Motivation is one of the most powerful forces in our lives. It determines how much we work, how much energy we have and even whether or not we live or die. Motivations are the driving force behind everything from our actions to our thoughts to how happy we feel. Without motivations, life would be very dull indeed!
The pain free guide to motivation is a book that helps you understand the science behind motivation and how it affects your life. If you want to improve your productivity, increase your happiness levels, get rid of procrastination and so many other things then read on…
What Is Motivation?
Motivation is a strong emotion which motivates us to do something because it feels good. For example if I was hungry, I might go out and eat something. However, when my hunger is gone, I will probably return home feeling sad. When this happens, I am no longer motivated to do anything else.
Why Do People Struggle With Motivation?
Many times we struggle with motivation because we don’t understand what it really means. Many people think that motivation is a magical force which pushes us to do things. In reality, motivation is much more complex than this. The most important thing to know is that motivation comes from within. We have all sorts of thoughts and emotions running through our minds on a daily basis. Some of these can be positive and negative and they can affect our motivations in different ways.
The second thing to know about motivation is that it is a cycle. We all have certain things that put us in high motivation states and others that get us in low motivation states.
The goal is to be more in high motivation states than low ones! Otherwise, life can become very hard indeed….
What Are The Different Types Of Motivation?
There are two main types of motivation: intrinsic and extrinsic. A lot of people suffer from problems with extrinsic motivations. In many cases, this can cause people to behave in unhealthy ways or even lead them towards depression and anxiety. If you are struggling with motivation, it is important that you understand these concepts before moving forward…
Extrinsic Motivation Extrinsic motivation comes from external factors such as money, fame or attention. A job involving public speaking would typically be highly motivated by these factors.
People who are extrinsically motivated tend to be more enthusiastic in the short-term but less motivated in the long-term. In some cases, they can become depressed when external factors change. Common examples of extrinsic motivations are money, fame, status, attention and goods.
Intrinsic Motivation Intrinsic motivation comes from within such as enjoyment and personal fulfillment. A hobby such as playing the piano would typically be highly motivated by intrinsic factors.
People who are intrinsically motivated tend to be more motivated in the long-term. In some cases, they can become stressed when they are removed from their source of motivation. Common examples of intrinsic motivations are enjoyment, personal fulfillment and the need to compete.
How Can I Improve My Motivation?
Now you understand the basics of motivation, it is time to learn how you can improve your own levels of motivation. The tips in this section will help you to improve your life simply by improving your motivation…
How To Increase Your Motivation Using The Motivation Mapping Workheet One of the simplest ways that you can increase your motivation is by working on your goals. Before you can do that, however, you need to have carefully created your goals.
You also need to have strategies for how to achieve those goals. This means that you need to have a list of goals which you are working towards. The best way to do this is by creating a motivation map. This is a document in which you have one goal per line and then next to it, the strategies for how you are going to achieve that goal. You can see an example of one of these documents below. You can also download a free template for your goals here. Once you have this, you can start to fill out your list of goals and strategies. This is a great way to improve your motivation because it allows you to break down your longer-term goals into smaller chunks. This is helpful because it means that you can focus on achieving smaller steps forward on a regular basis. It keeps you motivated by showing you quick wins and enabling you to build confidence in achieving your overall goals.
How To Increase Your Motivation Using The Triggers Method Another great method for increasing your motivation is by creating triggers. A trigger is a specific action, word, sound, person or environment that instantly increases your motivation to do a specific task.
For example, you might have a trigger which is smoking a cigarette whenever you feel unmotivated to do your work. When you smoke the cigarette, you might have an urge to wash your hands. This brings you to the kitchen where you decide to make yourself a sandwich. While making your sandwich, you turn on the radio and listen to your favorite station. You hear your favorite song which makes you think of your girlfriend who you haven’t spoken to in awhile. This makes you think about how great your relationship is and this puts you in a really good mood. You then remember that you need to do the task that you were unmotivated to do in the first place! The best way to create these types of triggers is to pay very close attention to your emotions and the environment around you. Whenever you do a specific task and feel a particular emotion before, during or after this task, then it’s possible that this task acts as a trigger for this emotion. You can then try to deliberately re-create this trigger so that you feel motivated to do your task again in the future. For example, you might pay attention to the fact that every time you go into your kitchen and make yourself a sandwich when you are feeling unmotivated, you always turn on the radio and listen to a particular station. By creating this trigger, going into the kitchen and making yourself a sandwich becomes a lot more motivating because it reminds you of your favorite song which makes you think of your girlfriend. By paying attention to your emotions on a regular basis, you can find out what tasks act as triggers for different feelings. Once you have identified what triggers make you feel motivated, it should be a lot easier for you to get things done because you know exactly what to do in order to feel motivated!
How To Increase Your Motivation By Using Vision Boards Another great way to increase your motivation is by using vision boards. A vision board is a tool which consists of a large board which contains images and slogans which you would like to experience or become in the future.
