The Science Of Motivation

Summary

The video discusses the challenges of staying motivated in achieving goals, whether it's losing weight, getting a promotion, or quitting smoking. It explores scientific insights, such as the impact of rewards on performance, the importance of enjoying activities for sustained behavior change, and the effectiveness of 'mental contrasting' in overcoming obstacles. The video also cautions against the 'what the hell' effect, where small setbacks lead to larger failures. Finally, it provides practical tips for maintaining motivation and achieving success in both short-term and long-term goals.

Takeaways

• 💪 Sticking to goals can be challenging, with 45% of people abandoning their New Year's resolutions after one month.
• 💰 Monetary incentives can significantly boost performance in simple tasks, but may hinder performance in complex tasks due to the 'distraction effect'.
• 🧠 fMRI scans show that the brain's reward system is activated similarly whether people are motivated by fun or by a reward, but repeated rewards can decrease self-motivation.
• 🎮 'Play' is identified as the most powerful motivator for long-term behavioral changes, suggesting that enjoying the activity is crucial for sustained engagement.
• 🏋️‍♀️ Choosing activities that you genuinely enjoy can be more effective for achieving fitness goals than those that are not enjoyable, even if they burn more calories.
• 🚫 Focusing on feeling better in daily life as a goal for exercise, rather than just weight loss, can lead to more consistent exercise habits.
• 🤔 Overly optimistic thinking can reduce motivation by creating a premature sense of reward, whereas 'mental contrasting' (imagining both success and obstacles) is more effective.
• 🍦 The 'what the hell' effect describes how people may give up on their goals after a perceived failure, such as eating a large milkshake before a diet.
• 🛑 Anticipating setbacks and planning for them can help in achieving long-term goals by preventing a complete loss of motivation after a minor failure.
• 📚 The book 'No Sweat' by Michelle Segar is recommended for insights on how to overcome exercise failure and stay motivated.

Q & A

What percentage of people typically drop their New Year's resolutions after one month?

45% of people drop their New Year's resolutions after one month.

How does the MIT study demonstrate the impact of reward size on performance in simple tasks?

In the MIT study, students were given tasks where the reward for performance was either $300 or $30. The performance was 95% greater in the group with the higher reward.

What is the 'distraction effect' and how does it affect performance in complex tasks?

The 'distraction effect' is when economic or emotional pressure causes focus to shift to the motivator, dividing attention and reducing performance in complex tasks. In the MIT study, students offered a high reward performed 32% slower in a complex math problem compared to those with a small reward.

What do fMRI scans reveal about brain activity when people complete a challenge for fun versus for a reward?

fMRI scans show similar activity in the brain for people who complete a challenge for fun and those who do it for a reward. However, if those offered a reward initially are asked to participate again without a reward, there's a decrease in activity in the anterior striatum and prefrontal areas, which are linked to self-motivation.

Why is 'play' considered the strongest motivator for sustained behavioral changes?

'Play' is the strongest motivator for sustained behavioral changes because people are more likely to stick with enjoyable activities, which are more sustainable in the long term.

What does the gym membership statistic reveal about people's choices of activities to achieve their goals?

The statistic that 67% of gym memberships go unused suggests that most people are not picking activities they enjoy, which could be a reason for not achieving their fitness goals.

How does focusing on weight loss as a goal compare to focusing on feeling better in day-to-day life in terms of exercise time?

In a study investigating reasons for exercise, those focused on weight loss spent 32% less time exercising than those who said they wanted to feel better in their day-to-day life.

What is the effect of only imagining major success without obstacles on reducing cigarette consumption?

Participants who only imagined major success without considering obstacles were less likely to reduce cigarette consumption, as positive thoughts can trick the brain into thinking the goal is already achieved, reducing motivation.

What is 'mental contrasting' and why is it an effective strategy for goal achievement?

'Mental contrasting' is a strategy where one imagines a goal coming true and then thinks through the obstacles that stand in the way. It is effective because it combines positive goal visualization with realistic planning, which can increase motivation and goal achievement.

What is the 'what the hell' effect and how does it relate to dieting behavior?

The 'what the hell' effect is a psychological response where people who have already indulged in a way that contradicts their goals (like having a large milkshake when dieting) are more likely to continue indulging, rationalizing that their diet is already 'ruined.'

