Identifying Motivation WavesNishant Jacobnishantj@stanford.edu*Based on BJ Foggs Research, No image in this presentation belongs to me
Whats a motivation wave?Photo: http://nees.oregonstate.edu Your Motivation ebbs and flows through the day - its like a wave, with peaks and troughs - the peaks are when youre pumped, the troughs when you dont feel like doing jack squat When you feel motivated during the day - you can use that motivation to do something hard that will structure your future behavior - when youre pumped up you can make big changes to your environment like hiding all the junk food and putting healthy snack in prominent places Why does this help? - cause later in the day when youre at a low motivation trough - its just easier to eat the healthy food - its more prominent so youll do the healthier behavior even when youre not as motivated
1. Motivation Schedulephoto: lausd.net Daily Motivation Peaks: - waking up - going to bed - meal times - end of work/school day Weekly Motivation Peaks: - start of the weekend - start of the work week Monthly/Yearly Motivation Peaks: - birthdays - new Years - holidays - christmas
2. Motivation Triggers Activities/Eventsphoto: messymandella.com - after exercising - after completing a task - after watching an inspiring movie People - after hanging out with a coach - after hanging out with a motivated friend Places - walking into a gym Contexts - when you hit your spring cleaning mood
3. Motivation Reflectionphoto: amandalinehan.com Teach someone to recognize motivation peaks - quick reflection/introspection exercises Observe own physiology - have people recognize their state of mind/physiology when at the peak of a motivation wave Reflect on own state -build the behavior via tiny habits of keeping track of your motivation peaks through the day by recognizing how they make you feel.
Photo: openclipart.org 4. Motivation Automation Automated reflection - psycho-physiology measurements - wear sensors that track you skin conductance, heartrate, pupil dilation, voice amplitude to measure when youre in a motivated state - correlate motivation with physiology