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A 2-Step Approach to Self-Motivation: Track Small Wins and Reward Yourself

A 2-Step Approach to Self-Motivation: Track Small Wins and Reward Yourself

Franz Kafka, Andy Warhol, Charles Darwin and Kurt Cobain. What did all these people have in common? They were all avid diarists. They were all keeping track daily of the events in their lives.

To be honest with you, I had no idea that a journal was such a common denominator among highly successful and influential characters. Famous 20th-century author Anaïs Nin once wrote:

“This diary is my kief, hashish, and opium pipe. This is my drug and my vice. Instead of writing a novel, I lie back with this book and a pen, and dream, and indulge in refractions and defractions.. I must relive my life in the dream.”

Well, although I love Anais’ poetic reflection on the importance of a diary, I wouldn’t take it that far.

The reason a diary is so important, and so many significant figures tend to evangelize this importance, is because it actually works as a tool to help you monitor your progress on a daily basis.

Progress monitoring is an incredibly valuable habit when it comes to your personal and professional development and consequently your self-motivation levels. Without awareness and control over your progress, you tend to lose contact with your achievements and this is probably the strongest motivational inhibitor one can experience.

Breaking big challenges down into chunks isn’t original advice, of course.

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Our constant pursuit of achievements that will place us in a position of value in the eyes of others somehow disorients us from the idea of the achievement itself. Since our early childhood, our acts were incentivized by the reward we would receive from our parents. These results could be tangible or intangible in a sense that they could be manifested in the form of an appraisal or a present.

Whatever we did, we did it because we wanted to experience a degree of praise and admiration from our caretakers – a praise which would eventually give us strength and motivation to keep doing what we were doing.

The degree to which this praise and admiration was received, obviously, varies from individual to individual. The fact, however, is that the need for it was always there and will always be. Our ability to recognize its importance, however, incrementally affects our performance in our everyday endeavors.

Having big goals and aspirations is of huge importance because it gives you a vision, but monitoring your progress and celebrating small goals and victories is what will eventually materialize this vision. With all the pressures and distractions in our lives, it is all too easy to have our smaller achievements go unnoticed, even by ourselves. I have personally managed to make this idea a huge aspect of my overall emotional satisfaction and intrinsic motivation levels. More specifically I have created a small 2-step system that helps me stay motivated and engaged with my work on a daily basis and also helps me respect my progress even if it isn’t as big as I was expecting.

The 2-step system goes as follows:

1st Step – Create a task list and write in your diary every day

The first step consists of two parts, which are actually equally important.

The first part is to have a task list ready for the day where you will list all your work-related tasks. The task list needs to be well specified and it cannot exceed five tasks because you won’t be able to manage them efficiently.

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I will give you an example of what a well-specified task list looks like by taking a random daily task list from my schedule:

1

    The tasks here are quite random, but also quite usual for my daily life because they are all related to my main activity, which is blogging. Additionally, they are listed by level of importance, which suggests that I am not allowed to move to the next task if I haven’t completed the previous one. This rule helps me become more disciplined and focused.

    Most of the time, I manage to complete all the tasks and that gives me extreme pleasure and fulfillment. But even if I don’t and let’s say I didn’t manage to complete two or three of the least important tasks, I can easily move them to the task list for the next day without feeling bad because I managed to complete the most important ones.

    The feeling I experience whenever I manage to strike out the completed tasks is priceless. It fills me with a sense of immense pleasure and enjoyment to know that I managed to finish hard work and that is needed more than anything after a stressful day.

    The second part is the journal part.

    A journal for me is probably one of the most effective and impactful ways of individualistic expression. The words that you write down reflect your emotional state throughout the day and help you release your anger and pain or elevate your happiness and excitement. By logging your daily experiences and achievements, you create a sense of purpose within yourself. Even if you didn’t accomplish anything important during your day, the way you express it in your journal will reframe your whole reality.

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    Never assume that your life is boring. You are the hero of your own story and everything you do, even if you consider it simple or mundane, should be expressed through appreciation and grandeur. This is probably the most powerful mind hack I have ever learned.

    2nd Step – Reward yourself on a monthly basis

    Now, understanding and being aware of your progress is good and all but there is also something very important when it comes to lasting motivation that we shouldn’t ignore – the power of rewards.

    Rewards or “treats” may sound like a self-indulgent, frivolous strategy, but it’s not. Because forming good habits can be draining, treats can play an important role. When we give ourselves treats, we feel energized, cared for, and contented, which boosts our self-command and self-command helps us maintain our healthy habits. Studies show that people who got a little treat, in the form of receiving a surprise gift or watching a funny video, gained in self-control. It’s a secret of adulthood:

    If I give more to myself, I can ask more from myself. Self-regard isn’t selfish.

    When we don’t get any treats, we begin to feel burned-out, depleted, and resentful.

    Like I said before, it brings us back to our childhood when we were usually expecting gifts from our parents. Whether we got those gifts or not doesn’t really matter. What matters is that the need was always there and will always be. However, you can’t still expect your parents to reward you, but now you are the one who can reward yourself.

    The best timeframe to reward yourself is on a monthly basis because if you do it more often the crave won’t be that strong and also you can’t invest money on something that has value and you can appreciate more.

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    The nature of the present is up to you. Be it something that you enjoy immensely, like a dinner in an expensive restaurant or tickets for football game, or a subscription service where you can attach the following message:

    2

      Even if you don’t reach all the milestones or don’t work as hard as you expected to, the reward will keep you in a state of constant mental arousal, helping you to keep on going. And this is probably what matters the most.

