The science: How to motivate Myself?
Self motivation is the energy required to create a habbit. Once its a habbit, dicipline and schedules keep habits clean and nice.
The latest and most recommened ( Hip, buzz word, going mainstream) technique is to create very lucid visualizations of yourself enjoying the benefits of that which you need to motivate yourself to do. Then torture yourself with the pain of imagening yourself without those benefits. This self-inflicting of emotional pain, is, according to behavioral economics, terribly effective.
“The next time you’re trying to motivate yourself to achieve a big goal, don’t just focus on the potential gains. Pay just as much attention, if not more, to the potential losses. Ask yourself hard questions like:
- What do I stand to lose if I don’t reach my goal?
- What is the path I’m on costing me every single day?hat will my future look like if I don’t change?
- These questions will help you perceive status quo as a loss.
- And when that happens, you’ll be much more likely to take action.”
Direction is tough, to know where it is you want to get to. To know exactly what it is you need to motivate yourself to do, that´s the difference between success and failure in many of the dimentions we experiment in life.
You need goals, that are clear and achiavable, mini baby steps toward that big goal. To get to that point of commitment and complete security on the direction and path you need to take is important, with out it, what I´m about to reveal on motivation is worthles. Its all about thinking on ¿What do you want?, visualizing and repeating. Then being objective and mature on measuring how well you are doing.
¿Is motivation easy?
Yes and no. Motivation can be caused organically, like a really good song coinciding with a sugar rush making you have a little “dance moment”, or the motivation to scream at some irresponsible driver… that is not exactly a tough job. ¿What about temptation, is that motivation? It is, it motivates you to do the wrong thing.
Painful motivation, is amazingly effective. Looking at your weight when you are overweight is a painful motivation.
If you don´t motivate yourself, some one else will. Usually its advertising.
Its not easy, when you need to do the things required to accomplish a personal goal that goes against your natural desire for comfort. Like the 100 daily push-ups I promised myself a long time ago. But it is possible to motivate yourself to do anything. Here are some techniques I´ve developed over the years. Feel free to share your own on the comments section.
- In the first 10 minutes of your day, go for the gold: Take time for yourself. Find a private space, wait till you get in your car or bus, and mentally draw or compose a story of your ideal you in the near future, it does not have to be perfect, you´ll be doing this every day, so for now, allow yourself to be creative, don´t try to get it perfect. With every repetition, the corrections to the self image of your future self will be corrected. Visualize the kind of person you need to be to get there, imagine yourself being that person. Believe you are that person. Now focus on the now, and the things you need to get done this week. ¿What are they? Now this day. Now the following hour. Soon you will land on the optimal thing to do now. Do it.
- Take care of your cognitive power: Too much salt, too much sugar, too much fat, to little water, too much weight, lack of vitamins, hangovers or the worst one of all, lack of sleep. When your brain is not fresh, its hard to control yourself, and end up pushing us into a dark downward´s spiral.
- Visualizing and setting the scene: I got this idea, in part, from psycho-cybernetics, its about running the general thing you want to achieve and all the steps that it entails, in your mind. Visualize all that you want to get done. Gym, study, homework. Visualize yourself doing it. Do the most important first. Don´t be afraid to be rational. Avoid comfort.
- Start with the easiest thing first: Sometimes our stubborn need to procrastinate is comparable to inertia. We don´t want to bother with the effort of changing directions, even though we would much prefer doing something other than what we are doing, one we realize the most logical thing to do is to start almost forcefully with the easiest thing, and once you got the inertia moving, you get a rhythm, a flow and things… well they flow .
- Get in the moment, in the flow
- Exasperating stubborn short affirmations. This is
But, that’s me. Also I´m sharing some videos I´ve found to complement our personal approach to self understanding with the better fruits of academia.
What we know about motivation
“Motivation is the experience of desire or aversion…You want something, or want to avoid or escape something.”
Motivation requires sensations of pleasure and pain.
While animals can want or avoid specific objects based on sense perception and experience, human cognition allows for much greater possible range of desires and aversions, because our own ideas are capable of activating our sense of pleasure and pain.
Motivation is based on perception, from experience and second hand knowledge
This much greater range of thing that motivate is supported by the ability to choose one’s own goals and values, combined with time horizons for value achievement that can encompass years, decades or longer, and the ability to re-experience past events.
Extrinsic and Intrinsic Motivation
Some models treat as important the distinction between extrinsic and intrinsic motivation
Common areas of professional motivation practice
- Organizational psychology
- Administrative organization
Advertising is not SELF motivation… so beware, because its extremely effective.
“The definition of motivation as experienced desires and aversions highlights the association of motivation with emotion. Emotions are automatic appraisals based on subconsciously stored values and beliefs about the object. To the extent that distinct emotions relate to specific subconscious appraisals (e.g., anger —injustice; guilt —violation of a moral standard; sadness—loss of a value; pride —the achievement of a moral ideal; love —valuing an object or person; joy —the attainment of an important value; envy —wanting the attainments of another, admiration —valuing the attainments of another, etc.), motivation theory involves specifying content theories – values that people find motivating – along with mechanisms by which they might attain these values (mastery, setting challenging goals, attending to required tasks, persistence, etc). Changing motivation – either one’s own or that of others (e.g. employees) is another focus of motivation research, for instance altering how you choose to act on your emotions, or re-programming them by modifying one’s beliefs and values.“