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How many times have you heard the questions: “What drives you” or “What excites you?” These questions may come from well-meaning people but they make one problematic assumption – Our motivation depends on something external. As a result, instead of actively building structures that motivate, we find ourselves aimlessly looking for some outside factors that will motivate us. Instead of asking: “What motivates me?” We should be asking, what am I doing to remain motivated? The answer to this question lies in the doing, not motivation itself.
In the lines that follow I will share three simple techniques to increase motivation. Knowing that one cannot always be motivated, I will share a technique with you that I know you already know to help you get things even when you don’t feel like lifting a feather. However, before I start, two misconceptions need to be kicked out of the way right upfront.
First, we see motivation as a finite goal to be achieved. A lot of us falsely believe our life will be worry-free once we have achieved that goal. Motivation is a dynamic process, not an end-goal. The process of motivation is analogous to eating, sleeping, or drinking water. We don’t become healthy or strong by reaching a state where we needn’t eat, sleep, or drink water.
Second, amotivation is seen as something negative that needs to be avoided at all costs. Trying to resist those moments when we feel like doing nothing will drag us further down the abyss we’re trying to avoid in the first place. We need to remind ourselves that those moments of amotivation are a part of the human experience. As much as there would be no light without darkness, there would be no period of activity without downtime.
Here are the four actions you can take starting from today to increase your motivation:
1. Know thyself
The first step in helping you build motivation is to know yourself. It’s for a reason that the Temple of Apollo at Delphi carries the inscription “know thyself.” We are all different, the truth of the matter is that motivation varies within and across individuals. For example, to get myself worked up for my writing activities by being alone with music.
Knowing what motivates and distracts me makes it easy for me to get my juices flowing. Study your pattern, learn the time of the day, the day of the week, where, and how long you are likely to be the most productive. It’s highly impractical to lay out all the different scenarios here, but a deep self-reflection, trial-and-error, and constant journaling will help you understand your pattern.
“Where there is a will, there is a way. If there is a chance in a million that you can do something, anything, to keep what you want from ending, do it. Pry the door open or, if need be, wedge your foot in that door and keep it open.” – Pauline Kael
2. Take Responsibility
The second best way I’ve found to help increase motivation is to take personal responsibility for the outcomes of one’s actions. When you know you will be held responsible for the success or failure of a particular project, you are more likely to get motivated, do your best, and get things done. Working with children, I am always amazed at how much they comply to order when they are treated as responsible individuals.
For example, you will realize that when you know it is your responsibility to pick your kids up from school, you will do everything in your power to reach them on time. This concept is very relevant to the workplace. Managers, employees, and the organization at large may benefit from employees who are taught to take responsibility for their actions.
By creating structures where people are responsible for the outcome of their actions, they will require less control thereby giving managers more time to do what really matters.
3. Spend time with energy givers
They say birds of a feather flock together. If you’re serious about getting things done, spend more time with like-minded people. Research shows we are likely to consciously or unconsciously pick up the habits of people we spend time with. Spending time with people who procrastinate or complain constantly will take a toll on your personal productivity.
Psychologist Emma Seppälä, PhD noted, “we are wired for empathy.” Equipped with that knowledge, your next action is to make a list of at least five friends you will spend time with.
“Keep your eyes on the stars, and your feet on the ground.” – Theodore Roosevelt
4. Just do it!
Going back from the second misconception, even with the above principles, I don’t rule out moments of amotivation. Remember, I said these are part of a healthy human cycle. You may still manage to get things done even when you don’t feel like it.
The best way I found to help me get things done whenever I don’t feel motivated is to do a task completely different than the one I am aiming for. Say, for example, you are trying to finish a report that is due tomorrow. You have tried for 2 hours with no avail. The best thing to do is to get up behind the desk and try something entirely different. It could be walking, running, or watching a video on social media.
Try to stay away from the main task for at least 30 minutes. You’ll be amazed to realize that all you needed to find your spark was time away from your main task. Remember the best way to motivate yourself is through action. Instead of giving in or resisting procrastination, you walk around it so you get things done.
Remember the old adage: “You can lead a horse to water but you can’t make him drink.” Well, this is exactly the same with motivation, a speech can get your adrenaline pumping but they can’t make you take action unless you decide so. So, stop aiming for outside factors to motivate you, get up right now, and do what you have to do! No-one will do it for you!
How do you motivate yourself? Share your thoughts with us in the comments!
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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