Motivation: The Scientific Guide on How to Get and Stay

Motivation is a powerful, yet tricky beast. Sometimes it is really easy to get motivated, and you find yourself wrapped up in a whirlwind of excitement. Other times, it is nearly impossible to figure out how to motivate yourself and you're trapped in a death spiral of procrastination. This page contains the best ideas and most useful research on how to get and stay motivated.

to wrap up - свернуть, заворачивать

whirlwind - вихрь, буря

to be trapped in - застрять, быть в ловушке

What is Motivation?

So what is motivation, exactly? The author Steven Pressfield has a great line in his book, The War of Art, which I think gets at the core of motivation. To paraphrase Pressfield, “At some point, the pain of not doing it becomes greater than the pain of doing it.”

In other words, at some point, it is easier to change than to stay the same. It is easier to take action and feel insecure at the gym than to sit still and experience self-loathing on the couch.

core - ядро, основа, суть

self-loathing - ненависть, отвращение к себе

Schedule Your Motivation

During a conversation about writing, my friend Sarah Peck looked at me and said, “A lot of people never get around to writing because they are always wondering when they are going to write next.” You could say the same thing about working out, starting a business, creating art, and building most habits.

  • If your workout doesn’t have a time when it usually occurs, then each day you’ll wake up thinking, “I hope I feel motivated to exercise today.”
  • If your business doesn’t have a system for marketing, then you’ll show up at work crossing your fingers that you’ll find a way to get the word out (in addition to everything else you have to do).
  • If you don’t have a scheduled time when you write every week, then you’ll find yourself saying things like, “I just need to find the willpower to do it.”

get around -обходить

show up - приходить, заявиться

An article in The Guardian summarized the situation by saying, “If you waste resources trying to decide when or where to work, you’ll impede your capacity to do the work.”

Setting a schedule for yourself seems simple, but it puts your decision-making on autopilot by giving your goals a time and a place to live. It makes it more likely that you will follow through regardless of your motivation levels. And there are plenty of research studies on willpower and motivation to back up that statement.

Stop waiting for motivation or inspiration to strike you and set a schedule for your habits. This is the difference between professionals and amateurs. Professionals set a schedule and stick to it. Amateurs wait until they feel inspired or motivated.

impede - препятствовать, мешать

capacity - способность

regardless - вне зависимости от

back up - подтвердить

amateurs - любители

stick to - придерживаться

How to Make Motivation a Habit

There are three simple steps you can take to build better rituals and make motivation a habit.

Step 1: A good pre–game routine starts by being so easy that you can’t say no to it. The most important part of any task is starting. If you can’t get motivated in the beginning, then you’ll find that motivation often comes after starting. That’s why your pre–game routine needs to be incredibly easy to start.

Step 2: Your routine should get you moving toward the end goal.

A lack of mental motivation is often linked to a lack of physical movement.

While your routine should be as easy as possible to start, it should gradually transition into more and more physical movement. Your mind and your motivation will follow your physical movement. It is worth noting that physical movement doesn’t have to mean exercise. For example, if your goal is to write, then your routine should bring you closer to the physical act of writing.

to transition - переходить

Step 3: You need to follow the same pattern every single time.

The primary purpose of your pre–game routine is to create a series of events that you always perform before doing a specific task. Your pre–game routine tells your mind, “This is what happens before I do ___.”

Eventually, this routine becomes so tied to your performance that by simply doing the routine, you are pulled into a mental state that is primed to perform. You don’t need to know how to find motivation, you just need to start your routine.

to be tied - привязан

to be primed - поспособствовать

Original full article: https://jamesclear.com/motivation