By looking at your vision board on a regular basis, it should increase your motivation because it reminds you of where you want to be in the future and what you need to do to get there. For example, if you vision board contains images of a nice house and car, this should remind you that in order to achieve this, you need to continue work hard at your job in order to earn enough money to buy a house and a car in the future. A great way to create a vision board is to start by writing down all of your goals, objectives and desires in life. Once you have all of these noted, you can then start to look for images on Google which match what you’re trying to achieve. For example, if one of your goals is to earn a lot of money in the future, you can search “money” on google and choose images which symbolize wealth and financial success. Once you have all of your images and your goals written down, start putting your vision board together. You can either buy a pre-made vision board online or make your own. The key to creating a powerful vision board which can increase your motivation is to make it personalized and unique to you! Make sure all of the images and colors on your vision board are things that are going to motivate and inspire you. You can even paste images of your family and friends on there too! There is no right or wrong way to do it, the most important thing is to make your vision board unique to you and something which inspires you! By creating a vision board and looking at it on a regular basis, it should increase your motivation to move towards your goals in life. Once you’ve created your vision board, I’d love to see it! Please post a picture of it in the comments section below.
How To Motivate Yourself By Listening To Music Another great way to increase your motivation is by using music. People often say that music can sooth the soul and a lot of people use it as a way to calm themselves down or to cheer themselves up when they’re feeling down.
However, did you know that listening to certain types of music can also increase your levels of productivity and motivation?
If you want to increase your levels of motivation, here are some types of music you should listen to: Workout Music Listening to music with a fast and upbeat tempo can help motivate you to get off your butt and do some exercise! This is why workout music is perfect for people who have a lot of things which they need to do. If you’re feeling a little bit unmotivated and you want to get started on your work out, listen to some fast-paced music. It should help you get started and keep you motivated during your workout. Classical Music Listening to classical music can also increase your levels of productivity and motivation. Classical music contains long and complex compositions which can help increase your attention span and make boring tasks seem much shorter. If you’re trying to get work done, try putting on a bit of classical music in the background. The music will make the task seem much shorter and you’ll get more work done in a shorter period of time. Your increased levels of productivity will ensure that you can quickly and easily finish your tasks! Driving Music Listening to driving music is a great idea if you have to drive somewhere which requires a lot of focus. For example, a lot of people in college have to drive to and from campus everyday. This amount of driving can become very boring and tiring especially if you have to focus a lot while you’re doing it. If you’re having a hard time focusing on the road, switch up your music to something with a fast beat. The fast beats will help keep you awake and motivated while you drive and can also encourage you to push yourself and step on the gas pedal a little bit more.
How To Increase Your Willpower And Stop Living For The Moment One of the main reasons why so many people have a hard time becoming motivated is because they always live for the moment. If you’re living for the moment, it means that you’re probably not thinking about or planning for the future.
This mindset can be very dangerous since anything which you haven’t planned for in advance will catch you off guard and make you unhappy. The best way to counter this is by increasing your willpower. If you increase your willpower, it will be much easier to get yourself to work on your tasks and complete them in a timely manner. Here are some tips which can help you increase your willpower: Keep A Clean And Organized Desk One of the easiest ways to increase your willpower is by keeping your work area organized. If you work at a messy desk, it’s going to be very easy for you to just distract yourself and do something else. On the other hand, if you keep your desk organized and tidy, you’ll feel more obligated to work since your desk won’t exactly be inviting you to sit down and do nothing. The easiest way to clean up your desk is by throwing away any unnecessary documents or objects. Additionally, it can also help to just straighten up your desk a bit and organize everything into their appropriate folders and subfolders. Try To Eliminate Caffeine If you’re like most people, you’re addicted to caffeine. Caffeine increases your heart rate and makes you more alert which is great if you need an extra boost of energy or if you’re pulling an all-nighter. However, too much caffeine can actually have the opposite effect and make it harder for you to focus and complete simple tasks. If you’re having a hard time focusing, try eliminating caffeine from your diet and then assess the changes. Chances are you may not even need it in the first place. Eliminate Distractions One of the biggest reasons why people can’t stay focused on their work is because of distractions. Whether it’s social media, video games or TV, distractions are everywhere. The best way to eliminate distractions is by turning them off. Try shutting your phone off when working or even leaving it in another room. Try playing music without any words so you’re not tempted to sing along. Alternatively, if you need some background noise, try listening to an audio book or podcast which is related to the work you have to do.
Your Mission To help you get started on increasing your willpower, here’s a mission for you. The next time you sit down to work, try keeping your desk clean and organized and see how it goes.
Try playing some upbeat music or listen to an audio book while you work and assess the changes. Additionally, try eliminating all sources of distractions and see how it goes.
Mission Complete! Once you’ve completed this mission, you’ll have increased your willpower quite a bit and made yourself much more motivated to get things done.
Additionally, you’ll also be more focused in general which will help you in your future missions!
Mission Day +1
Congratulations! You made it to your second day.