      In closing

      To sum up, I wrote this piece mainly to help you understand that your life will constantly be an attempt to balance between your inner child and your adult self.

      Both characters are equally powerful and equally important to your emotional and social wellbeing.

      Neglecting one of them or failing to understand its place in your life will only cause confusion and regret.

      Don’t suppress your inner child. It was a huge part of your life and it will always be. Back then it was your caretakers who were responsible for it. Now it’s you and only you.

      Featured photo credit: Will van Wingerden via unsplash.com

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      Last Updated on June 26, 2019

      8 Dreadful Effects of Procrastination That Can Destroy Your Life

      8 Dreadful Effects of Procrastination That Can Destroy Your Life

      We are all guilty of procrastinating at some point or other; no one is a stranger to it, right? Some of us might be lucky enough to identify it in time and still do something about it.

      Unfortunately for others, it steals dreams and can even destroy lives.

      The reason we procrastinate varies from person to person and is not always obvious. Sometimes it is a hidden fear that we don’t want to acknowledge, or it could even be as simple as not wanting to do something because it just doesn’t motivate us.

      Whatever the reason may be, if you know you are a procrastinator, be careful: it has far more damaging effects than you may realize.

      Here are the 8 most common effects of procrastination that can destroy not only your productivity, but your life:

      1. You will lose precious time.

      How much time have you wasted procrastinating? It isn’t easy to tell, but I am sure you can imagine.

      The worst thing about procrastinating is the moment you realize that you are two, five or ten years older and nothing has changed. Where did all the time go?

      This is a terrible feeling because you can’t turn back the hands of time, you just have to live with the helpless feeling of regret. There is nothing worse than feeling frustrated at yourself, knowing the situation could have been so different… if only you had taken that first step!

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      Don’t do that to yourself, you deserve what you desire.

      2. You will blow opportunities.

      How many opportunities have you wasted because you didn’t take advantage of them when they were there? This is when you really want to kick yourself.

      What you don’t realize is that the opportunity could have been life changing but you missed out on it. Most opportunities only come around once; you are never guaranteed a second chance.

      Opportunities are the world’s way of giving you more, do yourself a favor and grab them with both hands!

      3. You won’t be able to meet goals.

      Procrastination seems to come on with full force when we entertain the thought of goals, of wanting to achieve or change something. You might have a strong desire to change but you just can’t seem to take the first step forward.

      This is normally really confusing and perplexing; you might find yourself thinking, “Why is it so hard to go for something that I want so badly?” Only you can answer that; you’ll have to explore a little deeper into the resistance.

      We set goals because we have a deep desire to better our lives in some way. If you don’t do this because of procrastination, you destroy the possibility to better your life.

      Uncover the root cause behind your procrastination if it’s preventing you from achieving your goals, otherwise you will never attain them.

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      4. You could ruin your career.

      The way you work directly affects your results, how much you achieve and how well you perform.

      Perhaps procrastination prevents you from meeting deadlines or achieving your monthly targets. What consequence will this eventually have on your career?

      You might miss out on promotions or worse; you might even be at risk of losing your job. You can try to hide it for a while, but don’t doubt that long-term procrastination at work will almost certainly ruin your career.

      Don’t undermine your own performance unnecessarily.

      5. You will lower your self-esteem.

      This is one of the vicious circles you might find yourself in. We tend to procrastinate sometimes because of a low self-esteem, but procrastinating doesn’t only reinforce this, it makes it even lower.

      You start to doubt and question what is wrong with you. You might desperately ask yourself, “Why can’t I just do it?”

      Having low self-esteem destroys lives in many ways. When we have low self-esteem, we hold ourselves back, we feel less than we should and it leads to self-sabotaging acts.

      Procrastination eats away your confidence, slowly but surely.

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      If this resonates with you, focus on building your self-esteem instead of holding on to the illusion that you should be able to do something as this makes you force yourself when you are not ready.

      6. You will make poor decisions.

      When you procrastinate and make decisions from this standpoint, they are almost always going to be poor decisions because of the place you are coming from.

      When you procrastinate, you make decisions based on criteria that most likely wouldn’t be there if you didn’t procrastinate, like pressure to finally make a decision because time is running out.

      Emotions heavily influence the decisions we make and procrastination affects how we feel to a large degree.

      Poor decision making has huge negative effects on our happiness, results and life.

      7. You will damage your reputation.

      When you keep saying you will do something and you don’t, your reputation inevitably gets tarnished. Nobody wants empty promises.

      Besides damaging your own reputation, you are damaging your self-esteem and self-confidence. You will find that it gets easier to procrastinate each time because you are not surprising yourself anymore.

      People could stop depending on you and hold back on offering you opportunities because they could be worried that you will simply procrastinate and they will be left to clean up the mess.

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      A bad reputation has multiple underlying negative effects.

      8. You will risk your health.

      Procrastination is linked to mental health problems like stress and anxiety, and these in turn are linked to health issues. If your procrastination leads to feelings of depression, over time this depression will start to affect other areas of your life.

      If you procrastinate too much with something, it will most likely start to stress you out and cause anxiety, especially when other people or things are involved. Studies show us more and more how damaging stress and anxiety are for us, with stress being the silent killer.

      Another way that procrastination can affect your health is when you continually put off check ups, and postpone appointments or things you need to do, such as exercise. The problem only gets worse and the consequences more dire.

      Remember that procrastination is like a habit, it is really hard to kick, but it can make or break you!

      If you want to stop procrastination, take a look at these guides written by Lifehack’s productivity experts:

      Featured photo credit: Unsplash via unsplash.com

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