The Nature of Motivation

What exactly is motivation? Why do some individuals seem to possess an endless supply of it while others struggle? The answer lies partly in our biology and partly in our life experiences.

Research indicates that while genetics play a role in our motivational levels, our experiences also shape them significantly. Importantly, motivation is a skill we can develop. Through various strategies and understanding its benefits, we can train our brains to remain motivated.

One of the primary advantages of motivation is its ability to generate positive emotions, contributing to our overall happiness and helping to alleviate stress.

Recent studies have shed light on the biochemical processes behind motivation, particularly the role of dopamine. Contrary to the belief that dopamine is solely linked to pleasure, it plays a crucial role in motivation as well.

> Using brain imaging techniques like positron emission tomography (PET scans), researchers discovered that highly motivated individuals, who strive for rewards, experience increased dopamine release in brain areas associated with motivation and reward, such as the striatum and ventromedial prefrontal cortex. Conversely, those less inclined to exert effort for rewards exhibit higher dopamine levels in areas linked to emotion and risk assessment, like the anterior insula.

Motivation is influenced by numerous factors, but fortunately, we can rewire our mental frameworks.

To maintain motivation healthily, it is crucial to understand our goals and establish micro-goals. For a long time, I confused motivation with stress. Allow me to clarify.

I often pushed myself to stay motivated on tasks like writing, driving myself to exhaustion, mistakenly believing that this was the essence of motivation. In reality, I was simply accumulating stress and losing my passion for writing.

As with many aspects of life, balance is essential.

The Power of Micro-Goals

A practical starting point for managing your motivation and reducing stress is to create micro-goals. Don’t feel pressured to design an elaborate five-year plan or have a luxurious lifestyle to avoid feeling like a failure. This mindset can obstruct your ability to foster motivation.

I used to be a source of my own stress due to my misunderstanding of motivation. Instead of setting achievable small goals, I aimed for enormous ones. This approach was unrealistic for someone who struggled with motivation.

For instance, I once set a goal to save $50,000 within a year to invest in real estate. While it seemed like a solid plan, I was overly stressed and incapable of tackling even smaller tasks, let alone such a monumental goal.

Thus, I had to learn to adjust my approach. This learning curve was challenging but ultimately beneficial for my mental, physical, and emotional growth. I began with micro-goals.

Start small and focus on goals that are easy to achieve without adding to your stress:

• Complete all the dishes in one day.
• Finish a chapter in your book.
• Clean your bathroom.
• Organize the garage.

As you start to accomplish these smaller tasks, your dopamine levels increase, providing a sense of achievement. Although they may not seem monumental, they serve as the initial steps towards building a consistent motivation pattern. Achieving even minor goals can significantly reduce stress.

Once you can maintain small goals, you can gradually introduce stress-relieving objectives. Staying motivated plays a critical role in alleviating stress.

Allocate a few minutes each day to step away from work or chores to simply relax. Allow yourself time to unwind without distractions from your phone or other interruptions.

Each evening, remind yourself to indulge in a calming bath or enjoy a glass of wine—anything that helps to minimize stress.

Establishing micro-goals for your well-being is the first step toward reshaping your mental landscape.

Transforming Habits

In addition to micro-goals, modifying your habits is crucial.

Jim Rohn once said, “Motivation is what gets you started. Habit is what keeps you going.”

Habits are integral to our daily routines—waking up for work, maintaining cleanliness, and managing life in general. However, changing detrimental habits can also yield significant benefits.

For example, I had the routine of waking up, brewing my coffee, and watching TV. While this might seem harmless, it often distracted me from my intention to write in the mornings.

I decided to modify my routine to enhance my motivation levels.

Now, my mornings consist of getting my coffee and immediately heading to my computer. Initially, I experienced anxiety and the urge to watch Netflix, but over time, I gravitated towards writing. Not only did this change help me stay motivated, but it also reduced my anxiety about procrastinating on important tasks.

You know that feeling of regret when you realize you accomplished nothing all day? That’s why it’s vital to cultivate and adjust our habits.

However, while habits can foster personal growth, they can also become toxic, leading to a decline in motivation.

Habits often prevent us from thinking critically; they are time and energy-saving mechanisms we create to function. Yet, they are not always beneficial.

