How to Get Motivated and Stay Motivated

Summary

This video explains how motivation works in the brain, focusing on the role of dopamine, the neurotransmitter responsible for pleasure, reward, and motivation. It debunks the myth that motivation must come before action, showing that taking action triggers dopamine, which fuels further motivation. The video offers practical advice, such as starting with small tasks, celebrating small wins, and avoiding negative self-talk. The speaker emphasizes building lasting intrinsic motivation by reinforcing positive habits, focusing on internal rewards, and visualizing the benefits of completing tasks. The overall message: motivation follows action, and consistent habits create a sustainable cycle of motivation.

Takeaways

• 😀 Dopamine is a key neurotransmitter in the brain that plays a crucial role in motivation and pleasure.
• 😀 Motivation doesn’t always come first – action is required to activate dopamine and trigger motivation.
• 😀 The pandemic has reduced motivation for many because people are doing fewer activities, which lowers dopamine production.
• 😀 People often fall into the trap of waiting to feel motivated before taking action, but motivation actually comes after taking the first step.
• 😀 Highly motivated people don’t just wait for motivation to hit – they create routines and habits that generate consistent motivation.
• 😀 In depression, negative self-talk interrupts the dopamine reward cycle, making it harder to get motivated.
• 😀 To build lasting motivation, focus on reinforcing the reward system with small, consistent actions and internal rewards.
• 😀 Building motivation involves rewarding yourself for completing tasks, even small ones, and reinforcing the positive feeling afterward.
• 😀 Intrinsic rewards – such as pride in accomplishments or fulfilling personal values – are key for long-term motivation.
• 😀 Avoid procrastination by turning off distractions and using enjoyable activities as rewards after completing tasks.
• 😀 Motivation is a gradual, sustainable process built by small actions, positive self-talk, and focusing on intrinsic goals rather than external rewards.

Q & A

What is dopamine, and how does it relate to motivation?

Dopamine is a neurotransmitter in the brain associated with reward, pleasure, and motivation. It helps us feel focused, motivated, and find things interesting. It drives us to take actions that lead to rewards, such as working hard or enjoying pleasurable activities like eating ice cream.

How does dopamine impact behaviors like gambling or fishing?

Dopamine creates a reward that motivates certain behaviors. In gambling, for example, random rewards (such as a win) trigger dopamine release, reinforcing the behavior. This is similar to activities like fishing or metal detecting, where the random nature of a reward (a catch or a signal) motivates continued action.

Why is it a mistake to wait until you feel motivated to take action?

Motivation does not come before action. Taking action first triggers dopamine release, which in turn increases motivation. Waiting for motivation to come first often leads to procrastination, as motivation levels decrease the less you act.

How did the pandemic affect motivation levels for many people?

During the pandemic, many people became less motivated due to a lack of structured activities, social engagements, and daily routines. This resulted in lower dopamine levels and a decline in motivation, even though people had more time on their hands.

What is the main challenge people face in staying motivated during tough times?

A key challenge is the cycle of low motivation. When people do less or avoid tasks, their motivation decreases. This leads to a negative cycle where the lack of action makes it harder to get started, and self-doubt or negative self-talk can reinforce this pattern.

How do highly motivated people manage to stay consistent?

Highly motivated people build routines and habits that generate consistent motivation. They do not rely solely on feelings of motivation but instead create a structure that helps them stay on track regardless of how they feel.

What is the role of self-talk in motivation and emotional health?

Self-talk plays a significant role in motivation. Negative self-talk, such as dismissing achievements or calling oneself a failure, can disrupt the reward cycle and decrease motivation. In contrast, positive self-talk can help reinforce the sense of accomplishment and increase motivation.

Why is it important to reward yourself after completing a task?

Rewarding yourself after a task helps reinforce the dopamine cycle. It strengthens the connection between taking action and feeling good about it, which boosts motivation and makes it easier to take action in the future.

What are some small actions you can take to start building motivation?

Starting with small actions like making your bed, drinking a glass of water, or going for a short walk can jumpstart the dopamine cycle. By acknowledging these small wins and reinforcing the reward, you build momentum for bigger tasks.

How can you use visualization to enhance motivation?

Visualization helps by imagining the positive feelings associated with completing a task. This creates a mental reward that strengthens motivation before you even begin the task, reinforcing the desire to act and achieve.