Motivation: 8 scientific keys to not give up ever
Do you remember your goals for this year?
Yes, these goals that you marked to make your new year’s resolutions, as go three days a week to the gym or learn English at once for all.
How do you carry them?
If you are making progress, my most sincere congratulations 🙂 but if you’re like most people I know, it is likely that you follow so far from your goals as a year ago.
Do not blame yourself. Stay motivated to move forward with our plans is much more difficult than it seems. That without forgetting that 95% of the information you’ll find is totally wrong or even counterproductive to your motivation.
Yes, so far you’ve been doing very badly to motivate you.
Types of motivation: the origin of your strength
To begin with, it is very important that you know what types of motivation there are and are different because it is essential to find the will that you will drive in the most difficult moment
Intrinsic motivation is that comes from inside you. Which is based on your values, dreams, and desires? It is linked to your self-realize need, learn and grow personally.
The right which no one has to pay you to go to see a match of your favorite team? That’s because your motivation is intrinsic. You want to go to see your team.
Extrinsic motivation factors outside you to motivate you to do something, such as money, social recognition or fame. It is, ultimately, the reward that you expect to get something done.
Did I say a reward?
The biggest lie of the reward
Turns out that it has already been demonstrated that the rewards are generally not good to motivate you. Only they are useful in the short term and for very simple behaviors, such as screw threads on an assembly line for hours.
Because if what you want is to motivate yourself for a long or complex task, the rewards can be a very bad idea.
This was checked in a classic experiment where some participants were presented with a problem that had to solve in puzzle form. A few were informed that if they were the fastest to solve it will reward them with money, while the rest not offered anything.
How fast were participants in the first group, who knew that they could earn money?
The answer is that on average it took 3 minutes and a half more in solving the problem.
This experiment has been replicated many times with identical results. The problem of rewards is that they make you think that, in reality, you don’t want what you are doing. And that is why they have to reward you.
The rewards cause, at the bottom, you substitute an intrinsic motivation (the personal satisfaction of the problem) by another extrinsic (money).
Do you remember when you were a child and did things for pleasure? It motivated you to your curiosity, fun and the desire to learn.
When we grow up we lose that motivation. We suddenly appear in a world that lives only by extrinsic motivations. Rewards destroy your motivations.
External rewards only motivate us to get more rewards. And when the reward, your motivation will also vanish.
The first rule of motivation is…
They are 1:47 PM, today I had a marathon day of 12 hours of work, yesterday I slept little, and however, right now I’m in front of the computer ending this article. Where I get the motivation to get me to write?
From any side. I have begun to do so without being motivated.
Do you know what is the biggest mistake people make when it comes to motivation?
Expect to feel motivated.
The vast majority of people I know expect to feel motivated to go to the gym or get to study, but who says that you have to wait to have wanted to do something to make it?
The problem is not that you don’t feel motivated. The problem is that you believe that you have to feel motivated. But the reality is that you don’t need to feel anything to do something.
When you don’t win, instead of thinking how hard that is, just remember that you just have to start doing it to finish doing it.
Today I’ve finished dinner at 22:00 and the last thing I wanted was to get to write on the computer. Actually, he preferred to finish see the Scott Pilgrim movie or lie on the sofa to watch the final of the UEFA.
But I sat down at the computer and I opened it. And I’ve come to realize that it was before, while he was having dinner and thinking about how tired I was when everything seemed harder. Once I started, it was not as hard as I thought.
At the beginning typing slow, heavy, but little by little I’ve been encouraging me. Increasingly what I wrote, felt that my words were flowing better and had new ideas I liked more. And I’ve been more than 3 hours and a half as well.
8 scientific keys to be always motivated
Now that you know that the rewards are a hoax and that the only way to act is not expected to be motivated, I’m going to reveal the scientific keys to build motivation and willpower unwavering.
Pay attention because we’re going to break several myths 🙂
It is so fashionable marked objectives that often we lose sight of what is its real meaning.
However, has been shown in several studies to remember the meaning what you do give you greater mental toughness to continue committed to it. Guess why?
Exactly. The meaning is your intrinsic motivation.
And without intrinsic motivation, your commitment will always depend on external rewards.
To find the meaning, I recommend the method of the three whys. It is as simple as ask 3 times why? But not to despise it: what you discover can be quite revealing.
Let’s assume that your goal is to go regularly to the Gym:
1-Why would you like to go to the gym?
So I feel more attractive.
2-Why would you like to feel more attractive?
Because I want to find a partner.
3-Why would you like to find a partner?
Because I want to start a family.
Ah, friend! The meaning behind your goal is to form a family, not just go to the gym.
Find the meaning of your goal. Know that you are doing something with meaning is much more powerful to do it no more.
2. Guide you by your values, not your goals
You now have a clear thought about your goal it is also good to remember its meaning.
But behind that meaning is values that you must also be present. Only otherwise you will think in concrete goals (go to the gym, form a family, etc) and that has a tremendous risk.
Because tell me, what happens if you fail them?
Surely you will frustrate you. When a target automatically marks you are creating the possibility of failing, and being realistic is not something you want too.
And not only that. The objectives can harm you even if you manage to reach them. The reason is that the longer commits them more things you’re willing to sacrifice, sometimes with catastrophic consequences.
Think of the typical Executive who wants to reach a position of senior management before the age of 40 years. If he succeeds, but to achieve this it has developed chronic stress, has been divorced twice and has fallen ill heart will have achieved its goal, but it was worth it?
