In this episode of The Mel Robbins Podcast, Dr. Alok Kanojia and Mel Robbins explore the neuroscience and psychology behind motivation. They examine the interplay between the brain's dopamine system, emotions like pleasure, and personal factors like self-identity in driving motivation. Rather than relying solely on positive feelings that fluctuate, they offer practical strategies for sustainable change.
The conversation emphasizes self-acceptance over harsh self-judgement, cultivating self-awareness, and learning from setbacks. Kanojia and Robbins encourage listeners to focus on taking action, preparing for challenges, and staying present, rather than seeking fleeting motivation or escaping discomfort. The episode provides insights for overcoming procrastination and establishing productive habits for meaningful transformation.
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Dr. Alok Kanojia explains the brain's complex motivation system involves multiple factors like emotions and self-identity, not just a single "motivation center." While the [restricted term] system drives pleasure and cravings, Kanojia says this leads to temporary relief followed by exhaustion, not lasting motivation.
According to Mel Robbins, motivation ties into [restricted term]-driven aspects like pleasure and drive, giving it an emotional nature. Positive feelings diminish with repeated exposure as the brain develops tolerance, so relying solely on them creates an inconsistent motivational cycle.
Kanojia and Robbins reveal motivation often stems from avoiding pain rather than seeking positives. People use momentary pleasures to escape underlying difficulties, creating an unproductive "pendulum" between striving and comfort.
Rather than judging oneself, Kanojia stresses cultivating self-awareness and accepting internal experiences unlocks possibilities for change. Staying present in life's struggles, instead of escaping discomfort, fortifies willpower for meaningful transformation.
Instead of seeking motivation, experts advise taking action regardless of feelings, preparing for difficulties, and staying aware in the moment to overcome resistance.
Kanojia cautions against rushing to "fix" problems after setbacks. Instead, understanding one's responses and reflecting on outcomes, positive and negative, reinforces productive habits over time.
1-Page Summary
Dr. Alok Kanojia provides insights into the intricacies of the brain’s mechanisms for motivation, tying it to the neurochemical [restricted term] and exploring the challenges of sustaining motivation.
The brain’s system for rewarding and motivating behaviors does not hinge on a singular, isolated mechanism. Rather, it is the sum of various components including emotions, sense of self, and our comparison to others. Alok Kanojia (referred to as Dr. K) is set to instruct on this broad and complex concept.
Motivation emerges from a network of factors, not a centralized 'hub' in the brain. Alok Kanojia explains that motivation encompasses a multitude of elements, such as our emotional responses, our identity, and our comparisons with other people.
Dr. K brings attention to the [restricted term] system in our brains which facilitates both the feelings of pleasure and the subsequent cravings that arise. For example, the nucleus accumbens, a part of the brain’s [restricted term] reinforcement circuitry, is activated by addictions to activities or substances like social media, video games, or food. These can invoke pleasure, leading to cravings as evident when tasting a delicious cookie sparks the desire for more. Yet, Kanojia indicates that this circuitry ultimately does not cultivate lasting energy or motivation. After activities that tap into this system, like social media use, one may feel a delay of tiredness rather than a readiness to take on responsibilities.
The neuroscience of motivation and dopamine
Dr. Alok Kanojia and Mel Robbins delve into the complexities of motivation and behavioral change, emphasizing the psychological roots and proposing a mindful approach to sustainable progress.
Kanojia and Robbins illuminate how often motivation is actually a response to pain or dissatisfaction. For example, Kanojia explains that the drive to go to the gym is typically rooted in pain and dissatisfaction with one’s appearance, stemming from a desire to escape negative feelings rather than pursuing health for its own sake. Similarly, Robbins mentions how a lack of motivation or energy can signify an avoidance of negative feelings.
Kanojia discusses how people frequently use short-term pleasure-seeking behaviors, such as playing video games excessively, eating cookies to feel better, or browsing social media, to mask or escape from underlying difficulties. This tendency is fuelled by external pressures, such as advertising and the bombardment of happiness images, creating a comparative deficit in people's minds and driving them to seek momentary relief.
The pursuit of short-term pleasure to avoid pain often leads to a "pendulum" effect, where individuals oscillate between efforts to change (like going to the gym) and retreat to comfort zones (not going the next week). This erratic motion impedes consistent progress.
Kanojia and Robbins argue that true, lasting change results from a deep understanding of internal resistance and conflict.
Robbins discusses how self-critique, such as labeling oneself as lazy, backfires by solidifying negative patterns. Kanojia adds that the mind's natural tendency to decrease motivation in the face of immediate pain without immediate reward contributes to this cycle.
The psychology of motivation and behavioral change
To overcome resistance and achieve long-term success, experts suggest focusing on action over motivation, reflecting on outcomes, and integrating lessons learned from both triumphs and setbacks.
Experts emphasize the importance of taking action regardless of one's motivation levels at any given moment. For instance, the act of getting out of bed should not rely on feeling motivated to rise; one should just do it. This principle suggests that control over one’s actions is more crucial than being motivated.
The principle of "karma fara," which suggests focusing on actions rather than outcomes, can alleviate burnout. If you're overly focused on outcomes that are not met, the value of the action itself is undermined. For example, Alok Kanojia, despite rejections from 120 med schools over three years, persevered and continued applying, demonstrating the effectiveness of action and perseverance independent of outcomes.
Mel Robbins uses her experience with cold exposure to exemplify this principle. Rather than hyping herself up for the challenge, she simply acknowledges the unpleasantness of the experience but commits to undergoing it anyway, which seems to lower her internal resistance to the task.
Robbins and Kanojia both indicate that focusing on the next actionable step, rather than the entire daunting task or the final outcome, can help mitigate the difficulty of tasks. Being present and aware in the moment can override resistance. For example, abandoning the idea of doing something every single day in favor of focusing on the current day can help lighten the weight of past failures.
Experts stress the value of understanding the consequences of one’s actions, rather than rushing to solve problems after encountering setbacks.
Practical techniques for overcoming resistance and driving long-term progress
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