How to find your motivation. Motivation for life. Formation of motivation. Motivation for a healthy lifestyle
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The only reason that actually makes people do anything is motivation. It can be related to our work, our hobbies, our relationships, and even our responsibilities at home. But, one way or another, there is always motivation due to which we do what we do. This article talks about where this motivation comes from and how to develop it in yourself.
Two types of motivation
There are only two types of motivation. They can be called differently, but, in my interpretation, the motivation of the first type is called positive, and the second - negative. I believe that these types are even more fundamental than concepts such as pain And pleasure. EVERYTHING we do, think, and believe is based to some degree on pain and pleasure.
Of course, all people understand pain and pleasure differently. But the incentives that guide and motivate us are the same. They are based on our judgment about what the result of a particular action will be. These associations with pain or pleasure are mostly hidden deep in our subconscious, and, unfortunately, most people are never aware of it. Instead, they go through life on autopilot.
But despite this, you can easily learn to turn the expectations of pain or pleasure associated with certain actions to your benefit and pay more attention to those that you would like to change. Therefore, it is important to understand how you can make this happen.
All motivation is internal
Because the perception of associated pain or pleasure is unique to each person and is based on individual experience, motivation factors lie within ourselves. Of course, there are external stimuli and circumstances to which we react, but ultimately, the motivation that prompts us to take certain actions comes from our inner world.
You always have a choice. The choice is how to respond emotionally and physically. You can shy away from everything new, or you can accept it and happily learn something previously unknown to you. This choice is determined precisely by those prerequisites that underlie motivation for most people. Not external factors, such as prizes and rewards or punishment, motivate us. Our interest in moving on is determined by the decisions each of us makes in response to external factors.
Generally speaking, if you think that by doing something you will get more More fun Rather than pain, motivating yourself to do it is quite simple! Conversely, if you associate much more pain than pleasure with these activities, you are likely to be uninterested in undertaking them and will avoid them.
To change your motivation and turn it into your benefit, you must learn to form new associations.
For example: Right now you are not motivated enough to exercise, and here are some likely associations you have formed that are holding you back:
- Exercise has never helped me before.
- Working out at the gym always makes me feel worse when I compare myself to others.
- I don't have much time to exercise, so it won't change anything anyway.
- I prefer to relax and do what I love than to play sports.
Step 1 : Replace pain pleasure .
The first three of these statements are associated with pain, and the last with pleasure, but, unfortunately, with the pleasure of not exercising. You could say that people who think this way have FAR MORE pain associated with exercise than pleasure, and are therefore less likely to be motivated to exercise. They need to transform pain associations so that they appreciate the real benefits of the sport and discover more pleasure in doing it. Here are some examples:
- If exercise helps so many people, it will help me too.
- When I'm in the gym, I see other people for whom exercise has become a habit. It's inspiring and I know I can do it too.
- Every time I exercise I feel better. This helps me maintain my health, no matter how little time I spend on it!
- There are things I like to do. And exercising, which not only helps me stay healthy but also keeps me in a great mood, makes me happy too!
Step 2 : Add some pain again.
Now, as you can see, associations with pleasure have replaced associations with pain. And for some people, this may be enough to gain motivation, but this does not always happen. You can increase your motivation by bringing back some of the pain, but this time it will be for your benefit. Think about all the pain you will experience if you DON'T exercise. Take a look at these examples:
- I will become fat and hate my body if I don't exercise.
- If exercise is not part of my lifestyle, I will not live as long as I could and will not be able to remain as active in the future.
- If I can't save good shape Thanks to the exercises, I will be a bad example and role model.
You can use this method of self-motivation as much as you want (or need it). The stronger your vision of the pain you want to avoid and the pleasure you want to experience, the easier it will be for you to gain motivation and take action. Constantly remind yourself of these associations and add new ones as they form!
You need to overcome your comfort zone
The most common problem that we encounter with our own motivation is fear of change. We are becoming increasingly comfortable with the way things are in this moment, and we stop looking for ways to test ourselves. And we begin to be content with how we live now, and with what seems to define our lives.
But, in fact, you have the power to change this order and take control of your life. But this requires self motivation. I really hope that by using this method, developing your own motivation and controlling it, you will be able to change your life.
Take a step forward and use motivation to get over comfortable zones of your life. This is exactly what you need to enrich your life experience, do great things and easily direct your life in the direction you dare!
If this year you didn’t manage to lose weight again by summer, you didn’t switch to proper nutrition and haven’t found your dream job, there’s a good chance that you simply lack motivation. Yes, achieving your goal is not an easy task, but if you find an incentive and start clearly following your dream, it will turn out that changing your life for the better is not so difficult.
