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5 Surprising Tips To Increase Your Motivation Immediately
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Strike a high-power pose
Body language affects not just how you’re perceived by others, but also your internal body chemistry.
A high-power pose usually means having your body open rather than hunched up. That means chest out, arms spread, no slouch. Most simply, it means that you try to take up a great deal of space.
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A fresh start
You can give yourself a fresh start anytime. By doing so, you’re going to have a burst of energy.
These “intertemporal markers” encourage us in two ways: by making people disconnect from past failures, and by promoting a big-picture view of life.
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Eat some chocolate
- It increases both serotonin, a neurotransmitter that promotes calm, and also phenylethylamine, which promotes stimulation. White chocolate does both even more intensely.
- It triggers a release of dopamine, which will elevate your heart rate and significantly increase motivation.
- It also results in a mild antidepressant effect, literally because your brain responds to the stimulants by promoting blissful emotions.
Other dopamine-inducing foods that can help maintain a healthy diet: blueberries, spirulina, and fish high in Omega-3 fats.
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Write a contract
Write an informal contract will help achieve goals and form new habits. Put up some money, say $50, and if you succeed, you get your money back; if you fail, then your friend donates the $50 to a charity of your choice.
It works like Commitment devices. It changes this up so that choosing what feels good in the short run gets more costly. In addition, it requires that you set a concrete goal.
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See some green
A researcher hypothesized that seeing green makes people think of growth. It’s taken as a cue that we can improve task mastery and that we have room to grow.
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Motivation is a muscle that we need to build
Motivation does not happen to us. It is a muscle that we need to build. After an inspirational talk, we might feel motivated for a while but will fall back to our old routines.
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How to set the motivation flywheel in action
Knowing what keeps you back is as valuable as determining how to get started.
- What are the bottlenecks to get you started?
- What can cause you to stop once you start?
- How do you know what to do once you get started?
- What if you're not capable of achieving your goals?
- How would you know if you're making progress?
Don’t wait until you're ready, start today
- Even if you don't feel like it, take control by starting today.
- Shift your mental energy from thinking to doing.
- Believe there's no better day to start than today.
- Set a micro goal for today without worrying about tomorrow.
- Commit to taking one small step.
- Tell yourself that when you gain momentum, the task will become easier.
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Motivation vs. Intention
We all have the motivation, willpower, or desire to achieve our goals to some degree.
What makes the difference, what turns your goals into reality is not really your level of motivation, ...
Implementation Intentions
They refer to the plan you make about when and where to act before the action occurs.
The format for creating an implementation intention is: “When situation X arises, I will perform response Y.”
Implementation intentions are an effective way of sticking to your goals.
Follow Through With Your Goals
If you make a specific plan for when and where you will perform a new habit, you have bigger chances to follow through.
You don't need motivation, you need clarity. Simply follow your predetermined plan: I will [BEHAVIOR] at [TIME] in [LOCATION].
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Internal vs. external motivation
External ...
Self-Efficacy
It means believing in your ability to perform a task and achieve goals. There are 3 ways to build self-efficacy:
- Ensure early success. When first starting out, choose activities you're certain you can do successfully.
- Watch others succeed in the activity you want to try. This is particularly effective if the person you're observing is similar to you (friends, neighbors, co-workers).
- Find a supportive voice. Personal trainers and coaches are skilled in giving appropriate encouragement, as are good friends (usually).
Fundamentally Independent Thinking (FIT)
A fundamentally independent thinker understands that nothing makes a person upset, angry, or depressed; rather, what a person thinks about the world determines how they feel.