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How to Get Motivated Even When You Don’t Feel Like It

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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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How to Get Motivated Even When You Don’t Feel Like It

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How to Get Motivated Even When You Don’t Feel Like It

1-Page Summary

The Neuroscience of Motivation and [restricted term]

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.

Motivation Ebbs and Flows Naturally

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.

The Psychology of Motivation and Change

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.

Sustainable Change Requires Self-Acceptance

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.

Practical Techniques for Progress

Focus on Action Over Motivation

Instead of seeking motivation, experts advise taking action regardless of feelings, preparing for difficulties, and staying aware in the moment to overcome resistance.

Reflect and Integrate Lessons

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

Additional Materials

Clarifications

  • [restricted term] is a neurotransmitter in the brain associated with pleasure and reward. It plays a crucial role in motivating behavior by reinforcing the experience of pleasure and driving us to seek out activities that bring satisfaction. Cravings can arise when the brain associates certain behaviors or substances with the release of [restricted term], leading to a desire to repeat those experiences. This system can create a cycle where seeking pleasure becomes a primary motivator for certain actions.
  • Motivation stemming from avoiding pain rather than seeking positives suggests that individuals may be more driven by the desire to escape discomfort or negative consequences than by the pursuit of pleasure or rewards. This concept implies that the fear of negative outcomes or consequences can be a powerful driver of behavior and decision-making. It highlights the idea that individuals may be more inclined to take action to prevent or alleviate pain or discomfort than to actively seek out positive experiences. This perspective on motivation underscores the role of aversion to pain or discomfort in influencing human behavior and choices.
  • The relationship between momentary pleasures and escaping underlying difficulties is about how people often seek temporary enjoyment or distractions to avoid facing deeper emotional or psychological challenges. Instead of addressing the root causes of their discomfort or pain, individuals may turn to quick gratifications as a way to cope or numb themselves temporarily. This behavior can create a cycle where the pursuit of fleeting pleasures becomes a habitual response to evade dealing with more profound issues, leading to a pattern of seeking short-term relief rather than addressing long-term solutions.
  • Focusing on action over motivation means prioritizing taking steps towards your goals regardless of how you feel. It emphasizes the importance of consistency and discipline in achieving progress. By shifting the focus from waiting for motivation to taking concrete steps, individuals can build momentum and overcome resistance. This approach helps in cultivating a habit of persistence and resilience in the face of challenges.
  • When cautioning against rushing to "fix" problems after setbacks, it means advising against immediately trying to solve issues without reflecting on what caused the setback. This approach encourages understanding one's reactions and learning from both positive and negative outcomes before taking corrective action. By pausing to reflect, individuals can develop a deeper awareness of their responses and make more informed decisions for long-term progress. Rushing to fix problems without reflection may lead to repeating the same mistakes or overlooking valuable lessons that could lead to sustainable change.

Counterarguments

  • While [restricted term] is associated with pleasure and can lead to temporary relief, it is also crucial for motivation in learning, attention, and responding to novel stimuli, suggesting its role in motivation is not solely about transient pleasure.
  • The idea that motivation ebbs and flows naturally could be challenged by the perspective that motivation can be consistently cultivated through habits, discipline, and structured routines.
  • The assertion that motivation often stems from avoiding pain might be too simplistic, as many individuals are motivated by intrinsic goals and positive aspirations, not merely by the avoidance of discomfort.
  • The concept of using momentary pleasures to escape difficulties doesn't account for the fact that some individuals may engage in pleasurable activities as a form of healthy coping that contributes to long-term well-being.
  • The emphasis on self-awareness and acceptance might overlook the role of external factors, such as social support and environmental changes, in facilitating sustainable change.
  • The recommendation to focus on action over motivation could be criticized for underestimating the importance of motivational planning and the mental preparation that can enhance the effectiveness of actions taken.
  • The advice to prepare for difficulties might not acknowledge that over-preparation or excessive focus on potential obstacles can lead to anxiety and avoidance rather than proactive behavior.
  • The suggestion to stay present in life's struggles and not escape discomfort may not consider the psychological benefits of occasional disengagement or relaxation for overall mental health.
  • The idea of reflecting on outcomes to reinforce productive habits could be seen as too introspective, potentially ignoring the role of external feedback and the social context in shaping behavior.
  • The caution against rushing to "fix" problems might be challenged by the argument that timely responses to setbacks can be crucial for maintaining momentum and preventing further issues.

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How to Get Motivated Even When You Don’t Feel Like It

The neuroscience of motivation and dopamine

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 reward and motivation system is complex, involving multiple neurochemicals and pathways

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 is not a single, localized "center" in the brain, but rather an emergent process involving emotion, identity, and comparison

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.

The brain's [restricted term] system drives both pleasure and craving, creating a pattern of temporary relief followed by longer-term exhaustion

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.

Motivation waxes and wane ...

