ignite your motivation · ignite your motivation five steps to get ng off your bu and achieving...
TRANSCRIPT
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Kurt Nelson, PhD President & Founder
your IGNITE motivation
Fivestepstoget+ngoffyourbu2andachievingyourlifegoals!Six
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Purposeful Change is Hard
Whatpercentagehadfullychangeda;er2years?
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Whatdoyouneedto
Change?
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Lose weight Get a promotion Write a book Exercise regularly
Spend more time with the kids
Complete a project
Start a new company Save more money
Learn to play an instrument Learn a new language Earn a degree Manage better
Start a new career Control my anger Develop a new hobby
Watch less t.v.
Be more organized
Stay focused Be a better parent
#1responseonourchangesurvey
WeAsked afewhundredpeople
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6 Step’s to Igniting your Motivation Engage your Emotions Prepare your Plan Harness your Habits Enable your Environment Socialize your Support Plot your Progress
Yes…the first and last word all start with the
same letter
P P
P P P
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Todrivechangeweneedtofindthat
spark that ignitesapassion
Change isn’t sustainable through rational
contemplation
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Sometimes you need a trigger to get started…
Triggers are those events in our life that either get us to 1) realize or 2) take action on an underlying goal.
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James’ Story
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Discovering who you are…what do you aspire to? “I am the type of person who __________!”
Finishes things Is a good friend Strives for perfection
Is fun to be around
Puts family first
Thinks before I talk
Does what it takes
Is thoughtful of other people
Is healthy in mind and body
Never gives up Doesn’t make excuses
Wants to learn and grow Has faith
Focuses
Is there for people
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FindyourFlowFlowisthestateofop+malbeing.When in a state of flow, people are engaged and lose their sense of time. They become immersed in the activity.
LowSKILLSHighLowCHA
LLEN
GEH
igh
Anxiety
Boredom
MihalyChizimihaly
To achieve this, the activity has to be such that it pushes the person and
challenges them, but doesn’t challenge them so far beyond their ability
that they can’t be successful.
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4 Drive Model
of Motivation
Acquire&AchieveDriventoacquirethings,resources,
pleasuresandstatus
Bond&BelongDriventocreateposi5ve
rela5onships,engage,and“fitin”
Create&ChallengeDriventoa9ainmastery,learn,
improveandcreate
Define&DefendDriventodefendstatus,ideas,rela5onshipsanddefinepurpose
Tapping into Our Drives Wearedrivenbyanumberoffactorsthattypicallyfallintofourmaingroups.Eachofushasauniquemixofhowthesefactorsmo+vateus.Understandingwhichdrivesarestrongestinuscanhelpusensurewearetappingintoourunderlyingdrivestoachieveourgoals.
Lawrence&Nohria
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EngageyourEmo+onsAcBonSteps
1 Thinkaboutwhoyouwanttobe?Whoyouwanttobeatthecore?Whatarethosethingsthatareimportanttoyou?Whatdoesitmeantobethattypeofperson?Takeafewminutesandfillinthesesentences:“Iamthetypeofpersonwho________________________________!”“Iamthetypeofpersonwho________________________________!”“Iamthetypeofpersonwho________________________________!”
This is the easy part, the hard part is understanding
what is holding you back and finding that trigger that
will spark action and keep you committed for the long
haul!
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Prepare your Plan Developaplanonwhatyouneedtodo.Weneedtobuildtheplantoovercome our obstacles
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Youneedtofindoutwhatis
holding you back
Is it something external or internal? What will it take to
make this goal happen?
Most importantly, what do you need to do differently
to achieve this goal.
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Overcoming Blind Spots
Ourmindsdoareallygoodjobatkeepingnega+vethingsaboutourselveshiddenfromus.These“BlindSpots”canbesmall(i.e.,notmakingeyecontact)orlarge(i.e.,makingpromisesthatarenotkept;overreac+ngtocri+cism).For more info on this topic, read Loretta Malandro’s great book, Fearless Leadership
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KEEPYOURPLAN SIMPLE
We tend to overanalyze and put in too many steps,
keep it simple and focused on the things you
need to really do to achieve your goal.
Focus on daily activities or responses to cues!
