{"id":33958,"date":"2021-05-07T10:30:42","date_gmt":"2021-05-07T14:30:42","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=33958"},"modified":"2021-05-08T22:51:18","modified_gmt":"2021-05-09T02:51:18","slug":"motivation-to-change","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/motivation-to-change\/","title":{"rendered":"Motivation to Change Isn&#8217;t the Same as Change"},"content":{"rendered":"\n<p>Why isn&#8217;t having motivation strong enough to prompt a change in behavior? Why is motivation so unreliable?<\/p>\n\n\n\n<p>If someone offered you a million dollars to lose ten pounds right now, could you? Of course not, it&#8217;s literally impossible. That&#8217;s because motivation is only one of the three factors required to make a change. Having the motivation to change is important, but it&#8217;s not enough to carry you to your goal.<\/p>\n\n\n\n<p>Keep reading to learn why you can&#8217;t rely on motivation to change a behavior.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Motivation<\/strong> to Change Isn&#8217;t Enough<\/h2>\n\n\n\n<p>Do you have aspirations but lack the motivation to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-change-your-behavior\/\">change your behavior<\/a>? Motivation is your desire to execute a specific action (such as \u201cgo for a jog\u201d) or category of actions (such as \u201cdo exercise\u201d).<\/p>\n\n\n\n<p>You can think about motivation as <strong>a force that draws you toward certain actions and pushes you away from others<\/strong>. A desire for love, for example, pulls you toward a relationship. An aversion to physical exertion pushes you away from strenuous exercise.<\/p>\n\n\n\n<p>We can sort different motivations according to the PAC (Person, Action, Context) dimensions.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Person: What does the person want to do?<\/li><li>Action: What external benefit or reward is available? Are there any punishments for doing or not doing the behavior?<\/li><li>Context: Is the environment (physical and social) helping or hindering?<\/li><\/ul>\n\n\n\n<p>Motivation can be powerful in helping us with difficult or one-time actions but we shouldn\u2019t rely on it for long-term behavior change. Here\u2019s why.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Motivation Is Complicated<\/strong><\/h3>\n\n\n\n<p>Motivation to change is unreliable. Motivation is like that one friend you have who\u2019s the life of the party. She\u2019s terrific to have a few drinks with, but would you rely on her to pick you up from the airport?<\/p>\n\n\n\n<p><strong>Motivation comes in waves<\/strong>. It ebbs and flows on large and small timescales. Something that feels like no big deal when you\u2019re surfing the motivation wave can become insurmountable when you\u2019re wallowing in the trough. Motivation can vary:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Daily\u2014Willpower is known to be highest in the morning.<\/li><li>Seasonally\u2014Weight Watchers has consistent peaks and troughs in their signups throughout the year (peaks in January and after Labor Day; troughs in November and December in the lead-up to food-saturated holidays).<\/li><li>Depending on the circumstances\u2014If you eat lunch at 1 pm, you\u2019ll be more tempted by a pizza at 12:30 than at 1:30.<\/li><\/ul>\n\n\n\n<p>Some motivations <em>are<\/em> more consistent, but these are much less common. Examples of these might be wanting to spend more time with your pet or wanting your child to succeed.<\/p>\n\n\n\n<p><strong>Competing motivations can pull us in opposite directions<\/strong>. You may want to reduce the sugar in your diet, but you may also <em>really <\/em>want that chocolate chip cookie.<\/p>\n\n\n\n<p><strong>Motivation can be opaque<\/strong>. Often we don\u2019t have a clear understanding of our own motivations. This means that subconscious motivations can rise up out of nowhere and sabotage our efforts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Working With Motivation<\/strong><\/h3>\n\n\n\n<p>To work intelligently with motivation to change a behavior, we need to do the following.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Avoid Abstractions<\/h4>\n\n\n\n<p>Often we try to motivate ourselves with abstract aspirations: \u201ceat healthier,\u201d \u201csave more money,\u201d \u201creduce stress.\u201d But these are not specific behaviors. Dreams and aspirations are not bad things. We need them as human beings. But to turn them into habits, we need the extra \u201c<em>How?<\/em>\u201d step.<\/p>\n\n\n\n<p><strong>Aiming to motivate specific behaviors is the key. <\/strong>We can substitute the above aspirations with \u201ceat an apple after lunch every day,\u201d \u201cset up an automatic direct debit of $50 per month to a savings account,\u201d and \u201cmeditate for ten minutes every day.\u201d<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Understand That Motivation Is <em>Not<\/em> the Key to Long-Term Change<\/h4>\n\n\n\n<p>Motivation is only one of three \u201cways in\u201d to a new habit (the others are Ability and Prompt), and it\u2019s usually the most difficult. Think about the following three ways to enter a building. Ability is like opening the door and walking in. Prompt is like driving into the parking lot. And Motivation is like parachuting down, landing on the roof, and picking the lock on the rooftop door.<\/p>\n\n\n\n<p><strong>Motivation alone is not enough<\/strong>. Suppose someone offers you a million dollars to lose ten pounds right now. There\u2019s no way you can do this, even if your motivation is off the charts. Focus on A and P first.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why isn&#8217;t having motivation strong enough to prompt a change in behavior? Why is motivation so unreliable? If someone offered you a million dollars to lose ten pounds right now, could you? Of course not, it&#8217;s literally impossible. That&#8217;s because motivation is only one of the three factors required to make a change. Having the motivation to change is important, but it&#8217;s not enough to carry you to your goal. Keep reading to learn why you can&#8217;t rely on motivation to change a behavior.<\/p>\n","protected":false},"author":8,"featured_media":34078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,43],"tags":[273],"class_list":["post-33958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-self-improvement","tag-tiny-habits","","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 to Change Isn&#039;t the Same as Change - Shortform Books<\/title>\n<meta name=\"description\" content=\"Could you lose ten pounds right now for a million dollars? No, because it&#039;s impossible! 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