Today at a Glance
Tired of always putting things off until tomorrow? Probably you struggle with finding the motivation to make meaningful changes in your life…
Today we dive into Phase 2 of “The Anatomy of Change” and explore the key factors that contribute to lasting personal growth.
In this edition, we discuss the elusive nature of motivation and provide practical tips for getting started and staying on track.
Discover how to become part of the Momentum Society and start making positive changes today.
Become part of the Momentum Society—always moving forward and up 📈.
To change at all, you need to start—and then keep going. That’s all.
Well, it may sound simple, but it’s easier said than done.
We tend to live in the future, within our imagination.
“I’ll do that tomorrow”, we often say.
A day becomes a week, becomes a month, becomes a year, becomes a decade…
Later is often never.
The Anatomy of Change — Part 2
As mentioned in our last newsletter, personal change is a complex process that can be influenced by various mechanisms.
We call it “The Anatomy of Change”.
It’s a 9-phase process resulting in transformation:
Phase 2: Motivation
Let’s dive deeper into motivation.
To start we need motivation + action.
But motivation is not a one-time thing. We need consistent motivation that drives us forward. You can make it intrinsic or extrinsic.
Intrinsic motivation describes the incentive we feel to work on something simply because we find it exciting or enjoyable.
Extrinsic motivation is what we feel when we get some external reward e.g. money.
Intrinsically motivated people stay engaged for longer. They find personal satisfaction in their health, fitness, and personal growth journey which carries them through even the toughest challenges.
Many people lack effective strategies to convert motivation into action. But that’s for another newsletter.
However, what’s even more important is that most of them do it for the wrong reasons.
Motivation comes from the Latin word “movere”, which means “to move”. Movement is action.
But what’s your cause for action?
A Greater Cause
Make it big and audacious. It will be easier.
Big audacious goals are often easier compared to smaller goals due to several factors.
They often have a strong emotional appeal and can ignite a higher level of motivation. When the goal is significant and meaningful, it can inspire you to push your limits, overcome obstacles, and stay committed for longer.
Big goals require a well-defined purpose and a clear vision. Having a compelling purpose gives you a sense of direction and a reason to strive for something larger than yourself. A well-defined vision provides guidance, helps set priorities, and aligns efforts toward achieving the goal.
Pursuing audacious goals pushes you out of your comfort zones and expands your capabilities. It encourages personal growth, learning, and acquiring new skills or knowledge. Stretching boundaries means you can tap into your potential and discover hidden aspects or resources you didn’t know you had.
“That’s all great guys, but how do I overcome procrastination?”
Years ago I found a helpful matrix by Alex Vermeer.
The Procrastination Equation
The Procrastination Equation—discussed in detail by Piers Steel in his book of the same name—accounts for every major scientific finding on procrastination and draws upon the best current theories of motivation.
It looks like this:
Expectancy refers to the perceived odds of getting a reward and whether we expect success or failure.
Value refers to the pleasantness of doing a task. And the size of its reward.
Impulsiveness refers to the tendency to get distracted or lose focus on a task.
Delay refers to the time between the present and a task’s reward or completion.
How to Get Motivated
The solution is simple. To increase motivation and decrease procrastination you must:
⬆︎ Increase your Expectancy of success and the certainty of being rewarded.
⬆︎ Increase the Value and pleasantness of doing a task.
⬇︎ Decrease your Impulsiveness by removing distractions and maintaining focus.
⬇︎ Decrease the Delay of the reward by having more immediate, salient deadlines.
Alex’s poster is pretty self-explanatory. Go check it out.
You can also download it here.
That’s it for today.
Hope you enjoyed it (and learned something new).
This is Part 2 of our big “Change Series”.
Revealing the other 7 phases over the next few weeks.
What’s going on in our world
This week we finalized the preparation of “9 Hacks to BOOST Focus”.
Together with a healthy productivity expert, we have put together a 9-day challenge that contains
- time & productivity
- mindful moment and
- intuitive nutrition
9 hacks to help you boost your focus for day-to-day life and business.
Here you find everything you need to know.
By the way, you don’t need to be online, you’ll receive all the information in your member’s area.
After a quite long trip last weekend, we arrived at the Pacific Coast of Mexico on Monday.
Our new place is called Sayulita.
We are currently writing to you from our new accommodation, situated at the top of a hill with a view of the jungle and only 10 minutes away from the beach.
What an incredible adventure and experiment we are running.
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus