Riding the Motivation Wave

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Understanding motivation waves to become more physically active.

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Riding the Motivation Wave

  1. 1. Surf’s Up! : Understanding motivation waves to achieve your most difficult goals! Mia Davis October 24, 2012
  2. 2. Let’s begin with a definition.“In physics, a wave is a disturbancethat travels through spacetime,accompanied by a transfer of energy.” Wikipedia
  3. 3. Let’s begin with a definition.“In physics, a wave is a disturbancethat travels through spacetime,accompanied by a transfer of energy.” WikipediaFor our understanding of motivation waves, let’s thinkof 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!
  4. 4. Let’s get started!
  5. 5. To recognize and act on peaksof motivation, begin byidentifying factors ofmotivation, which I will callkey motivators.
  6. 6. What are Key Motivators?
  7. 7. What are Key Motivators?Goals
  8. 8. What are Key Motivators?Goals Weight Loss Increase Productivity Get better rest Sleep earlier Be more positive Practice instrument everyday …
  9. 9. What are Key Motivators?GoalsBig Events
  10. 10. What are Key Motivators?GoalsBig Events Wedding Marathon Class Reunion Date Prom Bikini Season New Year’s – Resolution …
  11. 11. What are Key Motivators?GoalsBig EventsHealth Concerns
  12. 12. What are Key Motivators?GoalsBig EventsHealth Concerns Obesity Diabetes Rehabilitation Stress …
  13. 13. What are Key Motivators?GoalsBig EventsHealth ConcernsLimitations on quality of life
  14. 14. What are Key Motivators?GoalsBig EventsHealth ConcernsLimitations on quality of life Can’t have children because of weight Can’t ride on roller coasters Lack of confidence Weakened performance in work/school Feelings of unfulfillment …
  15. 15. What are Key Motivators?GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcements
  16. 16. What are Key Motivators?GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcements Group diet/ workout plan Online community Walking buddy AA sponsor “Do it for your kids/ spouse, etc.” …
  17. 17. What are Key Motivators?GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ ReinforcementsPositive “Streak”
  18. 18. What are Key Motivators?GoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ ReinforcementsPositive “Streak” Have gone to the gym 5 days in a row Lost 13 pounds in last month Got an A on an exam …
  19. 19. What are Key Motivators? 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 motivationPositive “Streak” Have gone to the gym 5 days in a row Lost 13 pounds in last month Got an A on an exam …
  20. 20. Once presented with a keymotivator, an individual is hisor her peak of ability.In other words, increasedmotivation decreases theperceived “inability” toperform an otherwise difficulttask. When motivation is high,goals seem more achievable.
  21. 21. In “Scientific” TermsCrest – peak of motivationTrough – low of motivationWavelength λ – duration of motivationAmplitude –magnitude of motivation(how motivated are you?)
  22. 22. When do we strike?For maximized results, we want to strike atmotivation crests (peaks) because increasedmotivation = increased ability to do HARDTHINGS (or really anything).
  23. 23. When do we strike?HOWEVER, motivation peaks only come oncein a while, so to maintain a healthy newbehavior we cannot rely on motivation alone.Therefore, it is of critical importance that weform sustainable behaviors to achieve long-term goals.
  24. 24. For example…Cindy has been gaining weight. She isgetting married, and just went dressshopping. She decides she wants tolose 10lbs before the wedding. Withher motivation wave at a peak, Cindyis willing to overlook her previoussetbacks and get going on the track toweight loss.
  25. 25. Another example…Chemistry is Billy’s toughest subject.He studies for his exam, and gets anA. He is shocked and newly inspiredto continue studying to keep gettinggood grades!
  26. 26. The key to successis to strike when the iron is hot!When you are presented with amotivation peak, get going on yourtoughest goals and you CAN ANDWILL ACHIEVE THEM!
  27. 27. 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!
  28. 28. 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.
  29. 29. OverviewIdentify key motivators. If you or someone else ispresented withGoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcementsor aPositive “StreakThis is your time to act!
  30. 30. OverviewIdentify key motivators. If you or someone else ispresented withGoalsBig EventsHealth ConcernsLimitations on quality of lifeSocial Pressure/ Reinforcementsor aPositive “StreakThis is your time to act!
  31. 31. em: miadavis@stanford.edu tw: @mtotheia

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