2. What's 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 you're pumped, the troughs when you don't 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 you're 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 you're at a low motivation trough
- it's just easier to eat the healthy food
- it's more prominent so you'll do the healthier behavior even when you're
not as motivated
4. 1. Motivation Schedule
photo: 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
5. 2. Motivation Triggers
Activities/Events
photo: 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
6. 3. Motivation Reflection
photo: 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.
7. 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 you're in a motivated state
- correlate motivation with physiology
