Why “No Pain, No Gain” Is More Powerful Than You Realize

Time is the uncooked materials of our lives. How we select to spend it, shapes our life accordingly. So having the motivation to spend it on reaching objectives is essential to making a life we wish.

What is Motivation?

The Oxford dictionary defines motivation as the will or willingness to do one thing – our drive to take motion.

Scientifically, motivation has its roots within the dopamine pathways of our brains. When we do one thing that feels good, that’s dopamine kicking in. Our actions are pushed by the will for that reward (the great feeling).

Author Steven Pressfield describes motivation extra virtually. He says we hit some extent the place the ache of not doing one thing turns into higher than the ache of doing it. He sees motivation as crossing the brink the place it’s simpler to take motion than it’s to be idle. Like selecting to really feel awkward whereas making gross sales calls over feeling dissatisfied a couple of diminishing checking account.

However you select to consider it, all of us wish to harness motivation to attain our objectives. 

How to Get Motivated

James Clear, the creator of Atomic Habits, says that most individuals misunderstand motivation. They suppose that motivation is what will get us to take motion. In actuality, motivation is usually the results of motion, not the reason for it. Once we begin a job, it’s simpler to proceed making progress. Like Isaac Newton’s first legislation: objects in movement keep in movement.

This means a lot of the resistance when working in your objectives comes proper earlier than we begin. Since motivation naturally happens after we begin, we have to deal with making beginning simpler.

4 Ways to Make Starting Easier

1. Schedule it

One purpose folks can’t get began on issues is that they haven’t deliberate when to do it. 

When issues aren’t scheduled it’s simpler for them to fall by the wayside. You’ll find yourself hoping motivation falls in your lap or hoping that you just’ll muster sufficient willpower to get it finished.

An article within the Guardian stated, “If you waste resources trying to decide when or where to work, you’ll impede your capacity to do the work.”

2. Measure one thing

It’s simple to really feel uninspired once you don’t know if you happen to’re making progress or what you’re even working in direction of. That’s why it’s worthwhile to make your success measurable in a roundabout way. Starting is simple when you understand precisely how a lot nearer your present actions will deliver you to reaching your aim.

3. Extrinsic motivation

This sort of motivation is from exterior components. It might be both constructive or destructive. Positive motivation consists of incentives like cash, prizes, and grades. Negative motivation consists of deterrents like being fired, having a struggle, or being fined. Extrinsic motivation doesn’t work successfully long-term, however it could work properly within the brief time period to get you began on one thing.

4. Make it public

Keep your self accountable by telling family and friends your objectives, and even sharing them on social media. This makes it simpler to start out one thing since you’re pressured to not let others down.

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

How to Stay Motivated Long Term

When we are saying we wish to really feel motivated to do one thing, we don’t wish to be pushed or guilted into doing a job. We wish to be so attracted and drawn to the concept that we will’t resist not taking motion. That’s why it’s essential to construct a basis that may set you up for consistency.

These are 5 strategies that may assist you just do that:

1. Stay in your goldilocks zone

The goldilocks zone is when a job is the right degree of problem—not too exhausting and never too simple. In this zone, we attain peak motivation and focus.

For instance, let’s say you’re taking part in a severe tennis match in opposition to a 4-year-old. On this degree of problem, you’ll rapidly develop into bored and never wish to play. Now let’s say you’re taking part in a severe tennis match in opposition to Serena Williams. On this degree of problem, you’ll rapidly develop into demotivated as a result of the match is simply too difficult. 

The Goldilocks zone is in the course of that spectrum. You wish to face somebody with equal talent as you. That approach you have got an opportunity to win, however it’s a must to focus and take a look at for it. Adjusting your workload and objectives over time to remain inside your Goldilocks zone retains you engaged and motivated long-term.

2. Pursue intrinsically motivated objectives

Being intrinsically motivated to attain a aim is once you wish to obtain it for what it’s. There are not any exterior components like a reward or the danger of being fired. The drive behind your actions is coming from inside. 

For most intrinsic objectives we pursue them as a result of they’ll enrich our lives or deliver us nearer to achievement. That makes these objectives extraordinarily sustainable long-term as a result of they straight have an effect on our high quality of life and the issues we care about.

3. Use “chunking”

Chunking is the strategy of breaking down a aim into smaller short-term targets. By doing this you obtain a number of successes in your pursuit of the principle aim. This triggers the mind’s reward system and drives you to maintain going.

Traditionally, it’s possible you’ll set a aim that you just anticipate to attain in a single yr. That’s a very long time to commit with out seeing any outcomes alongside the best way. By chunking your objectives into month-to-month or quarterly targets, you get the constant constructive reinforcement it’s worthwhile to keep motivated long-term.

For instance, as a substitute of attempting to lose 50 kilos in a single yr, attempt to lose 4 kilos each month for 12 months.

4. Be versatile

We’re all victims of circumstance. Things occur alongside our journey that we will both modify to or give up due to. That’s why it’s essential to have leeway and adaptability once you’re pursuing a aim. If you anticipate every part to go completely, the inevitable failure could make you disengaged and desireless. When you propose for issues to go mistaken, you ensure you can sustain for the lengthy haul.

5. Pursue your objectives in a sustainable vogue

Don’t lose hope once you’re not an in a single day success. Overnight successes are the 1%—for probably the most half, they don’t exist. What we see as an “overnight success” is definitely numerous hours of labor behind the scenes lastly hitting a tipping level. Pursuing objectives is a narrative of persistence, persistence, and unseen effort.

Don’t examine your self to others. Comparison is a recipe for a drop in self-confidence and satisfaction. It additionally cultivates a mindset the place you suppose you haven’t finished sufficient. As a outcome, it’s possible you’ll elevate your expectations and put extra stress on your self.

This is pointless as a result of issues price reaching take time. So we clearly gained’t examine to the issues round us when beginning.

Mastering motivation is a superpower. With that means at your fingertips, you may accomplish your objectives and form a life you wish to reside in.