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Visualize your dream
First of all, you need to be clear about what you want to achieve. Think through to the smallest detail what your body will look like when you lose those extra pounds or gain those coveted six-packs on your stomach. How much more confident you will feel about what clothes to wear, not to mention the sensation you will make on the beach in a skimpy bikini that you can finally afford without embarrassment. By visualizing the results of your workouts, it will become much easier for you to motivate yourself to go to the gym or give up flour.
Develop new habits
Our consciousness likes to work according to known patterns. This is because at the moment when a person does something out of habit, his brain rests because it does not need to process new information, coming from the outside, he already knows well what result the process will lead to. Therefore, so that you no longer have the desire to eat a few “on duty” donuts at night, try replacing this process with a more useful procedure like going for a run or 10 minutes of meditation. You can also come up with your own rituals that will set you up for work.
Make a detailed plan
Sometimes having a goal and the desire to achieve it is not enough. According to psychologists, many people give up halfway because at a certain point they realize that their dream is unattainable. Therefore, break your “path” into several segments, make detailed plan with a list of tasks and solve them gradually, slowly moving towards your dream.
Choose a role model
Lack of motivation is sometimes explained by the fact that a person simply does not have the right example before your eyes. Therefore, think about who can become your “beacon”. It could be famous model or a classmate who was able to overcome herself and make a fairy tale out of her life. Believe me, there are very few people in the world who get everything on a silver platter. Usually for beautiful photos Instagram hides the hardest daily workouts and 24/7 work above oneself. Don't believe me? Then read the autobiographies of successful athletes: for example, the book “My Struggle” by UFC champion Ronda Rousey, and then you will immediately understand: in order to become a champion, you need to work with full dedication.
Motivation is very important for every person, without it you will not be able to achieve impressive results. But sometimes finding motivation can be extremely difficult. If you have any problems, read this article - in it you will find motivational quotes and wise thoughts from great people that will help you in your endeavor.
Aristotle
We are what we do all the time. Therefore, excellence is not a single action, it is a habit..
George S. Patton
Take calculated risks. It is very different from spontaneous, thoughtless actions.
Proverb
Hurricanes cause oak trees to take root.
Saint Clement of Alexandria
If you don't hope, then you won't be able to find what is beyond your hopes.
Norman Vaughan
Dream big and don't be afraid of failure.
Samuel Smiles
With will, a person can achieve anything.
Ralph Waldo Emerson
We are all inventors, floating through life in search of discoveries, guided by our own maps, which have no duplicates. The whole world is a gateway, it's an opportunity.
Harriet Beecher Stowe
When you find yourself in a difficult situation, and everything is against you, when you already understand that you cannot hold on for another minute, never give up. Because this situation is precisely the moment when the tide will turn back.
Thornton Wilder
Always seek the sublime by reading, listening and contemplating great works every day.
Arthur Clarke
The only way to find the limits of the possible is to cross those limits and achieve the impossible.
Greek proverb
A good start is half the battle.
Robert Frost
The best way is always straight.
Johann Gottfried von Herder
Without inspiration, all the best faculties of our mind remain inactive. We have fuel within us that can only be ignited with a spark.
Josh Billings
Life is not about getting good cards, but to make good use of those that are already on hand.
Johann Wolfgang von Goethe
He who does not move forward goes backward.
Edward Young
And everyone can do what has already been done by man.
Samuel Smiles
Hope is like the sun, which, as it approaches it, casts an ever greater shadow of our burden.
Voltaire
Work saves us from three evils: boredom, vice and want.
Latin proverb
If the wind doesn't help you, take the oars.
Henry Ward Beecher
A person's best successes came after the greatest disappointments.
Adelaide Proctor
No star is lost once it has been seen, and we can always be who we could be.
Leonardo da Vinci
He who is tied to a star does not turn back.
author unknown
You can't plow a field doing it in your head.
William B. Sprague
Don't wait until the iron is hot to strike it - heat it with your blows.
Kenneth Hildebrand
Impressive lives are those that have been motivated by dynamic goals.
Samuel Johnson
No attempt will ever be made if all obstacles must be overcome first.
Publius Terence
Fortune favors the brave.
Richard Hooker
When the best things are not possible, the best things can be those things that are already possible.
Proverb
He who doubts is lost.
John B. Gough
If you want to succeed in this world, you need to create opportunities for yourself along the way. A person who is waiting for the seventh wave to wash him ashore may find that he has to wait a very long time for it. You can't do anything more stupid than sitting on the side of the road and waiting for someone to come and take you to wealth or influence.
Spanish proverb
An oak tree is not felled with one blow.
Pubilius Syrus
In doubtful matters, courage is everything.
