How to hack your motivation

Many people find it hard to get motivated to exercise or feel they need specific tips for motivation when working from home. In his 2020 New York Times best-selling book Limitless, celebrity brain coach Jim Kwik shared his science-based techniques for letting go of limiting beliefs, bad habits, and harnessing the motivation needed to achieve life’s big goals. Try these tips to find, and hold on to, the motivation you didn’t know you had.

[Photo Credit: ivanko80]

The term motivation describes the purpose one has for doing something. It’s the desire for acting or behaving in a particular way. Typically, it is said that there are two main types of motivation. The first is known as intrinsic,  which comes from internal factors. People who are intrinsically motivated take a particular action because it gives them enjoyment; not because they have to. The second kind of motivation is extrinsic, which is driven by factors outside yourself. Reward and punishment are two examples of extrinsic factors.

Yet in 25 years of coaching high achievers, Kwik has developed a very different way of looking at motivation. Motivation isn’t something you have, it’s something you do. It’s a process that anyone can follow to create powerful, sustainable motivation. Here’s the formula:

Motivation = Purpose  x  Energy  x  Small Simple Steps

Children love to ask ‘why?’, but how often do you check in with your why for the goals that you’ve set for yourself? Goals become much more meaningful and motivating when you can connect with them on an emotional level. You don’t need to feel good about doing a particular task, but you do need a reason for doing it.

Ideally, goals should relate to a personal challenge you want to conquer, your core values, or your life’s purpose. Ensure your goals make a positive contribution to your mental, physical or emotional health and that they’re exciting enough to pull you towards them when you feel motivation flagging. Remind yourself what you gain by doing the task, or what pain you’ll feel if you don’t do it.

Try this: Start a habit of asking yourself ‘why?’ before you do anything.

Motivation, according to Kwik, is all about energy management. Especially brain energy. A good diet, high in omega-3 rich fats, vegetables, and nutritious spices will provide the necessary fuel for the brain when combined with quality sleep and exercise. But don’t mistake Kwik for an exercise guru. He cites extensive research that shows even just 10 minutes of aerobic exercise per day can have great benefits.

Try this: Learn about brain foods and incorporate them generously into your diet.

It’s easy to become overwhelmed, and unmotivated when the way forward isn’t clear or feels too big. Breaking down a goal, project, or task into small, bite-sized pieces makes it feel more achievable. Kwik coaches readers to think about an important task they’ve been putting off and define the simple steps they could take each day. By taking a small step each day, we can slowly create a positive habit and get closer to the goal. Small steps add up quickly, and the human brain loves to have tasks completed.

Try this: Start a new simple three-step morning routine that allows you to jump-start your day with a series of small accomplishments.

The good news is that you’re not stuck with your current level of motivation. With a fresh perspective and a new approach, you may find yourself accomplishing difficult things with a lot less struggle.