It is easy to lose motivation on the path to your goals. Increase your perseverance by including regular positive feedback loops and rewards. Taking the time to celebrate your milestones can increase and sustain the motivation needed to keep going.
This is part 4 of learning how to persevere. By using these steps you will have created yourself a strong plan to succeed. See Part 1, Part 2 and Part 3 here. Now lets talk more about how we can keep you motivated:
1. Feedback Loops. By putting in feedback loops you get regular and measurable feedback to help keep you motivated. You can measure progress and understand when/if alterations to the system is required. Read James Clear for more in depth information on feedback loops: www.jamesclear.com/feedback-loops
If your goal is to loose weight your feedback loop could be a fortnightly weigh in. Be sure to write down you starting weight, and your continued weight over the next x amount of time.
If you goal is to complete a study course your feedback loops are the grades received on homework and exams.
If you are blog writing it could be how many readers you have gained that week.
Be sure to check this data regularly and keep a record of it to understand your progress.
QUESTION: How will you integrate a feedback loop? How regularly will you ensure you complete your feedback task?
2. Rewards: To help keep motivated you should regularly recognize and reward yourself on your progress. We can do this through internally and externally rewarding ourselves.
Internally: Build the the skills of congratulating yourself
Learn to give yourself self kudos. Other people may be proud of you, however you must believe in yourself. If you rely on others you will be in danger of losing motivation when you don’t receive the acknowledgment you need. Be your biggest fan!
Take time to recognize your successes, think about what you have achieved and pat yourself on the back. Many of us forget to do this, or find it awkward, but it's important. It is not egotistical, it is healthy. Celebrating your successes releases dopamine in your brain. Dopamine is a major neurotransmitter that’s a key factor in motivation, productivity, and focus.
When you do a good job, complete a task or gain a win that little elated feeling is the release of feel good dopamine in the body. To some degree we can manipulate the release and levels of dopamine. Read here for lots of interesting information on dopamine and how to increase it.
Dopamine levels and activity levels vary between people, meaning for some people that little 'victory dance' when completing a task comes easily. For others we need to remember to congratulate ourselves and this takes conscious effort. Don’t undermine your work, celebrate i. Induce the release of this dopamine by consciously celebrating your successes. Do this daily to help build perseverance
Look in the mirror and say to yourself ‘congratulations to me, I have worked hard and taken another step on my path to my goal. I am doing something for me and I am proud” The dopamine will do its work! Or write yourself a well done note and stick it on the wall.
External rewards for when you complete our micro goals
In addition set yourself external rewards. For example promise yourself a treat when you get the A grade you have been working towards, or lost that first kg. The prediction of the reward releases dopamine and motivates you towards completing the micro goal
LARGE GOAL: Loose 6 kg in 3 months
Micro Goal: Be working out 3 times a week by week 2
Reward: Take a day trip
Micro Goal: lost 1 kg by week 4
Reward: Buy yourself that item of clothing you have been wanting
Etc
3. Find a mentor. Share your plans and progress with a mentor, friend or someone else who will be supportive. Choose somebody who will want to share in your successes. Just by telling someone you are holding yourself accountable to keep going. They may be able to give advice and encouragement when you need it. Though be wary, this is a nice step but don’t rely totally on this person.
QUESTION: Who would you share your goal and goal plan with? do you have someone who could be a 'mentor' to you during this time?
Now it’s time to get started. Just do! Use this persevere with your goals pdf. Print it out and write by hand your plan.