Neuroscientist: "This Simple Skill Will Keep You Motivated" | Andrew Huberman
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Avoid relying on external rewards or quick fixes for motivation
Instead of seeking motivation from external sources like money, praise, or instant gratification, focus on building intrinsic motivation.
Example: A student studying for an exam solely for the reward of a good grade might lose motivation if the reward isn't immediate or as expected. However, a student who finds the subject interesting and enjoys learning will likely be more intrinsically motivated to study.
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Find intrinsic satisfaction in the effort itself
Discover the joy and fulfillment in the process of working towards a goal, rather than solely focusing on the end result.
Example: A runner might find satisfaction in the physical challenge and mental clarity gained from training, even if they don't win a race.
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Break down large goals into smaller, achievable steps
Overwhelmingly large goals can be discouraging. By breaking them down into smaller, manageable steps, you can create a sense of progress and accomplishment.
Example: If your goal is to write a novel, break it down into chapters, then scenes, and finally paragraphs. Celebrate completing each chapter.
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Celebrate small wins along the way
Recognizing and rewarding your progress, no matter how small, reinforces positive behavior and keeps motivation high.
Example: If you're trying to eat healthier, celebrate choosing a salad over fries or going for a short walk.
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Practice mindfulness to stay present and engaged in the task
Mindfulness helps you focus on the present moment, reducing distractions and increasing your ability to enjoy the task at hand.
Example: While working on a project, try to avoid multitasking or checking your phone. Instead, focus on the task at hand and be fully present in the moment.
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Conclusion
By shifting our focus from the end result to the process, we can harness the power of dopamine to create lasting motivation and achieve our goals.
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CURATOR'S NOTE
Andrew Huberman's guidance on sustainable motivation
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