Albert Einstein
Great men always meet with fierce opposition from mediocre minds.
Elizabeth Barrett Browning
It's amazing how you can ignite tomorrow with help today.
Karen had a day off from work, she felt overwhelmed and completely exhausted. You will remember days like these - the only thing you want to do is crawl back into bed.
Karen is a busy, ambitious single mother. As much as she would like to finish everything early and relax, she still has to cook dinner and read to the children before bed. Sometimes it is difficult to find the strength to do this. And some responsibilities and tasks are so unpleasant that it is difficult to find motivation to perform them.
Pay attention to your thoughts
We plunge into the abyss of self-flagellation and procrastination. When we're unproductive, it's easy to slip into endless self-criticism. Karen herself doesn’t notice how she begins to think how lazy and stupid she is. “I’m a terrible mother who doesn’t even have the strength to cook a normal meal and read to the children before bed,” she thinks.
Such thoughts lead us into a vicious circle: lack of motivation leads us to blame ourselves for procrastination, and as a result we feel even worse.
By berating ourselves, we do not increase our motivation. It often seems to us that we should be tougher on ourselves - this way we will be able to accomplish more. When we fail to meet expectations (our own or someone else's), we usually begin to blame ourselves and slip into self-criticism. A harsh attitude towards yourself does not add energy.
But where to start is with self-compassion. Stop and admit that you have to overcome a lot of difficulties. Whether you suffer from depression or are just having a bad day, the pain you feel is real.
Motivation comes from actions, not the other way around. Therefore, you should not sit and wait for the desire to do something to awaken, force yourself to start
We feel overwhelmed, overwhelmed or lethargic from time to time. Be kind to yourself as you would be to a friend who is going through a difficult time in their life. Recognize that it is normal to feel tired, overwhelmed, or listless sometimes, and that your value as a person is not limited to productivity alone.
Most people are afraid that they won't achieve anything if they are too soft on themselves. However, accepting yourself is not the same as feeling sorry or delving into your problems. By being compassionate with yourself and acknowledging the fatigue you are experiencing, you can free yourself from the flow of negative self-hypnosis that contributes to unproductivity.
Be kind to yourself
In a state of apathy, do not criticize yourself, but be kind to yourself. Self-compassion will increase motivation. After all, a joyful, happy state increases performance. But most of us are motivated by actions, not the other way around. Therefore, you should not sit and wait for the desire to do something to awaken, force yourself to start.
What did Karen do? After a hard day, she wanted to collapse on the sofa in front of the TV. She scolded herself for what a bad mother she was if she so often ordered fast food delivery instead of preparing a full dinner.
In a state of apathy, do not criticize yourself, but be kind to yourself
Because she scolded herself, the desire to cook did not appear; she only felt shame and her own “inferiority.”
To begin with, Karen needed to replace self-flagellation with self-compassion. She started telling herself things like, “I’m not lazy. I work full time and raise two children. This hard labour. It's okay if I order pizza sometimes. That doesn't make me a bad mother."
She admitted that she comes home from work tired and exhausted and needs proper rest. Now, when she comes home, the first thing she does is take a hot shower and then devote 10 minutes to meditation.
Karen gradually moved towards her goal of cooking a healthy dinner every day. To begin with, I limited myself to salad. Over time, I began to cook more and more, and on those days when there was no such opportunity, I did not blame or shame myself for it.
Bottom line - to motivate yourself, start with self-compassion and gradually work towards your goal.
About the expert
Sharon Martin psychotherapist, her website.
Even those who do what they love at a job they love, surrounded by diligent, diligent and empathetic colleagues, are not immune to surprises in life in the form of lack of motivation.
Even those who receive for their spilled bloody sweat a solid reward in dollar terms, not protected from falling into a space of chaos: without incentives, excitement, motivation.
In such situations, it is extremely important to find a lifeline from the pit of indifference, indifference and insensitivity. How to find motivation and continue to create comfortably in life, work carefree and organize wisely, this cheat sheet will help for those who have temporarily become inactive, inert and difficult to get up.
Maneuvers to find motivation
To begin with, let’s be reassuring. Problems with the absence or lack of motivation are difficulties not only for sour and idle couch potatoes, for whom laziness was born before them. The question of how to find motivation often worries hard-working, disciplined and responsible hard workers.Digging out the root of evil and being able to expose the true culprit of the lack of incentives is a useful, but very labor-intensive and time-consuming activity. Moreover, in order to find out why all the fuss has flared up, it often requires the quite expensive help of a competent heart specialist and an experienced shrink in the guise of a psychologist.
