Motivation pushes you to perform certain behaviors to achieve results. But what exactly is motivation, and how can you give yours a boost?
Motivation is based on reward prediction and value-based decision-making. It is your brain’s way of pushing you to perform certain behaviors, when the presence of an award is perceived. Motivation can be “intrinsic,” coming from within, or “extrinsic,” coming from beyond yourself.
We are all motivated by both intrinsic and extrinsic factors. When our motivation decreases, we find ourselves unable to complete tasks or even begin work on them.
Fortunately, neuroscience gives us a few ways to increase our motivation.
Tip #1: Green Walking
Walking itself is a great way to increase motivation, especially when walking somewhere green. If there is a park nearby your work or home, or a path around the block with trees, walking and seeing the green foliage may be all your brain needs to jump start its motivation.
A study published in Environmental Science & Technology found that the color green provides positive effects for mood on the perceived difficulty of a task.
The behavioral outcomes in the study included better mood, less stress, and, indirectly, better motivation. People felt better after some time being exposed to green; people who feel good, do good.
Tip #2: Time Chunking
Part of motivation is finding, or rather — creating, the time to complete tasks. One way to do so is known as the Pomodoro Technique.
Use a timer to segment work into “chunks”; the technique relies on both active work and the breaks in between tasks.
Typically, each task is broken down into 25-minute intervals, with each break lasting about five minutes. A timer keeps track for you, so you are able to focus on your task without worrying about checking the clock every few minutes.
Tip 3: Watch a short motivational video
Another quick tip that can help increase your motivation is to watch a short motivational video.
I bet you have watched some videos where the scene or the conversation between the characters inspired you.
There are so many videos available on YouTube these days. The key is not finding the right ones, but the key is to not lose your focus and end up wasting your time on YouTube.
You want to get motivated so that you get your work done and accomplish your goals. You don’t want to get motivated to watch more videos. Remember that.
Goalcast is a great YouTube channel where the uploader constantly publishes great and inspirational videos there.
Besides that, you can also follow your favorite gurus on YouTube and let what they shared to inspire you. For instance, you can follow people like Jay Shetty, Tony Robbins, Gary Vaynerchuk, Brian Tracy, Dan Lok, and more.
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