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

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 more likely to stick to them.

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IDEA EXTRACTED FROM:

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

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

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

lifehacker.com

6

Key Ideas

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 rewards (like compliments, fitting into a smaller size, or winning a race) might get a person started but it won't last in the long-term.

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. 

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: when a person makes predictions using FEAR, or False Evidence Accepted as Real ("I know I'll make a fool of myself in front of everyone in the gym when I try to lift weights, and I'll fail").
  • "Mind-reading". A person assumes people are reacting negatively to them when there's no evidence for this assumption.

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 achieve their goal. The idea is that the desire to avoid the consequence helps keep people more committed to success.

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Achieve Your Goals: The Simple Trick That Doubles Your Odds of Success

Achieve Your Goals: The Simple Trick That Doubles Your Odds of Success

https://jamesclear.com/implementation-intentions

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We all have goals. And what's the first thing most of us think about when we consider how to achieve them? "I need to get motivated." The surprising thing? Motivation is exactly what you don't need.

4

Key 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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How to Stick to Your Goals When You've Lost Motivation

How to Stick to Your Goals When You've Lost Motivation

https://www.huffpost.com/entry/how-to-stick-to-your-goals-when-youve-lost-motivation_b_9324896

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Almost two months have gone by already! Time flies, doesn't it? It feels as though last week we were just reflecting on our past year and planning for the year ahead. Most of us start every new year with a set of goals we are determined to achieve.

6

Key Ideas

Force yourself to do things

Our mind has muscles. It memorizes patterns. By doing this over and over, you're building your willpower and self-discipline. 

Forcing yourself to do things...

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
Focus on the emotional reward

Focus on the feeling you feel after doing something that you know is good for you.

  • The adrenaline rush.
  • The feeling of being fit and healthy.
  • The relief you feel after having finished a big project.
  • The pride you gain from an accomplishment.
  • The confidence you feel after having faced your fear.

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Why And How You Should Practice Mental Fitness | Pick the Brain | Motivation and Self Improvement

Why And How You Should Practice Mental Fitness | Pick the Brain | Motivation and Self Improvement

https://www.pickthebrain.com/blog/practice-mental-fitness/

pickthebrain.com

The importance of physical fitness is all over the media, and there is a good reason for that fuss. When you keep your body healthy, you will prevent many serious health conditions and preserve your well-being for longer. However, the aspect of health that's not getting enough attention is mental fitness.

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Key Ideas

Practice mental fitness

Mental fitness simply means to cultivate positive values and keep your mind active towards something that will make you happy.

Mental fitness is the only way to prevent menta...

How to practice mental fitness
  • The best way to keep your mind focused, steady, and undisturbed is meditation. 
  • Read a lot and widely. Learn something new every day, but don’t limit yourself to superficial knowledge.
  • Do anything that would challenge your intellect and test your memory.
  • Engage in meaningful conversations with the people you love about a wide range of topics.
  • Have a hobby. 
  • Turn off the TV and spend a few days away from the computer.