{"id":136979,"date":"2024-12-04T15:29:34","date_gmt":"2024-12-04T19:29:34","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=136979"},"modified":"2024-12-04T15:29:35","modified_gmt":"2024-12-04T19:29:35","slug":"motivation-cycle","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/motivation-cycle\/","title":{"rendered":"Motivation Cycle: The Power of Motivation + Progress"},"content":{"rendered":"\n<p>What keeps some people consistently moving toward their goals while others lose steam? How can you create lasting motivation that builds on itself?<\/p>\n\n\n\n<p>In their book <em>Willpower<\/em>, <a href=\"https:\/\/www.shortform.com\/blog\/baumeister-willpower\/\">Roy Baumeister<\/a> and John Tierney explain that there&#8217;s a powerful connection between progress and motivation. When these elements work together, they create a <a href=\"https:\/\/www.shortform.com\/blog\/cycle-of-motivation\/\">motivation cycle<\/a> that can help you achieve long-term success.<\/p>\n\n\n\n<p>Keep reading to discover how <a href=\"https:\/\/www.shortform.com\/blog\/track-your-progress-2\/\">tracking your progress<\/a> and <a href=\"https:\/\/www.shortform.com\/blog\/short-term-wins\/\">celebrating small wins<\/a> can transform your journey toward any goal.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-cycle-of-motivation\">The Cycle of Motivation<\/h2>\n\n\n\n<p>One way to minimize your willpower use is to <a href=\"https:\/\/www.shortform.com\/blog\/ways-to-stay-motivated\/\">keep yourself motivated<\/a>. Baumeister and Tierney say that the real secret isn\u2019t <em>getting <\/em>motivated but rather <em>staying <\/em>motivated over the long term. Fortunately, you can use motivation and work to create a loop, each feeding into the other to form a largely self-perpetuating cycle.<\/p>\n\n\n\n<p>To begin this motivation cycle, consider the reason behind whatever goals you set. Perhaps you want to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-improve-your-overall-health\/\">improve your health<\/a> or self-image, make a positive change in the world, or simply have some fun. Whatever it is, that reason can give you the initial motivation to take action. Unfortunately, that motivation doesn\u2019t last forever, which is why it\u2019s so common for people to start new projects and then lose steam after a short time.<\/p>\n\n\n\n<p>(Shortform note: If you\u2019re having trouble finding the motivation to start (or restart) something you need to do, another option is to start small. As Mark Manson says in <a href=\"https:\/\/shortform.com\/app\/book\/the-subtle-art-of-not-giving-a-f-ck\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Subtle Art of Not Giving a F*ck<\/em><\/a>, doing something\u2014anything\u2014to make progress will help you <a href=\"https:\/\/shortform.com\/app\/book\/the-subtle-art-of-not-giving-a-f-ck\/chapter-7#the-motivation-loop\" target=\"_blank\" rel=\"noreferrer noopener\">overcome your urge to procrastinate<\/a> and will make the rest of that task seem easier. For example, if you have to write a long report or essay, you might start by setting a goal to write just the first sentence. Once you\u2019ve broken through your procrastination by taking that first step, continuing to work on it won\u2019t seem so daunting.)\u00a0<\/p>\n\n\n\n<p>To help you <a href=\"https:\/\/www.shortform.com\/blog\/task-shifting\/\">stay on task<\/a> over the long term, Baumeister and Tierney point out that, <strong>when you notice that you\u2019ve made tangible progress toward a goal, it boosts your motivation to keep working.<\/strong> This increased motivation then drives you to put forth more effort, leading to further progress, and so on. Therefore, the secret to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-maintain-motivation\/\">staying motivated<\/a> is to come up with highly visible ways to <a href=\"https:\/\/www.shortform.com\/blog\/track-your-progress\/\">track your progress<\/a> toward your goals and to celebrate small milestones.&nbsp;<\/p>\n\n\n\n<p>For example, if you\u2019re trying to lose a large amount of weight, you might <a href=\"https:\/\/www.shortform.com\/blog\/weigh-yourself-every-day\/\">weigh yourself every day<\/a> and use a simple spreadsheet to track the dates and your weight. You could then treat yourself to a small gift for, say, every five or 10 pounds you lose.<\/p>\n\n\n\n<p>(Shortform note: This motivation cycle is the result of a chemical in your brain called <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22581-dopamine\" target=\"_blank\" rel=\"noreferrer noopener\">dopamine<\/a>. In <a href=\"https:\/\/shortform.com\/app\/book\/the-molecule-of-more\/1-page-summary\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Molecule of More<\/em><\/a>, the authors explain that making progress toward something you want causes your brain to release dopamine, a neurotransmitter that <a href=\"https:\/\/shortform.com\/app\/book\/the-molecule-of-more\/1-page-summary#dopamine-the-what-if-chemical\" target=\"_blank\" rel=\"noreferrer noopener\">creates feelings of pleasure and satisfaction<\/a>. This natural reward system encourages you to repeat those goal-directed actions in the future. In short, because of dopamine, progress leads to pleasure, which in turn motivates further progress, creating the motivation loop that Baumeister and Tierney describe.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What keeps some people consistently moving toward their goals while others lose steam? How can you create lasting motivation that builds on itself? In their book Willpower, Roy Baumeister and John Tierney explain that there&#8217;s a powerful connection between progress and motivation. When these elements work together, they create a motivation cycle that can help you achieve long-term success. Keep reading to discover how tracking your progress and celebrating small wins can transform your journey toward any goal.<\/p>\n","protected":false},"author":9,"featured_media":136988,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9,43],"tags":[1683],"class_list":["post-136979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","category-self-improvement","tag-willpower","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Motivation Cycle: The Power of Motivation + Progress - Shortform Books<\/title>\n<meta name=\"description\" content=\"When progress and motivation work together, they create a powerful cycle that can help you achieve long-term success. 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