Have you found it a struggle to stay motivated lately?
Perhaps you’re building a new habit, learning something new or falling behind on a regular activity.
Motivation comes in many forms and as individuals we are motivated in different ways.
An end goal with an enticing reward attached is propelling for some, whereas others make things happen to avoid a negative consequence.
Often motivation comes as the result of launching into action. Once we’ve begun, we feel motivated to continue. Similar to the need to expend energy to gain energy.
Motivation can also increase when we’re gaining traction, noticing results and have established a bit of a streak. We reach a tipping point where the thought of not doing the activity outweighs the notion of giving it a miss.
The motivating factor is to keep – or not break – the streak.
Here’s a small example. There’s a language learning app called Duolingo. It’s set up so you complete a module or more of language exercises each day. Learning something new like a language – as with many things – requires daily practice for best results.
The program motivates you in the form of its friendly mascot, an owl. Encouraging emails prompt you to ‘keep the owl happy’ to ensure you get your practice in for the day. Other emails let you know when you’re on a consecutive day streak, which becomes a motivator for keeping it going.
At the beginning breaking a 3-day streak may not seem like that big of a deal. Easy enough to start over and build it back up again. But it’s a different story when you reach, say, a 99-day streak. There’s more at stake when you’ve gained significant momentum. Who wants to break a 99-day streak when you’re about to hit 100…and beyond?
The beauty of this approach is that it’s almost game-like. All the while you’re keeping the game going, i.e. the streak, you’re achieving much more.
You progress incrementally each day and you become accustomed to regularly carving the time in your day for important endeavours that move you toward your goals.
Your challenge for today: Start a 30-day streak for a habit or activity that doesn’t currently receive your full attention.
Starting something new can feel overwhelming. Breaking it down to a smaller chunk of time, such as 30 days, may feel more manageable and achievable. Adjust it to your own preferences. If a one week streak sounds better to you, go with that.
Having a visual means of tracking progress can help ensure success. Create a spreadsheet or use a calendar you’ll see daily and mark an X to indicate you’ve performed that activity for the day. Of course ultimately the goal is to do the activity, but make it your mission instead to simply link a row of X’s on a consecutive basis.
What one thing would have the greatest impact on you – personally, professionally, or otherwise – if you were committed to working on it each and every day?
– Daily training and conditioning to achieve a sporting goal.
– Spend 15 minutes a day editing and putting things away to maintain a clutter-free home.
– Write 1500 words each day to progress and finish that book.
– File your receipts each day to make tax preparation a breeze.
– Read something each day to improve your knowledge and skills.
Whatever it is for you, start your streak today. Do it now if you haven’t already and mark it done. Make it a bold colour you’ll recognise.
See yourself 30 days from now. How will it feel to see those X’s and all that progress under your belt.
Once you’ve hit 30 days, take on another 30. ‘Keep the owl happy!’
What else do you do to stay motivated? Leave a comment!
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