What to do when you always want to eat in life, but there is no strength, desire and desire to break the backbone at all? It turns out that there are simple tricks and simple techniques to increase motivation that work very quickly and allow you to see the prospects on the horizon even among very skeptical critics. Let's look at the tricks in more detail.
Maneuver 1
Before increasing motivation, we must clearly define what we actually need these incentives and tides for. vitality necessary. Realize and understand why we make any bodily movements in life and in what direction we are moving. That is, simply - set goals. Each individual has their own objects of the sweetest dreams: from tiny intentions to global projects. However, we must clearly define our mission in life, designate final goal our actions and approve step-by-step guidelines.
The ideal option is to hang the compiled “ calendar plan“in a visible place, for example: near the desktop, where, willy-nilly, you will direct your gaze to your goals.
There is a very obvious prospect: the daily annoying flashing of your intentions will simply cause the need to quickly cross out all the points with a bold marker.
Maneuver 2
A good way to develop motivation for tired, overworked horses is to replenish the energy deficit with a well-deserved break during the day. It has been tested in practice that a complete switch to another type of activity, muscle relaxation, meditation during the lunch break will eliminate psycho-emotional stress and eliminate fatigue in brave workers.
Such a thirty-minute break, spent outside the office and reserved for performing pleasant activities, will lift your spirits, increase your vitality, give you energy and inspire you to accomplish new feats.
Only such a “work intermission” needs to be spent wisely: take a leisurely stroll along a snow-covered alley, feed the swans in the city pond, cozy atmosphere without prying eyes.
Maneuver 3
A primitive trick for increasing motivation in life, however, it works very well. Place images in the visible space that inspire and stimulate. For some, it will be a portrait of an authoritative politician, a famous athlete or a highly rated businessman. For another, such an “inspiration” will be a photograph of a smiling descendant in the arms of a happy beauty, proudly bearing the title of wife. For the third, the “motivator” is a picture of a snow-white yacht moored to a luxurious villa on the ocean shore.
It is enough to hold your attention for a few minutes on such “stimulants”, and the stimulant immediately gives an impetus to achievements, quickly attaching wings even to a hunched back.
Maneuver 4
Not quite a standard trick, but when used rarely it shows phenomenal results: use “carrot and stick” to cultivate your motivation. As a “whip”, you are sometimes allowed to give yourself a thrashing: get angry, scold and shout, but not with angry and offensive words and, of course, without strangers. After such a short soaping of your head, you should restore your reputation to yourself by demonstrating a fragrant “carrot” in the form of remembering your achievements, victories, winnings and other pleasant moments. Moreover, the consumption of the “delicacy” should be much longer in time than the period of removing the chips.
As a result, motives will immediately appear, because such a nice, capable and purposeful person as we are cannot stand still, pick and beat pears.
Maneuver 5
Each person has their own conventional signs, which aim him at active work or focus on complete relaxation. For example: the passion for creating masterpieces for the author of this article arises when the shadows of worried clients, worried patients and tired colleagues do not flicker in her workspace, that is, in silence and alone. Plus a piece of dark chocolate and a glass of freshly squeezed orange juice: inspiration and incentive arrive without special invitation, turning you into a tireless advice-giving robot.
Maneuver 6
For many, setting clear deadlines for completing one or another action helps them find motivation in life, of course: within reasonable limits. Understanding that this activity needs to be completed in a few minutes, and then you should move on to another task in time allows you to concentrate on the solution specific task and not be distracted by nonsense that destroys the incentives themselves. Therefore, we determine the deadlines for completion certain work, we form a goal - to meet the agreed time, start the timer and complete the planned action.
However, such a race against time should not cause internal irritation and dissatisfaction, a feeling of haste and fussiness, otherwise there will be no other results other than an emotional breakdown.
Maneuver 7
Some people can be pushed to energetic actions in a given direction of life by their close circle of optimistic, decisive, self-confident people. Communication with “eternal survivors” and people occupying a prestigious place in the social hierarchy increases motivation. A conversation with resilient and positive people is an inexhaustible source of support, who will share their experience on how to overcome this or that obstacle, advise on how to avoid mistakes, and breathe a breath of fresh air into a languishing whiner.
Finishing maneuvers
- We alternate mental stress with physical activity.
- We don’t take on a mountain of difficult tasks at once, but solve all the problems gradually.
- We find inspiration in creativity.
- We draw strength from the bosom of nature.
- We restore energy with a good night's rest.
- We eat healthy products and drink enough fluids.
- Don't forget to smile at your reflection and praise yourself for the results achieved.
- Visualize our own goals.
- We build a “pedestal of honor” for ourselves, recording positive deeds.
- Let's get acquainted with success stories from other people's lives.