There are tons of videos teaching tips and tricks and rah rah motivation, but in this video I’m going to teach you how your brain works so you understand the principle behind how to get motivated and how to stay motivated. You’re going to learn how dopamine- the neurotransmitter of reward and motivation works in your brain and 4 simple things you can do to get motivated and stay that way.
When it's Hard to get Motivated
Dopamine and the Dopamine Cycle:
The Motivation Trap
Depression and Motivation
How to Stay Motivated: Build Motivation Habits
How to Stay Motivated: Intrinsic Rewards
- I hate it if a guest comes over and the bathroom is messy. Blech, i guess I’ll try to clean the bathroom…
- Eww, the bathroom is kinda gross, and I hate worrying about it, it will feel so nice when it’s all clean, it will smell nice, it will look clean, my husband will be so happy that it’s taken care of so we don’t have to do it on the weekend. It’s going to feel so nice when it’s cleaned.
- Take a moment to write down your values, what you want to be doing with your one wild and precious life.
- Track them– Use a To-Do List- Track your routines on paper- Use a big calendar with a big red marker. This is just reinforcing that sense of accomplishment
- Reward yourself before the task– if you really want to build lasting motivation- Imagine how you’re going to feel when you do complete a task. Visualizing how good it’s going to feel when you’re done strengthens that sense of accomplishment and motivation.
- Stop Rewarding Bad Behavior- Many people are unmotivated because they accidentally reward bad behavior like procrastinating. So if you do something fun while procrastinating- like gaming or watching a show, you’re actually rewarding yourself for procrastinating. Don’t reward yourself for bad behavior-turn off your phone or TV if you’re procrastinating, Boredom is uncomfortable so let it be a motivator. And then use a game or a show as a reward for doing something.
- Stop the negative self-talk– beating yourself up when you fail doesn’t work in the long run, because if you think you’re going to be punished then over time your motivation decreases a little each time.