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PREPAREyourPLANAcBonStepsNextask a really good friend toreviewthislistandseeiftheycanfindotherfactorsthatareholdingyouback.Askthemtobebrutallyhonestwithyou-par+cularlyaboutwhatyouaredoingthatmightbeholdingyourselfback(andbeopentowhattheysay–youmightnotlikewhattheytellyou).
1 Foryourgoals,writedownwhatyouthinkisholdingyouback.Makethelistasextensiveasyoucan.Includebothexternalandinternalfactors.
Sometimes it is good to sleep on this list and add
to it the next day.
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AcBonStepsIfyouthinkthatthisistoosimple,focusonthefirst steps. Forexample,threestepstostartwri+ngabook:1)conductresearch1houreachdayfornext3weeks2)write2pageseveryday–includingweekends3)resistedi+ngpagesun+lachapteriscomplete
2 Writedownthreeac+onsthatyouneedtodotoachieveyourplanandovercomeobstacles.ONLY3ITEMSANDMAKESURETHEYAREACTIONABLE.Printthisoutandpostitvisiblywhereyouwillseeiteveryday.
PREPAREYOURPLAN
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HarnessyourHabits
Muchofwhatwedoissetoffbyunconscious cues that we have developed over a lifetime
“We are what we repeatedly do. Excellence, then, is not an act but a habit.”
Aristotle
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Some habits are good – others are
not. What you need is a way to
change the bad ones and keep the
good ones.
Weneedtochange the habits thatarekeepingusfromachievingourgoals.
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Habit Loops “First,thereisacue,atriggerthattellsyourbraintogointoautoma5cmodeandwhichhabittouse.Thenthereistherou5ne,whichcanbephysicalormentaloremo5onal.Finally,thereisareward,whichhelpsyourbrainfigureoutifthispar5cularloopisworthrememberingforthefuture.”CharlesDuhigg,ThePowerofHabit
Duhigg
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Changing a habit
CharlesDuhigg,againstates, “…tochangeahabit,youmustkeeptheoldcue,anddelivertheoldreward,but insert a new routine.”
Duhigg
X
Insertnew
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Keystone Habits
Habitthatimpactslargerpor+onsofyourlife(i.e.,exercise–providesmoreenergy,clearfocus,helpyousleep,feelhappierandhavebe2erhealth).
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Tie yournewhabittoacurrent behaviorthatyoudoeachday
withoutfail
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SHAUNIRWINPresidentAndersonAgency,Authorandself-stated“incrementalist”
Shaun’s book, “Convertible Referrals” is on Amazon http://
www.amazon.com/Convertible-Referrals-Shaun-Irwin-ebook/
dp/B00DD5TD34
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AcBonSteps
Habit Cue Reward
1 Iden+fyandwritedown3keyhabitsthatyouneedtochangeinordertoimplementyourplanandachieveyourgoal.Includethecueandresponseforeach.
Start small…don’t try to tackle the world – start with a small change
(i.e., 1 push up a day for a week) – research shows that it will grow!
2 Pickoneortwohabitsandanswerthefollowing:“When______,Iwill____________anditwilldo_______.”cue routine reward
HARNESSYOURHABITS
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Enableyourenvironment
Makeiteasyforyoutosucceed.“Makethewrong behavior
hard andmaketheright behavior easy”
Pa2erson
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Willpower
Move the cookies to the basement!
Islikeamuscle–youcanbuilditup,butalsowearitout
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Environmental• Foodinpantry• TVinlivingroom/bedroom• E-mailseMngs• Halloweencandy• Noisywork• Interneton• Phone
Environmental & Emotional
EmoBonal• Nega5venellies• Badinfluencers(“justonemore
beer”)• Stress• Boredom
Develop strategies toenableyoursuccess:• Shutdown/move/hide
• Establishrules–ifthis,thenthat/onlytalktoXonweekends• Technology–use5mers/disableno5fica5ons
Ifcan’tremove–canyoure-calibratecue?
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Two-minuteruleIfyoucanresistanurgefor
2-minutes youhaveincreasedyourlikelihoodofsuccessbyafactor of 4
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AcBonSteps
Element Timeframe
1
ENABLEYOURENVIRONMENT
Makealistofthoseelements(physicaloremo+onal)thatyouneedtochangeinordertoimplementyourplanandachieveyourgoal.Seta+meframeforchangingeachofthem.Writethesedown.