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The neuroscience of motivation and dopamine

Additional Materials

Clarifications

  • Motivation involves the neurochemical [restricted term], which plays a key role in the brain's reward system. [restricted term] is linked to feelings of pleasure and craving, influencing behaviors related to seeking rewards. The nucleus accumbens, a part of the brain's [restricted term] system, is activated by activities or substances that induce pleasure, leading to cravings for more. However, this system does not sustain long-term motivation, often resulting in temporary relief followed by exhaustion.
  • The brain's [restricted term] system plays a crucial role in experiencing pleasure and triggering cravings. [restricted term] is a neurotransmitter that helps regulate emotions, motivation, and pleasure. When [restricted term] is released in response to pleasurable activities, it reinforces the behavior, leading to cravings for more of that experience. This cycle of pleasure and craving is a key mechanism in driving motivation and reward-seeking behaviors.
  • The brain's natural tendency towards homeostasis means it seeks stability and balance in its internal environment. In the context of motivation, this tendency can lead to fluctuations in our drive and enthusiasm as the brain tries to maintain equilibrium. Tolerance develops when the brain becomes accustomed to certain stimuli, requiring more stimulation to achieve the same level of satisfaction or reward. This can impact motivation b ...

Counterarguments

  • While the [restricted term] system is crucial for pleasure and craving, it is not the only neurochemical involved in motivation; other neurotransmitters like serotonin and norepinephrine also play significant roles.
  • The concept of motivation being solely an emergent process may overlook the potential for specific brain regions, such as the prefrontal cortex, to have a more centralized role in goal-directed behavior.
  • The idea that [restricted term] leads to a cycle of temporary relief followed by exhaustion might be an oversimplification, as [restricted term] is also involved in long-term motivation and goal-directed behavior, not just immediate pleasure and craving.
  • The fluctuation of motivation due to homeostasis and tolerance does not account for the ways in which individuals can increase th ...

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How to Get Motivated Even When You Don’t Feel Like It

The psychology of motivation and behavioral change

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.

Motivation often stems from a desire to avoid pain or negative feelings, rather than pursue positive goals

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.

People frequently use short-term pleasure seeking to mask or escape from underlying difficulties

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.

This can lead to a "pendulum" effect of oscillating between extremes rather than sustainable progress

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.

True, lasting change comes from understanding and addressing the roots of resistance and conflict within oneself

Kanojia and Robbins argue that true, lasting change results from a deep understanding of internal resistance and conflict.

Judging or berating oneself for lack of motivation often backfires, further entrenching negative patterns

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.

Cultivating self-awareness and acceptance of one's ...

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The psychology of motivation and behavioral change

Additional Materials

Clarifications

  • Societal conditioning encompasses the beliefs, norms, and values instilled by society. It influences individuals' behaviors, thoughts, and perceptions. This conditioning can shape how people view success, beauty, and happiness. Understanding societal conditioning helps individuals recognize external influences on their choices and motivations.
  • Managing emotions and motivations involves understanding one's feelings and drives, recognizing how they influence behavior, and learning to regulate them effectively. It includes techniques like self-awareness, acceptance, and introspection to navigate internal experiences and align them with desired goals. By ...

Counterarguments

  • While motivation can stem from a desire to avoid pain, it can also be driven by intrinsic rewards and a genuine passion for the activities themselves, not solely by negative reinforcement.
  • Short-term pleasure seeking is not always maladaptive; it can be a healthy coping mechanism when balanced with long-term goals and responsibilities.
  • The "pendulum" effect might be an oversimplification; some individuals may experience gradual progress without extreme oscillations, even if they occasionally seek short-term pleasures.
  • Understanding the roots of resistance and conflict is important, but actionable strategies and external support systems are also crucial for behavioral change.
  • Self-critique, when constructive and balanced with self-compassion, can be a powerful motivator and tool for self-improvement rather than always being counterproductive.
  • Cultivating self-awa ...

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How to Get Motivated Even When You Don’t Feel Like It

Practical techniques for overcoming resistance and driving long-term progress

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.

Rather than trying to increase motivation, focus on taking action independent of how you feel in the moment

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.

Anticipate and mentally prepare for the difficulty and discomfort of challenging tasks

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.

Maintain awareness and presence as you work through the initial resistance, rather than trying to force your way through

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.

Reflect on and integrate the outcomes of your actions, both positive and negative

Experts stress the value of understanding the consequences of one’s actions, rather than rushing to solve problems after encountering setbacks.

Avoid rushing to "fix" problems an ...

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Practical techniques for overcoming resistance and driving long-term progress

Additional Materials

Counterarguments

  • While taking action regardless of motivation can be effective, it may not be sustainable for everyone; some individuals may require motivation to maintain the quality and consistency of their actions.
  • Anticipating difficulty could potentially lead to a self-fulfilling prophecy where one expects and thus experiences more discomfort than necessary.
  • Being present and aware is beneficial, but for some tasks, especially complex ones, strategic planning and consideration of the end goal are necessary to ensure proper direction and alignment with objectives.
  • Reflecting on outcomes is important, but excessive rumination on past actions can lead to analysis paralysis or excessive self-criticism, which can be counterproductive.
  • Understanding the roots of one's responses is crucial, but there are situations where immediate action is necessary to prevent further issues or to capi ...

Actionables

  • Create a "No Zero Days" calendar where you mark each day with a task you've completed, no matter how small, to build a habit of consistent action. This visual representation can serve as a motivator on days when you're feeling less driven, as the chain of marked days creates a visual commitment to keep going.
  • Develop a "Challenge Anticipation Journal" where before starting a task, you write down potential challenges and your strategies to overcome them. This practice not only prepares you mentally but also serves as a reference for similar future tasks, allowing you to refine your approach over time.
  • Start a "Reflection Ritual" by sett ...

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