> Research shows that a habit cannot simply be eliminated; it must be replaced. The most effective method involves maintaining the same cue and reward while introducing a new routine. For a habit to endure, individuals must believe that change is achievable—a belief that often develops with the support of a community.

Here are some straightforward ways to begin altering unproductive habits:

• Reflect on whether you could be using your time more wisely.
• Create a list of minor tasks to replace unproductive habits like watching TV or mindlessly scrolling through social media.
• Write down a daily goal (e.g., Put away the laundry).
• Prioritize your tasks by writing them down as reminders.

Start small, just like with micro-goals. Aim to create a positive routine without becoming overwhelmed.

Riding the Motivation Wave

The motivation wave is very real! Occasionally, we experience sudden bursts of motivation. It’s essential to embrace these moments. Motivation influences every aspect of our lives; every choice we make is either inspired by or hindered by motivation.

It’s completely normal to encounter self-doubt and moments when motivation feels elusive. Often, stress stands in the way of riding that wave of motivation.

To capitalize on these bursts of motivation, I’ve found that the most effective strategies can be surprisingly simple. For instance, I could be lounging in bed when an idea strikes me to redecorate my room. Initially, my stress-induced thoughts might tell me, “I don’t want to get up.”

It’s vital to ignore those counterproductive thoughts!

I push through, and once I start the task, I immediately experience a sense of fulfillment. By habitually allowing myself to ride the motivation wave whenever it appears, I can develop a routine of embracing motivation.

Eventually, you’ll create triggers for yourself: success triggers and negative stimuli. Focus on nurturing success triggers while minimizing negative ones.

Fostering Curiosity

Another powerful way to enhance your understanding of motivation is to cultivate your curiosity.

> “It makes sense to start exploring motivation by focusing on what drives it—the desired outcome, the end goal, the carrot at the end of the stick.” -Dr. R. Alison Adcock-

Curiosity fuels our learning and plays a crucial role in motivation. Can you recall a time when your curiosity didn’t serve as the impetus for a motivated action?

> Curiosity is characterized by a desire for knowledge and understanding. It is fundamental to motivation. Berlyne (1960) posited that curiosity is a motivational prerequisite for exploring new ideas and experiences.

I have started to embrace my curious nature. For example, I asked myself, “What are the healthiest foods?” This inquiry led me to research and ultimately motivated me to adopt a healthier diet.

Explore topics that spark your interest. Feeling inadequate can be incredibly stressful, which is why stress-free individuals often remain curious about the world around them. They are driven to learn, grow, and create meaningful lives. They don’t possess any secret advantages; they are simply motivated.

We all have the potential to achieve motivation.

Sustaining Motivation

The most challenging aspect of remaining motivated is recognizing the long-term benefits of it.

> “Sure, I did the dishes and wrote a few pages in my book; it’s not a big deal.”

Wrong! It is a significant achievement, especially if motivation does not come naturally to you. It’s a journey. It takes us decades to truly grasp the complexities of life.

Motivation is life.

Staying motivated is influenced by various factors, including avoiding situations that can derail your motivation.

> Research indicates that individuals may find it easier to maintain motivation in later stages by focusing on what to avoid as they work toward their goals. For example, when saving for a house or a vacation, early efforts may focus on proactive strategies like seeking higher-paying employment or investing. However, as time progresses, it may be more effective to concentrate on avoidance strategies like dining out less frequently or forgoing unnecessary expenses.

Here are some strategies I use to maintain my motivation:

• I set time limits for social media, allowing me to concentrate on other tasks.
• I leave motivational notes on my mirror to ignite my curiosity.
• I subscribe to daily or weekly newsletters that focus on topics that inspire me.
• I create micro-goals for myself each day.
• I permit myself to fail without harsh self-judgment.
• I prioritize spending time with like-minded individuals.

These strategies have proven effective for me. Since I began training my mind to remain motivated, I rediscovered my passion for learning. I actively engage with what I allow into my life.

Stress and a lack of motivation had previously hindered me from living fully.

Now, I write daily, expand my education, and have developed a system to help me achieve any goal I set. I feel confident and eager to stay motivated.

Once you start to comprehend and value motivation, you will unlock a new level of life.