The good news is that there is a better way: forward guided by your values instead of by your goals.
Imagine that your goal was to Crown Everest. Some of your values would probably be persistence, courage, and personal growth.
You could live according to those values even if you terminate failing. Even if you never wanted to reach the peak of Everest, just for try it already would be complying with your values. Surely you would feel you somewhat disappointed for not achieving your ultimate goal, but you’d still have the satisfaction of knowing that you have remained true to your ideas.
It replaces your goals with your values and never returns to discourage you because of a failure.
3. It separates your goal in stages
Several investigations at Harvard have shown that nothing can motivate you more to continue the feeling of being in progress. When you feel that you do not progress, by much intrinsic motivation that you have, you’ll end up pulling the towel.
To achieve this science recommended that you dial a series of small daily goals, weekly and monthly because as you go getting them you will feel as you get closer to your ultimate goal.
Let us return to the example of the gym. Go on a regular basis does not include any progress, so you have to prepare a concrete plan. An example would be:
- The first day: get 20 minutes of tape
- The first week: hit the gym 3 times
- The first month: raise the speed of the treadmill a 10%
As you’re getting small victories daily, weekly, or monthly, your confidence will increase. And that will motivate you to look for the next victory.
4. Displays the path, not the goal
One of the most extended and repeated by many so-called experts myths is that you should visualize you achieving your goals.
In that case, they say, the entire universe will be in your favor so you can achieve them.
But if we listen to the science, the reality is quite the opposite (sorry, fans of the secret).
When you envision yourself getting a goal, your mind relaxes. Why? Because you find it difficult to differentiate between reality and fiction, and if you believe that you have already reached your goal will not provide you the mental state required to get it.
So ask you the following questions:
- When is it more likely that you can fall into the temptation?
- Why? What do you think that you will say to yourself to give you permission?
- What will you feel?
Visualize yourself exactly in that situation, and one time has created a vivid image in your head, you have permission to ask what would you do to continue motivated and to avoid surrender.
Being optimistic is good, but recognize that there will be situations that will put you to the test increases the odds that you continue fighting.t the science says is that instead of visualizing your goal you should visualize the process you are going to continue to do so. And especially to recreate those moments in which you run the risk of breaking your commitment.
5. Do not fall into the paradox of the reward
Imagine that in your crusade to go to the gym you can go 5 days in a row.
What would you do to go home on the fifth day?
If you’re like the vast majority of the mortals probably you would decide to reward you with some fad. In the end and in the end you deserve it! Maybe that pie of cream which has been days in the fridge?
Don’t do it. Reward you with things that actually harm your goal, even if you think that you deserve them, demonstrated to reduce your motivation in the long run. You can even have consequences opposite, in this case, weight gain after a week of the gym.
Remember that your motivation should be intrinsic, not extrinsic. And when you reward yourself, you are starting to replace one for the other.
The next time that you think you deserve something that actually harms your goals and values, remembers why you should resist. It is proven that remember why will help you to avoid temptations.
6. Front difficulties, ask if you can do it
Most people, when it invades them discouraged, try to motivate yourself with self-affirmations as “I can do it!” or “I will succeed!”.
Again, positive thinking taken to extremes can have very negative consequences.
The self-affirmations have not demonstrated scientifically any utility. However, there is an effective strategy for staying motivated: rather than repeat yourself that you can do it, ask yourself if you can achieve it.
7. Exercise your strength of will (if possible)
Although it costs believe has been shown that willpower is like a muscle that can be trained. The more you use it, the more you will have.
To practice, you could put “baits” and to resist them, as for example to always leave a box with candy in the Hall of your House. But there are also other two very effective ways to train her.
- The first is physical exercise. Exercising on a regular basis (only 15 minutes a day is enough) is enough to get greater motivation (source).
- The second is to meditate. It was found that meditating regularly you’ll be better prepared to resist your irrational impulses and keep your commitments.
But the will is also exhausted: If a day has used much must rest to replenish it (source). This is why don’t the hardest for the end of the day. Get organized and do it when you have more energy
8. Identify you with your self of the future
Imagine that a group of friends invites you to go to the beach in two weeks on Friday. But lately, you are pretty busy you sign up because you want much to see them and spend an afternoon beach.
You arrive on Friday, they are the 4 pm, your friends have remained within an hour and you follow with a lot of work in the office. What are you up to?
Probably send them a message saying you’re not going to go, right?
If it sounds this situation you are not alone. The main reason why humans procrastinate and may have missed our promises is that we always believe that in the future we will have more free time, more willpower and more eager to do things.
Do you know why it happens? Maybe because it has been proven that we think in our I of the future as a person other than us
We forget that our I of the future will have the same thoughts and feelings that we, and the consequence is that we ended up leaving everything for later.
However, there is a very easily identify more with your self in the future and prevent that from happening to you: whenever you take the decision that procrastinating something, imagine that this future was today. You will notice that it will not be much difference between your present and your future, and that will give you more strength of will as today.
- 1 Types of motivation: the origin of your strength
- 2 The biggest lie of the reward
- 3 The first rule of motivation is…
- 4 8 scientific keys to be always motivated
- 4.1 1. Find the hidden meaning
- 4.2 2. Guide you by your values, not your goals
- 4.3 3. It separates your goal in stages
- 4.4 4. Displays the path, not the goal
- 4.5 5. Do not fall into the paradox of the reward
- 4.6 6. Front difficulties, ask if you can do it
- 4.7 7. Exercise your strength of will (if possible)
- 4.8 8. Identify you with your self of the future