Do you dream of achieving big things or simply need to get things done? Do you struggle to get motivated or stay motivated to reach your goals?
On an episode of the Huberman Lab podcast, Dr. Andrew Huberman shared practical techniques to generate and keep motivation for goals you want to achieve. He revealed powerful ways to laser-focus your drive, dodge reward burnout, and conquer “the middle problem” on your journey.
Keep reading for a summary of this podcast episode along with some context, analysis, and suggestions for related reading.
Motivation for Goals
On his podcast, Dr. Huberman dove into ways to fuel your motivation for goals you want to achieve. One potent method? Laser focus. By narrowing your vision to a specific task-related target, you release chemicals that sharpen your focus and motivation. But, he warned against overusing rewards—they lose their punch over time. Instead, try random intermittent reinforcement, offering rewards unpredictably to keep your dopamine levels (and motivation) surging.
Managing Your Motivation Engine
Dr. Huberman offered a handy trick: rate your motivation on a scale of 1-10. Feeling pumped (above 5)? Charge ahead! But, if you’re lagging (below 4), visualize the negative consequences of failing. That healthy dose of fear can jumpstart your action. And, to stay laser-focused, silence distractions. Turn off your phone or switch it to airplane mode—your future self will thank you.
The Power of Unpredictable Rewards
To keep your motivation fire burning, Dr. Huberman suggested sprinkling on unpredictable rewards. Hit a milestone? Celebrate with a yummy treat, a fun activity, or simply acknowledge your progress. Feeling unsure if you deserve a reward? Flip a coin! Heads, you indulge; tails, you power on. He emphasized the power of this self-driven motivation—it can boost your mental and physical health, skyrocket your performance, and even strengthen your relationships.
Conquering “The Middle Problem”
Ever hit a slump halfway through a goal? Dr. Huberman called this “the middle problem.” His advice was to acknowledge it, embrace it as a unique stage, and even break it down into smaller, manageable chunks.
Commitment: The Secret Weapon
Dr. Huberman shared personal anecdotes to illustrate the importance of commitment. He described how pushing himself to run longer not only yielded a sense of accomplishment but also likely triggered a dopamine rush. He also highlighted his phone-free work policy to avoid distractions and another instance where he adjusted his running schedule to fit a busy day. Even running late (starting at 10 p.m.) didn’t disrupt his sleep; instead, he felt refreshed and energized. This underscores the positive impact of task completion, even if it means tweaking your routine.
More Perspectives
While popular motivational techniques such as visualization, rewards, and even harnessing the power of fear can be effective in certain situations and for specific individuals, it’s essential to approach them with nuance. Here’s why.
Beware the one-size-fits-all trap. Visualization might energize you, but it could feel restrictive to someone else. Similarly, relying solely on rewards can undermine intrinsic motivation and self-management skills. Aim for a balance: Appreciate occasional rewards while keeping the intrinsic joy of the task alive.
Ditch the numerical scorecard. Motivation isn’t a simple metric. It’s a complex interplay of internal and external factors, not captured by a single number. Fear-mongering about “failure” might create stress and avoidance, pushing you away from your goals instead of motivating you. Instead, adopt personalized approaches that resonate with your values, preferences, and well-being.
Embrace individual differences. What distracts one person might fuel another. Switching off phones might work wonders for some, while others thrive with different methods. Remember, inconsistent rewards can also have mixed effects: motivating some, demotivating others who prefer steadier reinforcement.
Motivation ebbs and flows, and that’s okay. Calling dips in motivation “problems” adds unnecessary pressure. Understand that fluctuations are normal. Focus on building sustained motivation by clarifying your goals, boosting your self-belief, tapping into social support, and optimizing your environment.
Popular motivation hacks offer valuable tools, but remember that one size doesn’t fit all. Recognizing individual differences and embracing intrinsic motivations are key to a more nuanced understanding of sustained motivation. This enables you to unlock its true power and achieve your goals in a way that feels authentically you.
Related Reading
13 Visualization Techniques to Help You Reach Your Goals
This is the easiest visualization technique and the one that most people start with. Simply visualize yourself succeeding at your goal. You might picture yourself crossing the finish line of a marathon or see yourself shaking the hand of the CEO after a major promotion.
The Science of Improving Motivation at Work – PositivePsychology.com
In the context of work, an understanding of motivation can be applied to improve employee productivity and satisfaction; help set individual and organizational goals; put stress in perspective; and structure jobs so that they offer optimal levels of challenge, control, variety, and collaboration.
Episode 12: How to Increase Motivation & Drive | Huberman Lab
Dr. Andrew Huberman, Ph.D., is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance.
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