How can anticipating setbacks help in achieving long-term goals?

Anticipating setbacks can help in achieving long-term goals by preparing individuals for the bumps along the road, making them more resilient and better equipped to handle challenges without giving up.

Outlines

00:00

💡 Understanding Motivation and Goal Achievement

This paragraph discusses the challenges of maintaining motivation and achieving goals, citing the statistic that 45% of people abandon their New Year's resolutions after one month. It introduces a study from MIT where students were given tasks with monetary rewards, showing that high rewards can be a strong motivator for simple tasks but can lead to a 'distraction effect' in complex tasks, reducing performance. The paragraph also explores how rewards can diminish the brain's self-motivation areas when the reward is removed, suggesting that intrinsic motivation through 'play' is key for sustained behavioral changes. It advises choosing enjoyable activities and setting goals that align with personal values rather than external pressures, and it introduces the concept of 'mental contrasting' as an effective strategy for goal achievement.

Keywords

💡Motivation

Motivation refers to the internal or external drive that compels a person to take action towards achieving a goal. In the video, motivation is discussed as a crucial factor for sticking to goals like losing weight, getting a promotion, or quitting smoking. The script highlights how different types of motivation, such as financial incentives or personal enjoyment, can impact performance in tasks.

💡Distraction Effect

The distraction effect occurs when external pressures, such as economic or emotional rewards, divide a person's attention during a task, leading to reduced performance. In the video, this concept is illustrated through a study where students performed worse on a complex math problem when offered a higher reward, as their focus shifted from the task to the reward.

💡Play

Play is described as the strongest motivator for sustained behavioral changes. The video explains that engaging in activities for fun, rather than for rewards, leads to better long-term adherence. For example, people are more likely to stick with enjoyable exercises, compared to activities they find unpleasant, even if the latter are more effective.

💡Self-Motivation

Self-motivation is the drive to complete tasks or achieve goals without relying on external rewards. The video discusses how rewards can diminish self-motivation, as seen in fMRI scans showing decreased brain activity in areas related to self-motivation when participants were asked to repeat a task without a reward.

💡Mental Contrasting

Mental contrasting is a strategy where individuals imagine their goals coming true while also considering the obstacles that could prevent them from achieving those goals. The video emphasizes that this balanced approach is more effective than simply thinking positively or negatively, helping people stay realistic and motivated.

💡What-the-Hell Effect

The 'What-the-Hell Effect' is a psychological phenomenon where people abandon their goals after a small setback, rationalizing that they have already failed. The video illustrates this with dieters who, after consuming a large milkshake, ate more ice cream because they felt they had already ruined their diet.

💡Positive Thinking

Positive thinking involves focusing on optimistic outcomes and success. However, the video cautions that excessive positive thinking can reduce motivation by tricking the brain into feeling a sense of achievement prematurely. This was demonstrated in a study where smokers who only imagined success were less likely to reduce cigarette consumption.

💡Behavioral Change

Behavioral change refers to the process of modifying actions or habits to achieve specific goals. The video discusses how play, realistic goal-setting, and mental contrasting are effective strategies for making lasting behavioral changes, whether in fitness, smoking cessation, or other areas.

💡Economic Pressure

Economic pressure involves the influence of financial incentives or rewards on decision-making and performance. The video discusses how financial rewards can both motivate and hinder performance, depending on the complexity of the task. For example, higher financial rewards improved performance in a simple task but reduced it in a complex one.

💡Goal Setting

Goal setting is the process of defining specific objectives that one aims to achieve. The video highlights the importance of setting meaningful and enjoyable goals, as people who exercise to feel better in their daily lives spend more time exercising than those who focus solely on weight loss.

Highlights

45% of people drop their New Year's resolutions after one month, indicating the difficulty in maintaining motivation.

An MIT study showed that a high reward of $300 led to 95% greater performance in a simple task compared to a $30 reward.

In a complex task, the high reward group performed 32% slower, demonstrating the 'distraction effect' of large rewards.

fMRI scans reveal similar brain activity in people completing challenges for fun or for a reward, but a decrease in self-motivation areas when rewards are removed.

'Play' is identified as the strongest motivator for sustained behavioral changes, suggesting the importance of enjoyment in activities.

