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Published byCharlotte Fletcher Modified over 9 years ago
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Half way there! (means there’s still half to go…) MOTIVATION
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People often say that motivation doesn’t last. Well, neither does bathing—that’s why we recommend it daily. --Zig Ziglar
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Think back: Week 1 Why college? Why are you here? One personal/one academic goal Back to the present: Week 9 Has anything changed? If so, what? Still on track? If yes, why? How have you done it? If no, where have things gone astray? LOOK BACK TO LOOK FORWARD
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Many theories on motivation Instinct theories Incentive theory Drive theory Arousal theory Humanistic theories But what really motivates YOU? BUT I DON’T WANNA!
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Intrinsic motivators: Doing something for pure satisfaction, not other consequences Extrinsic motivators: Doing something to produce an outcome INTRINSIC VS. EXTRINSIC Extrinsic motivators Intrinsic motivators
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YOUR MOTIVATIONAL BLUEPRINT Fun Not Fun Important Not Important
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Stop and take a break! (long or short) List your achievements Look at the bigger picture Work out the next step Take action QUICK MOTIVATION FIXES
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Self-discipline: “Use your internal will power to choose something better for yourself” How to increase self-discipline? Create a routine and stick to it Use reverse escalation Find inspirational figures to imitate Don’t over-do it Constantly remind yourself why you’re doing things Use rewards (and maybe punishments?) NOT-SO-QUICK FIXES
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WHY DO OLD HABITS DIE HARD? CUE ROUTINE REWARD Habits wire your brain to CRAVE the reward!
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GOLDEN RULES of changing a habit Realize that you can’t fully extinguish a habit Keep the cue, keep the reward—CHANGE the routine Must believe that you’re capable of change Steps: Identify the routine Experiment with rewards Isolate the cue Create a new plan KEYS TO CHANGING A HABIT
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NO SNOOZE FOR YOU! Example: Kelly’s Typical Morning CUE ROUTINE REWARD
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REWIRING KELLY’S MORNING Step 2: Experiment with Rewards Step 1: Identify the Routine
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Think about the possible rewards—What are you getting from this behavior? I’m tired and need more sleep (then going to bed earlier should help) I need to give sleeping meds more time to wear off so I won’t feel groggy (then taking them earlier should help) I don’t want to go to work (then I shouldn’t feel this way on a non- work day) I don’t want to face the hectic day After you try each, jot down three words (feelings, reactions, random thoughts, etc.) Wait about 15 minutes and see if you STILL feel the urge. If so, you haven’t found the real reward yet. STEP 2: EXPERIMENT WITH REWARDS
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REWIRING KELLY’S MORNING Step 3: Isolate the Cue 1.Location 2.Time 3.Emotional State 4.Other people 5.Immediately preceding action Step 1: Identify the Routine Step 2: Identify the Reward
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LETTING THE NEW HABIT TAKE HOLD Step 4: Create a Plan!
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Five things that have gone well so far One specific area where you’re lacking motivation/where things haven’t gone as well as you’d hoped Think about what’s gone wrong Think about what’s getting in your way Two-three specific, short-term, active steps you can take to turn that around Example: At the beginning of the semester I planned to go to every single class. I’ve missed my morning classes a lot lately. I’ll have a classmate text me 30 minutes before class to remind me to go I’ll use the coffee pot trick Etc. YOUR OWN MOTIVATIONAL BLUEPRINT
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Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. New York: Random House. Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. New York: Random House. http://www.thedailymind.com/how-to/the-guide-to- developing-self-discipline-that-lasts/ http://www.thedailymind.com/how-to/the-guide-to- developing-self-discipline-that-lasts/ www.motivation123.com www.motivation123.com WORKS CITED/CONSULTED
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