Last week we learned that we do ourselves a disservice by believing we need to feel a certain way in order to get things done. By simply starting we experience progress, which is a key motivator. As we analyze the type of task, we can determine how to best encourage the desired behavior. Is it a simple "If...Then" situation; then create a carrot. For behaviors that involve even just a little bit of brain power, focus on clarifying your purpose and working toward mastery. Either way, celebrate progress along the way, while knowing there will be setbacks!
Today lets continue the conversation by looking at some more effective ways to motivate ourselves.
Two strategies that we like...
Many have shared examples of just "getting started". We might call this Building Momentum. For example, picking just 2 or 3 items for the "to-do list", setting a timer for 5 minutes and making picking up a race, making the set up of a task its own "to-do list" item, and starting with the shortest, easiest, or most manageable. Another example of this includes, giving yourself an out by saying something like, "I am going to run to the end of the block, and if I still don't feel like running I can quit." Chances are once we start we will keep going!
Best Starbucks employee!
Another strategy that is effective is attaching what you faithfully do to something you want to do. There might be an official term for this, but I can't find it, so lets use Piggy Backing as our unofficial term. I am faithful at going to Starbucks, and at one point was looking to increase the amount of time I spent reading my Bible. I applied "piggy backing" by attaching what I wanted to do to what I was already doing. This may or may not be research based, but it was hugely effective!
Two research based strategies to check into...
Temporal Landmarks:
Calendar events (i.e. New Years, birthdays, even Monday) that stand out in time, and structure our perceptions and use of time are called Temporal Landmarks. Research has examined how both experiencing and anticipating temporal landmarks impact motivation. Experiencing a temporal landmark can result in a "Fresh-Start Effect", making us feel more motivated to pursue our goals right after the landmark. Anticipating a future landmark may also increase our current motivation if we are reminded of an ideal future state. This occurs when we create a psychological separation between past, current, and future selves by distinguishing the passage of time.
Photo by Gaelle Marcel on Unsplash
There are two key practical implications for Temporal Landmarks. First, when we hope to eliminate bad behaviors but struggle to get started, temporal landmarks and their ability to open new time periods may prevent vicious cycles of impulsive behavior punctuated by the "I-Failed-So-I-Give-Up" moment (more on this here)! Second, highlighting temporal landmarks that signal new beginnings may be just the “nudge” we need to start our desired heathy behavior!
Research noted that when people who intended to quit smoking both wrote about their ideal personal future AND the negative aspects of their current reality, they were more successful at kicking their habit than people who only wrote about their ideal future success. Finally, temporal landmarks simply need to highlight the contrast between a desired future state and present reality in order to be motivating; they don’t even have to be particularly significant events as long as we identify them.
Commitment Devices:
When we take steps to pre-commit our future selves to follow-through with a behavior we are using a commitment device. In other-words, a commitment device is essentially something you put in place in the present to ‘lock you in’ to a certain course of action in the future. This highly effective strategy was found in one study to increase success by up to 40%! Here are some examples:
1. Deposit Contract: Commit money upfront (i.e. give to friend, use certain apps) that will be lost if goal is not attained. For example, I have a friend who gave me money and said I could donate it to my favorite politician (which was definitely NOT hers!) if she did not meet her weight-loss goal. She succeeded! (More on apps impact on behavior change here.)
2. Temptation Bundling: Restricting access to highly motivating activities (i.e TV, audio book) to only the times we are engaging in the desired behavior. In a study with the great title, "Holding the Hunger Games Hostage at the Gym", 61% of participants found that paying to have gym-only access to iPods containing tempting audiobooks was impactful and chose to continue with the strategy.
3. Other Examples of Temptation Devices:
- Long-term gym memberships instead of single day passes
- Leaving work at the office so you can’t keep doing it at home
- Buying junk food or candy in small packages, rather than in bulk
- Grocery shopping on-line to avoid impulse buying of unhealthy food
- Buying small plates to avoid overeating
- Workout partner for accountability
- At chapter breaks of well-liked book complete 5 minutes of chores
Finally, if it is possible to create distance between us and our temptations, it is a good idea to do so. Researchers have found that moving a temptation even a few feet away can have a positive impact on behavior.
The environments established by these strategies will lead to success, because they reduce our dependance on willpower, and increase our sense of control!
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.