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Four Strategies that Build Lasting Motivation (and How to Use Them to Achieve Your Goals)

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https://lifehacker.com/four-strategies-that-build-lasting-motivation-and-how-5958782

lifehacker.com

Four Strategies that Build Lasting Motivation (and How to Use Them to Achieve Your Goals)
When it comes to motivation-especially for health and fitness goals-being an "inny" or an "outy" can make all the difference. The "inny" I'm talking about is "intrinsic motivation," or a drive to achieve that comes from inside a person and isn't motivated by external rewards.

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Internal vs. external motivation

Internal motivation, the drive to achieve that comes from inside a person is the kind of motivation that can lead to life-changing improvements and well-being.

External ...

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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 activ...

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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

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Examples of destructive thinking

  • Emotional reasoning means if a person feels something, they automatically assume it must be fact ("I feel like a loser, so I must be one").
  • Predictions of failure:...

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SMARTER Goal Setting

SMARTER goals: Specific, Measurable, Attainable, Realistic, Timely, developed Enthusiastically, and attached to Rewards).

SMARTER goals take the guesswork out of routines, so we're mor...

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Commitment Contracts

A person commits to a behavioral change and then establishes a "contract" (with a partner, a friend) whereby some consequence (usually a monetary one) results from the person failing to a...

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SIMILAR ARTICLES & IDEAS:

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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Self-control

Self-control

It’s your ability to resolve conflicts between your short-term desires and your long-term goals.

For example, successful self-control means sacrificing immediate pleasure (cookies a...

Why self-control matters

People who have high self-control aren’t missing out on enjoyment. Not being able to resist temptation and enjoying life are not the same things.

They tend to eat in a healthily way, exercise more, sleep better, drink less alcohol, smoke fewer cigarettes, achieve higher grades at university, have more peaceful relationships, and are more financially secure.

Biological limits to self-control

Research showed that self-control is ultimately limited by our biology. We can’t exercise effortful self-control indefinitely – the brain has to do regular maintenance to remain functional.

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Why Set Personal Goals

  • You are in charge. Personal goals force you to take responsibility for the actual efforts and progress.
  • You see the small steps leading to a big picture: big goals c...

“Which? Why? What? How?” Technique

... for choosing personal goals. Ask yourself these questions:

  1. Ask yourself which aspect of your life you would like to change most.
  2. Think about why you want to change this.
  3. How will that change make you feel? Determine what exactly will make you feel this way.
  4. Ask yourself how you can make this happen and then make it your personal goal.

The Life Balance Chart Technique

  • Draw a chart. Write down each of the various areas of your life (family, health, self-development, career, relationships) in a new column or line.
  • Assess your current happiness level in each of these categories by giving it a score from 1 to 10.
  • Think what will make you be fully satisfied with these areas. Write down your ideas – you will be able to transform them into personal plans.

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