Motivation WaveHarnessing your motivation to become healthier Angad Singh – angad.co
What is a Motivation Wave? A motivation wave depicts a persons motivation at any time. We are all aware that our motivation fluctuates over time. High Motivation Low Motivation
What is Motivation anyway? Motivation can be defined as the ability to do hard things. When one has low motivation, one can still do easy things. But one can only do hard things when one’s motivation is high.
Behavior ModelThe graph below makes it clear that as motivationincreases, behaviors that are Hard are successful.
How can we use this wave? We know that when our motivation is low, we will not be able to do many of the hard behaviors that we should do. Thus, we should use moments of high motivation to make hard behaviors easier. When we make hard behaviors easy, we will still be able to do them when motivation.
Walking Everyday Taking a 30 min walk everyday is a hard behavior. You can do it when you have high motivation, but not otherwise. Instead, use your high motivation moments to make it easier to reduce barriers to walking on a low motivation day. For example, buy walking shoes, hide all your other shoes, place your shoes by the door etc.
High Motivation MomentsWhen you open your task list.When you get home after class/work.When you finish a task.When you watch an inspiring video.When you talk to a doctor.When you look in the mirror.
Sources of MotivationMotivation can come from the following 6 sources:Internal: motivation that comes naturally 1. Goal-driven 2. Habit-driven 3. Momentum-drivenExternal: motivation driven by external incentives 4. Reward-driven 5. Social-driven 6. Recognition-driven
1. Goal-drivenThis motivation stems from personal goals that drive people to do things.Harness it: In a moment of high motivation, set a health-goal for yourself and come up with a plan for how you will get there.Example: Commit to losing 1 pound every week.
2. Habit-drivenThis motivation makes people do things that they are in the habit of doing. Usually subconscious.Harness it: Tie an existing habit that occurs in a moment of high motivation to a new health-habit until it becomes second nature.Example: Whenever you check your to-do list, take a 5 minute walk.
3. Momentum-drivenThis motivation occurs when you are on a streak of completing hard behaviors.Harness it: Tie a health-behavior to the completion of another hard behavior that you have to do.Example: Whenever you cross off a task from your to- do list, take a 10-minute walk.
4. Reward-drivenThis motivation is driven by an external reward.Harness it: In a moment of high motivation, set up a reward for yourself tied to a health behavior.Example: Allow yourself to play your favorite game only if you’ve walked 30 minutes that day.
5. Social-drivenThis motivation is driven by social pressure from others around you.Harness it: In a moment of high-motivation, enlist someone to keep a tab on your health behaviors.Example: Get your mom to make sure you take a 30 minute walk daily.
6. Recognition-drivenThis sort of motivation comes from recognition of previous achievements.Harness it: In a moment of high motivation, set up a recognition mechanism tied to your health behavior.Example: Get your roommate to congratulate you every time you take a walk.