Motivation and Goals
When we are hungry, cold, or feel in danger, we
have no trouble finding the “motivation” to eat,
stay warm, or get somewhere safe. But when we’re
faced with choosing the kale salad over the
cheeseburger or waking up 30 minutes earlier to
hit the gym, we suddenly find ourselves searching
for the “motivation” to make it happen.
According to Abraham Maslow, once basic needs such
as food, water, and safety are satisfied, humans
are naturally motivated to embark on an ongoing
quest to reach our full potential.
So is it really the problem of lack of motivation?
Or are we just having trouble following through?
Often the problem is our misguided concept of
motivation itself.
Here are five ways to think about motivation
differently.
- You’re motivated but resources are limited
If you’re thinking seriously about making a
behavioral change, lack of motivation isn’t the
reason you’re stuck in “trying to get traction”
mode. According to social scientist BJ Fogg, the
problem is more likely related to a lack of
“ability.”
No, Fogg is not suggesting you’re incapable of
change. His theory is that we all experience, to
varying degrees, scarcity in resources such as
time, money, and skills, and that scarcity can
interfere with our ability to accomplish even what
we are plenty motivated to achieve.
According to Fogg’s behavior model, you have two
options: You can try to get more of the resource
you’re lacking (easier said than done) or you can
scale down the behavior to match the resource you
do have (more practical). Want to start meditating
but can’t find the 30 minutes to spare? Start with
5 minutes. Want to get fit but have no idea where
to start? Hire a coach to set you up with a
10-minute workout plan.
- Motivation isn’t constant
Motivation waxes and wanes. Be ready with options.
In the throes of inspiration, we often set
ambitious schedules that seem entirely doable to
our highly motivated selves. I’m going to take
four yoga classes a week! Starting today, I’m
going to take three deep breaths every time I get
mad at my kids!
But the minute we fail to meet these high
expectations, we throw in the towel. Eh, I don’t
feel like yoga today, so forget yoga.
What we forget is that motivation isn’t constant.
Sometime you’re just not feeling it, so it’s
important to build in daily options to harness
your “motivation wave,” the daily or even hourly
fluctuations in motivation that Dr. Fogg
describes.
The idea is to take a more challenging path when
you are feeling inspired and an easier route when
motivation is waning.
Let’s say your goal is to write a page in your
journal every night before bed. You get home late
from an event one night and just want to roll into
bed — your motivation wave is hitting bottom.
Instead of blowing off your new habit completely,
make it easier for yourself and just write down
one sentence or one thing you’re grateful for.
- External rewards and fear can motivate. But only
temporarily
Have you ever had a flash of motivation upon
learning a sobering new fact? Maybe you read that
excessive sitting can lead to diabetes, so you
suddenly bolt out of your chair every hour. Or
your company launches a “biggest loser”
competition with cool prizes, so you start
skipping meals in an attempt to drop 10 pounds
fast.
Your mission succeeds — for a few days.
Fact is, change inspired by fear or external
rewards never lasts. Of course it’s inspiring to
learn new facts or be tempted with a prize. But
rather than dwell on the risks of doing the wrong
thing, relish the positive experience of doing
something new and positive. If you don’t have an
intrinsically motivating reason for taking on a
new habit you won’t keep it a part of your daily
routine for long.
- Identifying your “why” is motivating
When the going gets rough — when your good
intentions go up against your ingrained behavioral
patterns — knowing and remembering what’s really
driving you (your “why”) may be all that keeps you
on course.
The technique therapists and coaches use to to get
at this is called “motivational interviewing,” and
it’s something you can borrow and use on yourself.
Essentially, you keep asking “why” until the
answer gets real.
Here’s a conversation you might have with
yourself:
“Why do I want to start exercising?”
“Because I want more energy”
“OK, why do I want more energy?”
“Because I feel tired all the time.”
“Why don’t I want to feel tired?”
“Because when my kids ask me to play tag, I want
to feel like doing it.”
“Why does that matter to me so much?”
“Because I don’t want to let my kids down and
limit the activities we can do together. I’m want
to be a good role model for them.”
The fourth or fifth reason you articulate for
wanting to change will be far less superficial
than the first. Once you’ve nailed down the real
reason, write it down and put it somewhere handy —
you’ll need it, and it might also help you
identify more ways to fulfil your deepest desire.
- A growth mindset will keep you trying when you hit
obstacles
We’re all capable of improving, regardless of what
natural abilities we were born with or without.
It’s important then to acknowledge our successes
or failures and remind ourselves that they are a
direct result of our own effort or lack thereof,
not of factors outside our control.
It’s the difference between having a “fixed
mindset” or a “growth mindset”. A “fixed mindset”
assumes that our abilities can’t be changed in any
meaningful way, and success or failure is the
reinforcement of the traits we were “born” with.
When we have a “growth mindset,” on the other
hand, we see obstacles and challenges as
opportunities for growth beyond our existing
abilities.
These two mindsets spur a great deal of our
behavior so it’s essential to recognize if you
tend toward a fixed mindset and try to shift your
thinking toward a growth mindset.
(Darren Regan )