The skill of staying motivated.

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." Zig Ziglar

Motivation is often perceived as a single burst of inspiration that moves us toward our goals, but the reality is much more complex. It is not a one-time state or achievement but a dynamic state that requires consistent nurturing and understanding.

?Understanding Motivation

Motivation is about the biological, psychological, and social triggers that drive us toward certain behaviors or goals. Neuro-scientifically, motivation involves various brain structures and pathways. One pathway, referred to as the "reward pathway," plays a central role. When we anticipate a potential reward, dopamine is released, enhancing focus and drive. This system responds to anticipating future rewards associated with long-term projects and aspirations.

To deepen your understanding of motivation, consider exploring the "reward pathway" role in your daily activities and reflect on how anticipated rewards influence your behavior and focus.

After exploring how the "reward pathway" influences your behavior, you can set up a system of small, immediate rewards for yourself as you progress towards larger goals. For example, after completing a significant task or project milestone, treat yourself to something enjoyable, a short break to watch an episode of a series you like, or a small purchase you've been looking forward to. This method makes use of the brain's response to rewards and helps maintain motivation by making long-term projects more gratifying.

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Intrinsic and Extrinsic Motivation

Motivation is driven by two main forces: intrinsic and extrinsic. Intrinsic motivation comes from within, driven by personal satisfaction, curiosity, or the joy of doing something. On the other hand, extrinsic motivation is fueled by external rewards such as money, recognition, or social approval. Studies show that while extrinsic rewards can boost motivation in the short term, intrinsic motivators tend to have a more lasting impact because they align with your deeper values and sense of self.

To activate intrinsic motivators, you need to align your activities with your values and passions, ensuring that each task contributes to your personal growth and satisfaction.

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The Fluctuating Nature of Motivation

Motivation is not constant. Psychological research suggests that our motivation levels can fluctuate due to various factors, including mood, energy levels, and environmental influences. This variability is normal and understanding it can alleviate the guilt or frustration that comes when motivation fades.

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My three tips on cultivating sustained motivation.

?1. Set Clear, Achievable Goals

?Goals give direction and purpose. The key is to break larger objectives into smaller, manageable tasks that provide a clear path forward and opportunities for frequent achievement.

2. Find Your Why

Understanding why a goal is essential can sustain motivation over the long haul. Reflect on how your goals align with your values and what personal satisfaction they bring.

3. Create a Supportive Environment

Environmental cues can significantly impact your motivation. Structuring your environment to minimize distractions and enhance focus can make a substantial difference. This includes both physical space and the people around you.

"Passion fuels your drive, but it's your strong will and genuine commitment to constantly move forward that keeps your motivation alive." Leyla Novruz