Maximizing Motivation
Friday, June 14, 2024.
Whether you’re aiming to excel in your career, improve your health, or achieve personal goals, maintaining momentum can feel like an uphill battle.
But fear not, gentle reader!
Here are 20 powerful psychological strategies to help you stay motivated.
From mindset changes and practice improvement tips to goal-setting hacks and social motivation, these methods are backed by research in the psychology of motivation. Dive in and discover how to turn your dreams into reality!
1. Move the Task into the Present moment.
People start tasks sooner when they believe they are part of their present. Research shows that making a task feel immediate can help avoid procrastination. Starting with the easiest or most enjoyable part of a project can pull the task into your present and boost motivation.
2. Switch from Urgent Mode to Curious Mode.
Many adults live in 'urgency mode,' focusing only on short-term problems. Shifting to a curiosity mindset can broaden attention and help digest new information, fostering flexibility and openness to change. Luxuriate in quality thinking time. What are your values and preferences?
3. Concentrate on the Concrete. Be Concrete AF.
When you feel like procrastinating, switch from abstract ideas to concrete steps. Instead of thinking about writing a novel, think about writing the first sentence. Concrete actions make tasks more manageable.
4. Think "I Can Do Better!"
Self-talk like "I can do better" enhances performance, effort levels, and happiness. Research shows it is more effective than imagery and if-then planning.
5. Believe in Infinite Willpower.
Believing that willpower is infinite can increase your mental stamina. Studies show that people who view willpower as limitless feel more energized and less exhausted by demanding tasks.
Reference:
Job, V., Dweck, C. S., & Walton, G. M. (2010). Ego depletion—Is it all in your head?: Implicit theories about willpower affect self-regulation. Psychological Science, 21(11), 1686-1693.
6. Stop Dreaming. Forget that New Age Horsesh*t.
Dreaming about positive future events might make you feel good now but worse later. Positive fantasies can lead to depressive symptoms if they are not paired with actionable steps.
Reference:
Oettingen, G., & Mayer, D. (2002). The motivating function of thinking about the future: Expectations versus fantasies. Journal of Personality and Social Psychology, 83(5), 1198-1212.
7. Join the Pack.
Running is socially contagious. Data from a study involving 1 million runners shows that knowing other runners boosts your motivation.
Reference:
Aral, S., & Nicolaides, C. (2017). Exercise contagion in a global social network. Nature Communications, 8, 14753.
8. Learn from Observation.
Copying a friend's strategies can help you reach your goals. Mimicking techniques used by friends increases confidence and motivation. Napoleon Hill took it a step further. He imagined discussing his problems with one of his heroes in the Human Experiment.
Reference:
Finkelstein, S. R., & Fishbach, A. (2010). Tell me what I did wrong: Experts seek and respond to negative feedback. Journal of Consumer Research, 36(2), 194-207.
9. Awaken Your Competitive Spirit.
Competition is a powerful motivator. A study found that competitive settings increase fitness class attendance by 90%.
Reference:
Lount Jr, R. B., & Phillips, K. W. (2007). The influence of competition on group performance. Journal of Applied Psychology, 92(3), 853-862.
10. Start Somewhere…Anywhere!
Starting with the easy parts of a project can help build momentum. The https://danieldashnawcouplestherapy.com/blog/how-2-dark-emotions-shape-modern-success?rq=anger shows that unfinished tasks get stuck in memory, encouraging completion.
Reference:
Zeigarnik, B. (1927). On finished and unfinished tasks. Psychologische Forschung, 9(1), 1-85.
11. Engage In Purposeful Practice.
Purposeful practice helps develop grit, a trait that combines passion and perseverance.
Reference:
Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 92(6), 1087-1101.
12. Don't Overthink It.
Doubt your doubts by shaking your head while thinking negative thoughts. Overthinking can lead to all-or-nothing thinking and catastrophizing.
Reference:
Strack, F., Martin, L. L., & Stepper, S. (1988). Inhibiting and facilitating conditions of the human smile: a nonobtrusive test of the facial feedback hypothesis. Journal of Personality and Social Psychology, 54(5), 768-777.
13. Visualize Process NOT Outcome.
Visualizing the steps needed to reach your goal, rather than just the end result, can improve performance.
Reference:
Pham, L. B., & Taylor, S. E. (1999). From thought to action: Effects of process-versus outcome-based mental simulations on performance. Personality and Social Psychology Bulletin, 25(2), 250-260.
14. Use the Dark Side. Negative emotions like anger can be highly motivating.
Reference:
Baumeister, R. F., Vohs, K. D., DeWall, C. N., & Zhang, L. (2007). How emotion shapes behavior: Feedback, anticipation, and reflection, rather than direct causation. Personality and Social Psychology Review, 11(2), 167-203.
15. Use Loss Aversion.
People hate losing more than they love winning. A study found that focusing on losing a reward is more motivating than gaining one.
Reference:
Kahneman, D., & Tversky, A. (1979). Prospect theory: An analysis of decision under risk. Econometrica, 47(2), 263-291.
16. Enforce an Appropriate Punishment.
Small punishments can be more effective than rewards.
Reference:
Koch, C., & Nafziger, J. (2011). Self-regulation through goal setting. Scandinavian Journal of Economics, 113(1), 212-227.
17. Forgive Yourself.
Forgiving yourself can break the cycle of procrastination, making you feel better about the task and more likely to attempt it again.
Reference:
Wohl, M. J., Pychyl, T. A., & Bennett, S. H. (2010). I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination. Personality and Individual Differences, 48(7), 803-808.
18. Short Deadlines or None at All.
Short deadlines concentrate the mind, while distant ones allow procrastination. Surprisingly, no deadline can be better than a distant one.
Reference:
Ariely, D., & Wertenbroch, K. (2002). Procrastination, deadlines, and performance: Self-control by precommitment. Psychological Science, 13(3), 219-224.
19. Bite-Sized Goals.
Breaking goals into smaller steps increases achievement.
Reference:
Karlan, D., McConnell, M. A., Mullainathan, S., & Zinman, J. (2016). Getting to the top of mind: How reminders increase saving. Management Science, 62(12), 3393-3411.
20. Tell Someone Else About Your Goal.
Sharing your goal with someone whose opinion you value increases commitment and performance.
Reference:
Hollenbeck, J. R., Williams, C. R., & Klein, H. J. (1989). An empirical examination of the antecedents of commitment to difficult goals. Journal of Applied Psychology, 74(1), 18-23.
By leveraging these strategies, you can boost your motivation and achieve your goals more effectively. Happy goal-setting!