67% of gym memberships go unused, implying many choose activities that do not align with their natural inclinations.

People focused on feeling better exercise 32% more than those focused solely on weight loss, according to a study on exercise motivations.

Optimism alone may not be effective; 'mental contrasting', which involves imagining obstacles, is a better strategy.

The 'what the hell' effect describes a tendency to give up after an initial failure, as seen in dieters who consume more after a large milkshake.

Anticipating setbacks can help achieve goals, as it prepares one for the bumps along the road to success.

For short-term goals, tips to overcome laziness are provided in another AsapTHOUGHT video.

Audible is thanked for supporting the episode, offering a free 30-day trial for listeners.

The book 'No Sweat' by Michelle Seger is recommended for its research-based insights on exercise and motivation.

Audible provides a platform for accessing a wide selection of books, which is beneficial for on-the-go listening.

Transcripts

Whether you are trying to lose 20 pounds, get that promotion at work, or quit smoking,

sticking to your goal isn’t an easy task - after all, 45% of people drop their New

Year's resolutions after one month.

So why is it so difficult to keep motivated - and how can science help us achieve what

we’re after?

In one MIT study, students were given two types of tasks.

In the first they had to hit 2 keys on a keyboard as many times as possible in 4 minutes, and

those that did it the fastest would receive money.

For some the reward was $300 while the others only $30.

Interestingly, performance was 95% greater in the high $300 group, highlighting how money

can be a motivator.

But in the second task the same students were asked to solve a more complex math problem,

and this time, those offered the high reward performed 32% slower than the small reward

group.

This is known as the ‘distraction effect’ - when we are given a task that requires problem

solving, economic or emotional pressure can cause focus to shift to the motivator, ultimately

dividing your attention and reducing performance.

When we look inside the brains of individuals, fMRI scans reveal that people who complete

a challenge for fun, and people who do it for a reward show similar activity throughout

the brain.

But interestingly, if those offered a reward the first time are asked to participate again

for no reward, scans show a decrease in activity in the anterior striatum and prefrontal areas;

parts of the brain linked to self-motivation.

It seems that rewards may cancel out our natural sense of play.

So how does this apply to you?

Well, it turns out that ‘play’ is the strongest motivator for sustained behavioural

changes.

It makes sense that we stick with enjoyable activities, but considering 67% of gym memberships

go unused it seems most of us are picking the wrong activities to achieve our goals.

You might burn the most calories on a treadmill, but not if you stop doing it after 2 weeks.

Pick something you actually like doing!

Your goal itself also matters; a study investigating reasons for exercise found that those focused

on weight loss spent 32% less time exercising than whose who said they wanted to feel better

in day to day life.

And while it’s always good to have a positive attitude, optimism may not always be the best

strategy.

In a study of 210 females trying to quit smoking, participants who only imagined major success

with few obstacles were less likely reduce cigarette consumption.

Positive thoughts can often trick your brain into thinking you’ve already achieved the

goal, giving you a sense of reward and reducing motivation.

But this doesn’t mean negative thoughts are good - imagining a goal coming true, and

then thinking through the obstacles that stand in your way is the best mixed approach.

This is known as ‘mental contrasting’.

Finally, try and avoid the ‘what the hell’ effect.

This behaviour was first addressed when researchers gave dieters varying sizes of milkshakes - from

small to large- and then offered them ice cream afterwards.

It turns out, those who had large milkshakes also ended up eating more ice cream because

‘what the hell - I’ve already ruined my diet, I might as well go all out’.

Anticipating that you will have some bumps along the road to success, whether it be a

fitness goal, quitting smoking or work aspirations, will bring your closer to making your goals

a reality.

Want some tips for motivation with short term goals?

Like that assignment that is due tomorrow?

Check out our latest AsapTHOUGHT video on the best tips to overcome that lazy feeling.

Link in the description.

Special thanks to audible for supporting this episode to give you a free 30 day trial at

audible.com/asap.

This week we wanted to recommend the book ‘No Sweat’ by Michelle Seger, which translates

years of research on exercise and motivation into simple ideas that aim to empower you

out of exercise failure!

You can get a free 30 day trial at audible.com/asap and choose from a massive selection!

We love them as they are great when you’re on the go.

And subscribe for more weekly science videos!