This is the first step in changing your life around for the better and achieving anything you want. If you made it this far, you’ve most likely developed a habit of working on your missions every day. Keep up the good work and the results will come soon!
Mission Day +3
You’ve made it to day 3, which means that you’re halfway through your first week. However, you’re not here to play around and see what happens, you’re here to change your life and achieve your goals.
Now that the ball is rolling, you’re going to have achieve greatness. Keep up the good work and don’t let anything distract you!
Mission Day +7
You’ve made it to day 7, you should be very proud of yourself. Not many people can achieve the type of discipline that you have and if they can, then they’re in the minority.
Continue working hard and LIVE Elite every day of your life!
By day 9, you should have developed a habit of working on your missions every day. The longer you go without breaking, the stronger the habit will become and it will become much easier to complete your missions.
This is because of a concept called “Neuroplasticity”, which means your brain is changing on a chemical and electrical level due to your new daily routine of completing your missions. This is why it’s so important to keep on top of your work and keep from breaking.
Don’t worry, we’re not going to make these missions harder or increase their difficulty as you progress. If you can do these first 9 missions, you can continue doing them once a day for the rest of your life with absolutely no problems.
With every passing day, you’ll feel better about yourself and happier about your achievements. By the time you reach day 30, life won’t seem like such a grind anymore and by day 90, you’ll feel like you can do anything!
Your life is about to change and if you keep at it, nothing will be able to stop you from reaching your goals. You can do this and we know you will.
Keep up the good work!
Welcome to Day 10! By now you should have had a few days off from working on your missions and if you’re like most people, you’ve probably broken at least one of these challenges.
Don’t worry though, everyone goes through this and if you’re determined enough, you can get past it and crush your goals within the next few days. The key is to never give up. The moment you do is the moment you fail yourself and lose the battle of yourself.
If you don’t believe in yourself, then who will?”
Your first step is to analyze the situation and try to figure out where you went wrong. Think back to the night before you broke your challenge.
What did you do that was different than usual?
Well, you watched a movie for one! We’re going to need to fix this problem by changing up a few things in your daily routine.
Before, you had a set schedule for what you were doing each day. You might have eaten out every day for lunch and skipped breakfast but if you altered it even slightly, it threw off your whole day, even if only slightly.
Starting today, you’re going to go back to eating at certain times of the day, go to the gym at the same time and stick to this routine as best you can. This will train your body to function properly on a set routine and in time, your body will grow accustomed to functioning properly on a routine.
These changes may or may not help you in the long term with completing your missions but even if they don’t help you with this, they will help you in your day to day life, assuming you keep with them for the rest of your life.
Now that we’ve got that out of the way, let’s get on with your first challenge!
We’re going to start with your eating habits. You probably already know this but in case you don’t, it’s important to maintain a balanced diet when you can.
Try eating 5 small meals during the day as opposed to the usual 3. This will keep your body full and satisfied, preventing you from getting hungry and possibly overeating at any given meal.
Also, try your best to follow the 30 minute rule:
If you find yourself really hungry, wait at least 30 minutes before giving in and eating. Try to distract yourself from the hunger by occupying your time with other activities.
By the time the 30 minutes has passed, you’ll have probably forgotten that you were hungry in the first place and if you still remember, it wasn’t really that bad so you won’t need to eat much to calm the hunger.
Now for the fun part, let’s fill that belly of yours with some veggies!
This one is pretty simple. Just eat one serving of veggies before your breakfast, lunch, and dinner.
Make sure you chew them well before swallowing to help your body digest them better.
Also, try not to drink too much with your meals. The idea here is to have your stomach mostly full of food so liquid is not overly necessary.
In fact, only drink when you feel like you’m about to dehydrate. This will make the food weigh more and feel more satisfying.
We also want to condition your stomach to only expect a certain amount of food at each meal so when you finally do venture out into the world on your own, you won’t be grabbing handfuls of food at a time and overeating.
This will also prevent you from getting indigestion and feeling sick from eating too much.
This one is pretty simple as well: Eat ONLY when you’re hungry. Don’t eat if you’re not actually hungry, this will just make it harder to get your eating schedule back on track if you have a heavy meal.
Stay hydrated and try to eat 5 small meals or snacks throughout the day. If you do have to eat more than usual, try having a small meal an hour after the first one to see if your stomach can handle it.
Remember, this all takes time so don’t get frustrated if you feel sick after eating or if you feel absolutely famished. Stay strong and keep eating.
Also, the 30 minute rule still applies even during these heavy meals. If you feel the need to eat more within 30 minutes of eating your first serving, wait an hour before trying again.
You’ve been through a lot so far and come out on top each time. I have no doubt that you’ll be able to handle this challenge just fine.
But remember, only I can help you with this challenge so if you feel like you’re going to go out and binge, well…
let’s just say there are consequences for those actions.
You think you’re ready?
I thought so.
Good luck, my brilliant child.
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The opponent-process theory of acquired motivation: the costs of pleasure and the benefits of pain. by RL Solomon – American psychologist, 1980 – psycnet.apa.org
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