We all have that one friend. The one who is bursting with promises, touting billion dollar business ideas, and filling you with excitement—only to ghost you when you need them most.
Motivation works much the same way. It pumps us full of drive and determination one moment, painting pictures of success and accomplishment, and then, when we need it most, it’s gone. This unreliable nature of motivation is why understanding it, knowing how to properly leverage it, and relying on habits and systems before motivation is the key to long term success.
So What is Motivation?
Motivation is a psychological and neurological force that impels us to do certain behaviors. It's the underlying driver behind our goals, desires, and needs. Neurologically, motivation is largely powered by dopamine, a neurotransmitter linked to the brain's reward system. This system lights up in anticipation of a reward, releasing dopamine and making us feel eager and motivated.
The brain's quick hit reward system isn't solely responsible for motivation. The prefrontal cortex, which manages executive functions like long term planning and decision making, also plays a crucial role. However, if the quick hit reward of dopamine is strong enough, it can overshadow this type of motivation. That’s why even though in the moment we know we should order a salad, we see the fried chicken sandwich and can’t help ourselves…
How to Use Habits So You Don’t Need to Rely on Motivation
Okay so we’ve establish that motivation is my friend Tim unreliable. So what can we rely on instead? Habits.
Building habits is about repeating a behavior until it becomes automatic, reducing the cognitive load on your brain. For example, if you're trying to work out more, making it a habit—like going for a jog every morning right after brushing your teeth—means you eventually do it without the motivational pep-talk.
Starting small is key to habit formation. The smaller the behavior, the less motivation is required to initiate it. This approach is advocated by experts like BJ Fogg and James Clear, who understand that tiny habits lead to significant changes over time. Once you create a tiny habit (standardize) you can increase the difficulty of the behavior (optimize). But if you try to optimize before you standardize, chances are you’ll fall off the wagon.
The Role of Discipline in Habit Building
Discipline is the backbone of habit formation. While motivation gets you started, discipline keeps you going. It involves setting rules and following them, even when you don’t feel like it. The beauty of discipline is that, unlike motivation, it's not dependent on your mood or external circumstances. It's a commitment to a chosen behavior, irrespective of your emotional state.
To build discipline, start by:
- Setting clear goals: Know exactly what you want. Make sure it’s what you truly want, not what you think you should want.
- Creating routines: Structure your day to eliminate guesswork, which can lead to overwhelm, and makes it harder to hit our habits.
- Reducing temptations: Design your environment to support your goals. If you want to eat healthier, don’t stock cookies in your pantry.
- Being consistent: Consistency breeds discipline. The more you stick to your schedule, the more ingrained it becomes.
Notice that discipline is not the same as willpower. Willpower can be as elusive as motivation. The discipline referred to here is built around a simple system. Once you set your goals and follow your routine, your habit is actually very easy to stick with.
How to Properly Leverage Motivation
While motivation is unreliable, it can be an incredible asset when it's present. Here’s how to make the most of it when it shows up:
Capitalize on high-motivation days. When you feel highly motivated, tackle the harder tasks on your list. Use this energy to push your limits and set new benchmarks. If your tiny habit is to run for 10 minutes, on days like these you can go for longer.
Reflect on your long term goals. Understanding why you are pursuing a goal can rekindle motivation. Revisit your reasons and the potential rewards regularly to keep the flame alive.
Celebrate small victories. This taps into the brain’s reward system. Celebrating small wins increases your dopamine levels, making you feel more motivated to continue.
While motivation is a great kick-starter for any endeavor, its transient nature makes it a poor fuel for long-term success. Instead, building reliable habits allow you to progress regardless of your motivational state. Think of motivation as a tail wind, not your boat, on your journey toward achieving your goals.
