In other words, at some point, it is easier to change than to stay the same. It is easier to take action and feel insecure at the gym than to sit still and experience self-loathing on the couch. It is easier to feel awkward while making the sales call than to feel disappointed about your dwindling bank account.
One of the most surprising things about motivation is that it often comes after starting a new behavior, not before. We have this common misconception that motivation arrives as a result of passively consuming a motivational video or reading an inspirational book. However, active inspiration can be a far more powerful motivator.
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Many people struggle to find the motivation they need to achieve the goals they want because they are wasting too much time and energy on other parts of the process. If you want to make it easy to find motivation and get started, then it helps to automate the early stages of your behavior.
Setting a schedule for yourself seems simple, but it puts your decision-making on autopilot by giving your goals a time and a place to live. It makes it more likely that you will follow through regardless of your motivation levels. And there are plenty of research studies on willpower and motivation to back up that statement.
Stop waiting for motivation or inspiration to strike you and set a schedule for your habits. This is the difference between professionals and amateurs. Professionals set a schedule and stick to it. Amateurs wait until they feel inspired or motivated.
Twyla Tharp is widely regarded as one of the greatest dancers and choreographers of the modern era. In her best-selling book, The Creative Habit (audiobook), Tharp discusses the role rituals, or pre-game routines, have played in her success:
The power of a ritual, or what I like to call a pre-game routine, is that it provides a mindless way to initiate your behavior. It makes starting your habits easier and that means following through on a consistent basis is easier.
Imagine you are playing tennis. If you try to play a serious match against a four-year-old, you will quickly become bored. The match is too easy. On the opposite end of the spectrum, if you try to play a serious match against a professional tennis player like Roger Federer or Serena Williams, you will find yourself demotivated for a different reason. The match is too difficult.
Human beings love challenges, but only if they are within the optimal zone of difficulty. Tasks that are significantly below your current abilities are boring. Tasks that are significantly beyond your current abilities are discouraging. But tasks that are right on the border of success and failure are incredibly motivating to our human brains. We want nothing more than to master a skill just beyond our current horizon.
We can call this phenomenon The Goldilocks Rule. The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.
Working on tasks that adhere to the Goldilocks Rule is one of the keys to maintaining long-term motivation. If you find yourself feeling unmotivated to work on a task, it is often because it has drifted into an area of boredom or been shoved into an area of great difficulty. You need to find a way to pull your tasks back to the border of your abilities where you feel challenged, but capable.
Thus, we can say that measurement is a key factor in motivation. To put it more precisely, facing an optimal challenge and receiving immediate feedback about the progress you are making toward that challenge are two of the most critical components of peak motivation.
Relative to the time in your normal day or week, nearly any habit you perform is over quickly. Your workout will be finished in an hour or two. Your report will be typed to completion by tomorrow morning.
And yet, despite our resistance to it, I have never found myself feeling worse after the hard work was done. There have been days when it was damn hard to start, but it was always worth finishing. Sometimes, the simple act of showing up and having the courage to do the work, even in an average manner, is a victory worth celebrating.
Life is a constant balance between giving into the ease of distraction or overcoming the pain of discipline. It is not an exaggeration to say that our lives and our identities are defined in this delicate balance. What is life, if not the sum of a hundred thousand daily battles and tiny decisions to either gut it out or give it up?
Motivation is an internal state that propels individuals to engage in goal-directed behavior. It is often understood as a force that explains why people or animals initiate, continue, or terminate a certain behavior at a particular time. It is a complex phenomenon and its precise definition is disputed. It contrasts with amotivation, which is a state of apathy or listlessness. Motivation is studied in fields like psychology, motivation science, and philosophy.
Motivational states are characterized by their direction, intensity, and persistence. The direction of a motivational state is shaped by the goal it aims to achieve. Intensity is the strength of the state and affects whether the state is translated into action and how much effort is employed. Persistence refers to how long an individual is willing to engage in an activity. Motivation is often divided into two phases: in the first phase, the individual establishes a goal, while in the second phase, they attempt to reach this goal.
Many types of motivation are discussed in the academic literature. Intrinsic motivation comes from internal factors like enjoyment and curiosity. It contrasts with extrinsic motivation, which is driven by external factors like obtaining rewards and avoiding punishment. For conscious motivation, the individual is aware of the motive driving the behavior, which is not the case for unconscious motivation. Other types include rational and irrational motivation, biological and cognitive motivation, short-term and long-term motivation, and egoistic and altruistic motivation.
Theories of motivation are conceptual frameworks that seek to explain motivational phenomena. Content theories aim to describe which internal factors motivate people and which goals they commonly follow. Examples are the hierarchy of needs, the two-factor theory, and the learned needs theory. They contrast with process theories, which discuss the cognitive, emotional, and decision-making processes that underlie human motivation, like expectancy theory, equity theory, goal-setting theory, self-determination theory, and reinforcement theory. Motivation is relevant to many fields. It affects educational success, work performance, athletic success, and economic behavior. It is further pertinent in the fields of personal development, health, and criminal law.
Motivation is often understood as an internal state or force that propels individuals to engage and persist in goal-directed behavior.[1] Motivational states explain why people or animals initiate, continue, or terminate a certain behavior at a particular time.[2] Motivational states are characterized by the goal they aim for, as well as the intensity and duration of the effort devoted to the goal.[3] Motivational states have different degrees of strength. If a state has a high degree then it is more likely to influence behavior than if it has a low degree.[4] Motivation contrasts with amotivation, which is a lack of interest in a certain activity or a resistance to it.[5] In a slightly different sense, the word "motivation" can also refer to the act of motivating someone and to a reason or goal for doing something.[6] It comes from the Latin term movere (to move).[7]
The traditional discipline studying motivation is psychology. It investigates how motivation arises, which factors influence it, and what effects it has.[8] Motivation science is a more recent field of inquiry focused on an integrative approach that tries to link insights from different subdisciplines.[9] Neurology is interested in the underlying neurological mechanisms, such as the involved brain areas and neurotransmitters.[10] Philosophy aims to clarify the nature of motivation and understand its relation to other concepts.[11]
Motivation is not directly observable but has to be inferred from other characteristics.[12] There are different ways to do so and measure it. The most common approach is to rely on self-reports and use questionnaires. They can include direct questions like "how motivated are you?" but may also inquire about additional factors in relation to the goals, feelings, and effort invested in a particular activity.[13] Another approach is based on external observation of the individual. This can concern studying behavioral changes but may also include additional methods like measuring brain activity and skin conductance.[14]
Many academic definitions of motivation have been proposed but there is little consensus on its precise characterization.[15] This is partly because motivation is a complex phenomenon with many aspects and different definitions often focus on different aspects.[16] Some definitions emphasize internal factors. This can involve psychological aspects in relation to desires and volitions or physiological aspects regarding physical needs.[17] For example, John Dewey and Abraham Maslow use a psychological perspective to understand motivation as a form of desire[18] while Jackson Beatty and Charles Ransom Gallistel see it as a physical process akin to hunger and thirst.[19]
Some definitions stress the continuity between human and animal motivation, but others draw a clear distinction between the two. This is often emphasized by the idea that human agents act for reasons and are not mechanistically driven to follow their strongest impulse.[20] A closely related disagreement concerns the role of awareness and rationality. Definitions emphasizing this aspect understand motivation as a mostly conscious process of rationally considering the most appropriate behavior. Another perspective emphasizes the multitude of unconscious and subconscious factors responsible.[21] 152ee80cbc
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