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Show Up. Mood Follows Action.

Control your behaviour

While controlling your thoughts and emotions has been long claimed to be extremely challenging, if not impossible, controlling your behaviour falls into a completely different category. 

Consequently, while forcing yourself at the very beginning into adopting a routine that involves practicing, doing, may turn out to be quite challenging, you will notice how in time, the routine itself will start building up your motivation to go on with the ‘doing’.

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IDEA EXTRACTED FROM:

Show Up. Mood Follows Action.

Show Up. Mood Follows Action.

https://medium.com/@BStulberg/show-up-mood-follows-action-943469d43480

medium.com

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Key Ideas

Go from knowing to doing

Mastering something goes beyond the idea of knowing that something theoretically. As knowledge is incomplete without experience, so is conceptual understanding unsatisfactory without practice.

Therefore, taking steps into a practical direction, doing something rather than just reading theoretical notions on the subject may imply you going to extreme lengths as exiting your comfort zone. However, this has always been the only successful way to obtain in the first place and then develop certain skills.

Control your behaviour

While controlling your thoughts and emotions has been long claimed to be extremely challenging, if not impossible, controlling your behaviour falls into a completely different category. 

Consequently, while forcing yourself at the very beginning into adopting a routine that involves practicing, doing, may turn out to be quite challenging, you will notice how in time, the routine itself will start building up your motivation to go on with the ‘doing’.

Get practical

Take your thoughts to a more practical level. After having defined your goals, then done a little research on how to achieve them, make sure you start taking steps in order to turn them into reality.

Get down to ‘doing the job’ and you will soon realize it took less than imagined.

SIMILAR ARTICLES & IDEAS:

Action is the biggest Motivation

Conventional wisdom states our motivation leads us to perform an action.

Our feelings and motivation do guide us, but there is a way to change our mental state, our mood. The way is Action it...

Control your Behaviour

While it is difficult to control our thoughts and feelings, it is entirely possible to control our external behavior and change our mood.

Mood follows action. This could be as simple as forcing yourself to exercise, run errands, or get dinner with a friend when you're feeling particularly low.

Reverse the Equation of Motivation

A firm daily practice takes some motivation to get going, but over time, the equation is reversed; dedicating yourself to a firm daily practice is what builds motivation.

Our constant practice of action alters our mood, taking a cue from our behavior.

"Okay, let's do this"

Despite all the doubt, fear or negativity, take the leap. Publish that post. Start that company.

When you get tired of thinking about a piece of work but not doing it, say "Okay, let's do ...

Start sloppy

Trying to aim for high expectations can put more pressure on you, leading you to avoid work by procrastinating.

Instead, start deliberately badly. When you know that you don't have to make the greatest thing ever, it's easier to start and easier to continue.

Start small

You might not feel like writing a whole final thesis, but you can write a paragraph or two before lunch break.

Those are small steps. Every small step builds momentum. Momentum energizes and can lead to ultimately completing the long journey.

Addiction to information
Addiction to information, to the infinite and immediately available mental stimulation the internet offers in the form of information is real and is a perfect outlet for procrastination...
Neuroplasticity

... is how the brain changes (for better or worse) in response to repeated experience: the things we do often we become stronger at, and what we don't use fades away.

Learn yourself out of procrastination
  • Accept that you are going to procrastinate sometimes
  • Disconnect from your smartphone. Otherwise, it will demand your attention subconsciously 
  • Be mindful with your emotions when you catch yourself procrastinating
  • Focus on one thing at a time, to avoid feeling overwhelmed
  • Take breaks
  • Celebrate your accomplishments.

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Dopamine Explained

We all seek happiness, and there is a scientific way we can find it.

Dopamine, the feel-good chemical in our brains, positively affects our mood, focus, energy and behaviour.

Happiness Centre: Dopamine

Dopamine is a neurotransmitter that controls our brain's reward and pleasure centre. It can help us:

  • Lose Weight
  • Fight against Depression
  • Be Motivated
  • Improve our Memory
  • Feel Happy
  • Stay mentally strong
  • Reduce bad habits
  • Increase Feelings of contentment
How Dopamine Works

The body and mind seek pleasureable experiences, resulting in the neurons creating dopamine in our brain. This can be also overdone using drugs, leaving a negative impact eventually.

