My daily walking routine came to a halt with the recent ice, snow and cold, and I lost interest in my indoor exercises, too, opting to stay snuggled in bed. Even as the snow melts, it’s hard to get motivated to get back to regular exercise.
You might say I’ve lost my motivation. But according to motivation scientist Ayelet Fishbach, you cannot lose motivation because you never owned it in the first place.
“Motivation isn’t your car keys or wallet,” she said. “It’s also not about being strong, it’s about being wise.” Saying some people have stronger motivational skills than others is not a good metaphor. “Motivation is knowledge. You learn how to be motivated.” It’s knowledge that anyone can learn to apply and you will be better motivated to achieve your goals, dreams and aspirations.
iFishbach is the Jeffrey B. Keller Professor of Behavioral Science and Marketing at the University of Chicago's Booth School of Business and a speaker and author on the topic of motivation.
She said If you want to get motivated in a certain area, you have to change the situation or the way you think about the situation.
Fishbach gave an example of a friend who wanted to be motivated at work, so she identified a project she wanted to complete and set goals on how to do it. The problem? Her friend identified a project she wished she had already completed, not something she was looking forward to doing.
In her research Fishbach said she found that most goals are abandoned, not because they are not important but because people don’t enjoy pursuing them. “Your enjoyment is what predicts whether you stick with the goal,” she said. “We need to care about the way there almost as much as we are looking forward to the destination.”
Here are specific ways to make goals fun, based on research:
- Gamify Your Progress:
- Create a "Game" Environment: Treat your progress as leveling up in a game. Use apps or spreadsheets to track milestones and visualize your, or your team's, journey, according to PositivePsychology.com.
- Use Visual Trackers: Use stickers, charts, or "punch cards" to mark completed tasks.
- Make the Process Enjoyable:
- Incorporate Your Passions: Pair a boring task with something you love. For example, listen to a favorite podcast only while cleaning or exercising.
- Use Fun Tools: Use colorful pens, highlighters, or a new journal to track your goals.
- Keep a "Fun File": Create a dedicated space for tracking goals and small daily wins.
- Reward and Celebrate:
- Celebrate Small Wins: Don't wait for the end. Celebrate minor milestones with small treats like a coffee, a 30-minute break, or a favorite snack.
- Involve Others:
- Accountability Buddies: Share your goals with friends or join groups to make the process more social.
- Collaborative Goals: Work on similar goals together, such as starting a book club or a walking group.
- Choose Meaningful Goals:
- Focus on What Excites You: Select goals that make you laugh or smile, rather than only focusing on what you "should" do.
- Stay Flexible: Be firm on the goal but flexible on how you achieve it to keep the process engaging.
True motivation thrives, Fishback said, when goals are intrinsically exciting, setbacks are expected, and support from others is embraced. Reflecting on Fishbach’s advice I am getting back in my exercise routine and finding ways to make it enjoyable again. The ice and snow are melting, so while babysitting my daughter’s dog, I’m bringing him along for walks. He’s an active dog, so it was good for both of us.
Where might you find a way to apply wisdom to an area where you are seeking motivation?
Laurie Sidle is an Ohio State University Extension Family and Consumer Sciences and 4-H program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu
CFAES provides research and related educational programs to clientele on a nondiscriminatory basis. For more information, visit cfaes.osu.edu/nondiscrimination. For an accessible format of this publication, visit cfaes.osu.edu/accessibility
This article was previously published in The Daily Record.