The Secret of How High Performers Stay Motivated

In an age of instant gratification, staying motivated can feel like a marathon. While passion drives many, what happens when that initial burst of enthusiasm fades? Motivation is not something we just have instead we need to generate it. Understanding motivation from a scientific perspective can help you generate motivation during challenging times.

Watch the latest CWC Episode: Motivation doesn't come to you here.

Motivation is more than just a desire to do something. It's the biological, emotional, social, and cognitive force that directs our behavior. In the brain, a variety of neurotransmitters such as dopamine, serotonin, and norepinephrine play crucial roles in motivation. Particularly, the dopamine pathways—starting from an area called the ventral tegmental area (VTA) and projecting to various regions like the nucleus accumbens—are closely linked with reward and pleasure sensations.

Before we can make a shift we must recognize when we lack motivation. Here are some signs you might be lacking motivation:

• Procrastination
• Avoidance of task
• Decline in performance
• Feelings of stagnation or burnout
• Reduced interest in activities that once excited you

Neuroscience Approach Generating Motivation

Dopamine Regulation: The promise or anticipation of a reward can increase dopamine levels, making us feel more motivated. Set small, achievable rewards for tasks to leverage this system. For instance, treat yourself to your favorite snack after a challenging assignment.

Positive Reinforcement: Instead of punishing yourself for what you didn't do, reward yourself for what you did. Celebrate your accomplishments – yes, even the small ones. This strengthens neural pathways associated with the behavior you want to promote and triggers dopamine release.

Visualization: The brain doesn't distinguish well between imagining success and achieving it. Visualizing success can trick your brain into releasing dopamine, boosting motivation.

Science-Backed Strategies to Enhance Motivation

Know Your Why: Knowing and reminding yourself of your "why" has the strongest influence on generating motivation. When you are clear about your reason and why it is important to you, you are more likely able to generate motivation as a habit.

Goal Setting: Establishing clear, concise, and achievable goals. The SMART goal framework (Specific, Measurable, Achievable, Relevant, Time-bound) is particularly effective in creating a plan and identifying milestones that you can then celebrate after achieving.

Start Small: The hardest part is to get started. Identify one small actionable task that you can do within 5-10 minutes to work on your goal. Often times when we get started, continuing is much easier.

Chunking: Breaking tasks into manageable 'chunks' or steps can reduce the overwhelming feeling often associated with big tasks. Each completed step releases dopamine, pushing you to accomplish the next.

Accountability: Social commitment can act as a powerful motivator. Sharing goals with friends or colleagues can make you more accountable.

Physical Activity: Exercise increases endorphin levels, which are natural mood boosters. Even a short walk can refresh your mind and increase motivation.

Growth Mindset: Based on Dr. Carol Dweck's research, adopting a growth mindset—believing abilities and intelligence can be developed—fosters a love for learning and resilience, essential for long-term motivation.

Check-in with yourself: Recognize when motivation is waning. Understanding the why behind a motivational slump can often help in addressing the root cause. Whether it's burnout, fear of failure, or external pressures, identifying it is the first step to tackling it.

Motivation isn't a constant state of being. It ebbs and flows. By understanding the neuroscience behind motivation and equipping ourselves with proven strategies, we can better navigate the challenges and stay on our path toward our goals.

Struggling to generate motivation? Schedule a free consultation with me here.