Be specific in when – pick a specific day or
time to do this…
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fourth–socializeyourstrategies
Wearecreaturesofhabit.Muchofwhatwedoissetoffbyunconscious cues that we have developed over a lifetime
“We are what we repeatedly do. Excellence, then, is not an act but a habit.”
Aristotle
SOCIALIZEYOURSUPPORT
Enlistother’shelptokeepyouonthepath.Socializewhatyouaregoingtodo–notwhatyouwantto
achieve
Research shows that social support is one of
the key drivers in maintaining change
initiatives!
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3typesofsocialsupport:• Mentor –helps you know how and
what to do • Referee– keeps you accountable• Wingman (partner) – the positive
motivator and enthusiastic supporter
Can be one person or many
people.
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Mentors: Thesearepeoplewho:• Havedoneitbefore• Haveanexper5sein
theareayouwanttochange
Theywillhelpyouby:• Ac5ngasacoach• Providinginsight• Ac5ngasasounding
boardforideas• Helpingplan
Identifying your Social Support Team
Wingmen: Thesearepeoplewho:• Provideongoing
support• Areyourcheerleaders• Youremo5onal
counselors
Theywillhelpyouby:• Beingthereforyou• Encouragingyouand
pushingyoutothenextlevel
• Ashouldertocryon
Referees:Thesearepeoplewho:• Canbehonestwith
you• Someoneyourespect• Someoneyoudon’t
wanttoletdown
Theywillhelpyouby:• Holdingyou
accountable• Beingbrutallyhonest
withyou• Iden5fyingblindspots
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AcBonSteps
1 Writedown2-3peoplewhowouldbegoodsupportpeopleforyou.Theseareyourcandidatesforyoursupportteam.Thinkabouttheirstrengths,theirpersonali+es,andhowyouinteractwiththem.
2 Pickoneandcallthemtoday.Tellthemwhatyouaretryingtodo,askthemfortheirsupport.Explainexactlywhatyouwantthemtodoforyou.Helpthemunderstand:1. Whatyouwantofthem2. Howyouwanttogetitfromthem3. Howo;enyouwillneedit
SOCIALIZEYOURSTRATEGY
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PlotyourProgress
ProgressPrinciple:“…ofalltheeventsthathavethe
powertoexcitepeopleandengage…thesinglemost
important is making progress –evenifthatprogressisasmall
win”
TeresaAmabile
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YouwilldroptheballsomeBme–that’sok…justmakesureyoudon’tletitbecomeahabit“Makethisyournewmo2o:‘Nevermisstwice.’”JamesClear
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Automate your Tracking (Apps, Web & Tools)
My Fitness Pal
Lose It!
Lift
Way of Life
Habit List
Habits
Streaks – Motivational Calendar
CheckMark Goals
43 Things
Fitocracy
Lifetick
Goalscape
Milestone Planner
Joe’s Goals
Mindbloom Life Game
Aherk!
stikK.com
Luminosity.com
Nike Fuel
Fitbit
These are just a small sample of some of the apps,
tools and websites that you can use to automate the
tracking of your progress.
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Rewardyourself:Whenyouachievemilestones–giveyourselfareward
This could be a number of things – reach a milestone
and you get to splurge on yourself or take a moment.
Make sure this is something that will have an emotional
impact on you – something that is satisfying.
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AcBonSteps
1 Rightnowsearchforoneormoreoftheappsweiden+fiedanddownloadittoyourdevice.Setitupforuse.Ifnoneoftheseworkforwhatyouaretryingtodo–setupyourowntrackingsystem(wallchart,Outlooktracker,excelspreadsheet).Whateveritis,createyourtrackingsystem.
PLOTYOURPROGRESS
2 Setupyourmilestones.Listoutwhattheyare.Makesurethatthesearenottoobig–ortooli2le–butthattheyarebigenoughtobemeaningfulbutnottoobigtobedaun+ng.
Beginning milestones should be able to be achieved
quickly – milestones later in your journey, can take a
little longer to achieve.
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©2013-15 The Lantern Group, Inc. All rights reserved.
www.lanterngroup.com Kurt Nelson – 612-396-6392