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Stoicism asserts that we don’t control and cannot rely on external events, only ourselves and our responses.

At the very root of Stoicism there is a very simple, though not easy, way of living: Take obstacles in your life and turn them into your advantage, control what you can and accept what yo...

At the very root of Stoicism there is a very simple, though not easy, way of living: Take obstacles in your life and turn them into your advantage, control what you can and accept what you can’t.

“In life our first job is this, to divide and distinguish things into two categories: externals I cannot control, but the choices I make with regard to them I do control. Where wil...

“In life our first job is this, to divide and distinguish things into two categories: externals I cannot control, but the choices I make with regard to them I do control. Where will I find good and bad? In me, in my choices.”  -  Epictetus:

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Struggling To Build Healthy Habits
  • We tend to bite off more than we can chew, go too fast too soon, and then get overwhelmed too quickly.
  • We’re conditioned these days to expect and receive instant gratification.
Your “Big Why”

As you’re determining the habits or resolutions you’re trying to set, make the habit part of a bigger cause that’s worth the struggle.

You’re not just going to the gym, you’re building a new body that you’re not ashamed of so you can start dating again.

Healthy Habit Building 101

There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).

You have trained your brain to take a cue (you see a doughnut), anticipate a reward (a sugar high), and make the behavior automatic (nom that donut). 

Compare that to a cue (you see your running shoes), anticipate a reward (a runner’s high), and make the behavior automatic (go for a run!).

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Ego Depletion
Ego Depletion

Ego depletion happens when people use up their available willpower on one task.

We all have natural urges, desires, and tendencies that demand attention. When we curb those ...

Self Control

People having a high level of self-control experience better relationships and have higher achievement levels. Lack of self-control is associated with social conflict and low-grade academic performance.

Example: While following a diet regime, a person spends a lot of willpower the whole day trying to avoid junk food, but by the end of the day, all his mental energy has been exhausted, and there is no self-control left, resulting in snacking on unhealthy food.

Causes of Ego Depletion

Many emotional and physical factors contribute to ego depletion, like:

  • Emotional distress
  • Struggling to learn something new
  • Mental fatigue due to anxiety
  • Low levels of blood sugar
  • Too much choice
  • Conflicting beliefs and actions (cognitive dissonance)
  • Heart Rate
  • Hormonal imbalance
  • Being young and immature.

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Habit tracking

Is a simple and effective thing to do if you want to stick with a habit for good. No matter the format (calendar, journal, app), it provides immediate evidence whether you are making progress or...

The power of habit tracking:
  1. It creates a visual cue that can remind you to act.
  2. It is motivating to see the progress you are making. You don't want to break your streak.
  3. It feels satisfying to record your success in the moment.
To make habit tracking easier:
  1. Manual tracking should be limited to your most important habits
  2. Record each measurement immediately after the habit occurs

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Motivation
Motivation

Motivation is not a switch. Motivation is a flow. 

If you can create a self sustaining motivation engine, you’ll not only be able to find more meaning and purpose in your life, bu...

Motivation Engine in 3 parts
  1. Core. Your purpose. It is sustained by two things: Having Meaning, and Forward Movement.
  2. Support. What enables your goals. They can magnify the motivation core you have, or speed up the momentum that you build.
  3. Surface. Any type of external recognition that might give you motivation.
Think like Sherlock Holmes

“What Sherlock Holmes offers isn’t just a way of solving a crime. It is an entire way of thinking."

"Holmes provides... an education in improving our faculty of mindful thought...

Engagement
As children, we are remarkably aware to the world around us. This attention wanes over time as we allow more pressing responsibilities to attend to and demands on our minds to address. And as the demands on our attention increase so, too, does our actual attention decrease.

 As it does so, we become less and less able to know or notice our own thought habits and more and more allow our minds to dictate our judgments and decisions, instead of the other way around.

Pitfalls of the Untrained Brain

Daniel Kahneman believes there are two systems for organizing and filtering knowledge: 

  • System one is real-time. This system makes judgments and decisions before our mental apparatus can consciously catch up. 
  • System two, on the other hand, is a slow process of thinking based on critical examination of evidence. Konnikova refers to these as System Watson and System Holmes.

To move from a System Watson- to a System Holmes-governed thinking takes mindfulness plus motivation.

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