riding the motivation wave

Surf’s Up! : Understanding motivation waves to achieve your most difficult goals!

Mia DavisOctober 24, 2012

Let’s begin with a definition.“In physics, a wave is a disturbance that travels through spacetime, accompanied by a transfer of energy.”

Wikipedia

Let’s begin with a definition.“In physics, a wave is a disturbance that travels through spacetime, accompanied by a transfer of energy.”

Wikipedia

For our understanding of motivation waves, let’s think of them as disturbances in our normal pattern of life that travel continuously through time. The key to success is to accompany these motivation

waves with a transfer of energy, or a dedication to act on motivation to achieve our goals!

Let’s get started!

To recognize and act on peaks of motivation, begin by identifying factors of motivation, which I will call key motivators.

What are Key Motivators?

What are Key Motivators?Goals

What are Key Motivators?Goals

Weight LossIncrease ProductivityGet better restSleep earlierBe more positivePractice instrument everyday…

GoalsBig Events

What are Key Motivators?

GoalsBig Events

What are Key Motivators?

WeddingMarathonClass ReunionDatePromBikini SeasonNew Year’s – Resolution…

GoalsBig EventsHealth Concerns

What are Key Motivators?

GoalsBig EventsHealth Concerns

What are Key Motivators?

ObesityDiabetesRehabilitationStress…

GoalsBig EventsHealth ConcernsLimitations on quality of life

What are Key Motivators?

GoalsBig EventsHealth ConcernsLimitations on quality of life

What are Key Motivators?

Can’t have children because of weightCan’t ride on roller coastersLack of confidenceWeakened performance in work/schoolFeelings of unfulfillment…

GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcements

What are Key Motivators?

GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcements

What are Key Motivators?

Group diet/ workout planOnline communityWalking buddyAA sponsor“Do it for your kids/ spouse, etc.”…

GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ ReinforcementsPositive “Streak”

What are Key Motivators?

GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ ReinforcementsPositive “Streak”

What are Key Motivators?

Have gone to the gym 5 days in a rowLost 13 pounds in last monthGot an A on an exam…

Positive “Streak”

What are Key Motivators?

Have gone to the gym 5 days in a rowLost 13 pounds in last monthGot an A on an exam…

Red flag! Negative streaks work the same way against motivation. If we’ve been gaining weight, doing poorly in a class, and experiencing a series of negatives, while sometimes this may motivate us to turn things around, in most cases, it decreases our “I can do it” mentality that accompanies motivation

Once presented with a key motivator, an individual is his or her peak of ability. In other words, increased motivation decreases the perceived “inability” to perform an otherwise difficult task. When motivation is high, goals seem more achievable.

In “Scientific” Terms

Crest – peak of motivationTrough – low of motivationWavelength λ – duration of motivationAmplitude –magnitude of motivation (how motivated are you?)

When do we strike?

For maximized results, we want to strike at motivation crests (peaks) because increased motivation = increased ability to do HARD THINGS (or really anything).

When do we strike?

HOWEVER, motivation peaks only come once in a while, so to maintain a healthy new behavior we cannot rely on motivation alone. Therefore, it is of critical importance that we form sustainable behaviors to achieve long-term goals.

For example…Cindy has been gaining weight. She is getting married, and just went dress shopping. She decides she wants to lose 10lbs before the wedding. With her motivation wave at a peak, Cindy is willing to overlook her previous setbacks and get going on the track to weight loss.

Another example…

Chemistry is Billy’s toughest subject. He studies for his exam, and gets an A. He is shocked and newly inspired to continue studying to keep getting good grades!

The key to success

is to strike when the iron is hot! When you are presented with a motivation peak, get going on your toughest goals and you CAN AND WILL ACHIEVE THEM!

Do beware!

On the motivation wave, we experience both crests and troughs, highs and lows. Just as when motivation is at its peak and we can have successful results, motivation lows can be detrimental to our health. Do not allow them to deter you from achieving your goals!

Do beware!If your motivation is low, remind yourself of past goals you have achieved and focus on little daily achievements. Take a five minute walk in the morning. Take the stairs instead of the elevator. Read a chapter of that book you set down months ago. Accomplishing smaller goals will make the bigger ones seem less daunting.

OverviewIdentify key motivators. If you or someone else is presented with GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcementsor aPositive “StreakThis is your time to act!

OverviewIdentify key motivators. If you or someone else is presented with GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcementsor aPositive “StreakThis is your time to act!

em: miadavis@stanford.edutw: @mtotheia