsically motivated goals
Being intrinsically motivated to achieve a goal is when you want to achieve it for what it is. There are no external factors like a reward or the risk of being fired. The drive behind your actions is coming from within.
For most intrinsic goals we pursue them because they will enrich our lives or bring us closer to fulfillment. That makes these goals extremely sustainable long-term because they directly affect our quality of life and the things we care about.
3. Use “chunking”
Chunking is the technique of breaking down a goal into smaller short-term targets. By doing this you achieve multiple successes in your pursuit of the main goal. This triggers the brain’s reward system and drives you to keep going.
Traditionally, you may set a goal that you expect to achieve in one year. That’s a long time to commit without seeing any results along the way. By chunking your goals into monthly or quarterly targets, you get the consistent positive reinforcement you need to stay motivated long-term.
For example, instead of trying to lose 50 pounds in one year, try to lose 4 pounds every month for 12 months.
4. Be flexible
We’re all victims of circumstance. Things happen along our journey that we can either adjust to or quit because of. That’s why it’s important to have leeway and flexibility when you’re pursuing a goal. If you expect everything to go perfectly, the inevitable failure can make you disengaged and desireless. When you plan for things to go wrong, you make sure you can keep up for the long haul.
5. Pursue your goals in a sustainable fashion
Don’t lose hope when you’re not an overnight success. Overnight successes are the 1%—for the most part, they don’t exist. What we see as an “overnight success” is actually countless hours of work behind the scenes finally hitting a tipping point. Pursuing goals is a story of patience, persistence, and unseen effort.
Don’t compare yourself to others. Comparison is a recipe for a drop in self-confidence and satisfaction. It also cultivates a mindset where you think you haven’t done enough. As a result, you may raise your expectations and put more pressure on yourself.
This is pointless because things worth achieving take time. So we obviously won’t compare to the things around us when starting.
Mastering motivation is a superpower. With that ability at your fingertips, you can accomplish your goals and shape a life you want to live in.
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