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Nail New Year’s Resolutions By Understanding Motivation

Nail New Year’s Resolutions By Understanding Motivation

It’s resolution o’clock. Many of you are either setting New Year’s resolutions, thinking about them or already have the ball rolling. Whether you’re trying to break a habit, form a new habit, create a new routine or anything else, you’re going to have to deal with the M word: motivation.

Looking back on my intentions at the start of 2016, I see a real mixed bag—plenty of goals fulfilled, but plenty others left by the wayside. I launched my website, but fell short on my language-learning goals. I learned how to measure my progress with projects, but the projects themselves had mixed results.

One reason for my mixed results was simply that my priorities changed as the year progressed. Things that had felt incredibly important at the start of the year kind of faded in significance, meaning that certain goals were simply dropped.

But this wasn’t the only reason for my mixed results. In addition to changing my priorities, I also failed to properly motivate myself.

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This year, I’m feeling far better prepared. By taking the time to understand motivation fully, I’ve figured out how to structure my goals to maximise my motivation.

Motivation 101

In his book Drive, Dan Pink identifies three key sources of motivation:

  1. Our desire to survive (‘animal’ desires)
  2. External rewards (extrinsic motivation)
  3. The enjoyment, satisfaction and challenge inherent in a task (intrinsic motivation)

We mostly end up focusing on number two—extrinsic motivation. We spend a lot of time doing things in order to earn rewards—a bonus, complements, admiration or praise.

The key to maximising motivation seems to be to maintain a balance between number two and number three (intrinsic motivation). Although it might feel like the enjoyment of a task is insufficient to keep you going, it actually forms a vital part of maintaining motivation in the long term. If you’re going to stick with a resolution for a whole year, long-term motivation is key.

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The logic behind maintaining a balance of extrinsic and intrinsic motivation can be broken down into two key reasons:

Ego depletion

It can be tempting to simply provide yourself with a steady chain of external rewards, creating a new reward whenever the current reward is earned. The problem, however, is that forcing yourself to do something purely for a reward takes willpower—you have to constantly remind yourself that it’s really worth it. ego depletion theory suggests that we only have a limited pool of mental resources to power our willpower—eventually they get used up. However powerful the reward, you might run out of willpower.

Although questions have recently been raised about ego depletion theory, it kind of just makes sense intuitively. Constantly forcing yourself to do something purely for a future reward is tiring. The more tired you get, the harder it gets. Eventually you might give up. It’s as simple as that.

Achieving flow

When Hungarian Psychologist, Mihaly Csikszentmihalyi introduced the concept of flow, he began to explain a phenomenon that many people had experienced. It’s the feeling of being totally absorbed in any activity so much so that you feel “strong, alert, in effortless control, unselfconscious, and at the peak of [your] abilities.”

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Flow can be achieved during any activity, as long as it’s neither too simple nor too demanding. You must constantly be aiming for goals that are achievable but challenging, with immediate feedback on your performance. You could be playing a sport, attempting a puzzle, solving a problem at work or reading a book.

The power of flow is that in contrast to the tiring, willpower-sapping effects of forcing yourself to chase a reward, flow is rewarding in itself. It is the purest form of intrinsic motivation and can actually create a sense of increasing your energy reserves. You’re not forcing yourself to complete the task—you’re doing it because you enjoy it.

To put it simply, flow can provide the long-term source of motivation that is vital for resolutions. If you can identify tasks, projects or goals that can lead to flow, you can make the whole process of motivating yourself a LOT easier.

The solution

Ultimately, the key to maximising motivation is to achieve a balance between extrinsic motivation (rewards) and intrinsic motivation (enjoyment or challenge). When setting resolutions, this can be achieved through the following simple steps:

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  1. For each resolution, consider whether you can utilise flow for achieving your goal. You’ll need to create the following two conditions:
    1. A level of difficulty that is neither too hard nor too easy, constantly challenging you without feeling impossible
    2. Immediate feedback on your efforts (either electronically, from someone else or through your own assessment)
  2. If you can utilise flow, structure your efforts for achieving the resolution purely around intrinsic motivation—make achieving flow the goal and results should come
  3. Regularly (either weekly or monthly) reflect on your progress and levels of motivation
  4. Only use external rewards as your backup when either the resolution doesn’t lend itself to intrinsic motivation or intrinsic motivation doesn’t seem to be working

By moving the focus from external reward to your own personal enjoyment, you can create an unlimited source of motivation for your resolutions. By creating a personal challenge with regular feedback, you can create a state of flow that can turn in to a long-term source of motivation.

Most importantly, using intrinsic motivation is fun! Why force yourself into a structure that requires willpower when fun can help you stick with your resolutions?

More by this author

Robert Crews

Freelance Writer

Nail New Year’s Resolutions By Understanding Motivation

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Last Updated on April 11, 2019

How to Improve Communication Skills for Workplace Success

How to Improve Communication Skills for Workplace Success

Possessing strong communication skills will help you in every phase of your life. This is especially true in the workplace.

I have personally worked with several leaders who were masters of communication. A few were wonderful speakers who could tell a great story and get everyone in the room engaged. Those of us in attendance would walk away feeling inspired and eager to help with what came next. Others were very skilled at sharing a clear direction and job expectations.

I knew exactly what was expected of me and how to achieve my goals. This was the foundation of an energized and vibrant role I was in. What I have found is strong communication skills are incredibly helpful and sometimes critical in how well we perform at work.

Here we will take a look at how to improve communication skills for workplace success.

How Communication Skills Help Your Success

Strong communication skills pave the way for success in many ways. Let’s look at a few of the big ones.

Create a Positive Experience

Here are two examples of how well developed communication skills helps create a positive experience:

When I first moved to the city I now live in, I began a job search. Prior to my first live interview, I was told an address to go to. Upon arriving at the address provided, I drove around and around attempting to find the location. After 15 minutes of circling and looking for the address, I finally grabbed a parking spot and set out on foot.

What I discovered was the address was actually down an alley and only had the number over the door. No sign for the actual company. The person that gave me those very unclear directions provided a bad experience for me.

Had they communicated the directions to get there in a clear manner, my experience would have been much better. Instead the entire experience started off poorly and colored the entire meeting.

As a recruiter, I frequently provide potential candidates with information about a job I’m speaking to them about. In order to do this, I also provide a picture of the overall company, the group they might be joining, and how their role fits in and impacts the entire company.

Time and time again I have been told by candidates that I have provided the clearest picture of a company and role they have ever heard. They have a positive experience when I clearly communicate to them. Even when the position does not work out for them, often times they will want to stay in touch with me due to the open communication and beneficial experience they had during the interviewing process.

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Strong communication skills will provide a positive experience in virtually any interaction you have with someone.

Help Leadership Skills

It’s certainly a skill all its own to be able to lead others.

Being a mentor and guiding others towards success is a major hallmark of great leaders. Another characteristic of effective leaders is the ability to communicate clearly.

As I referenced above, having a leader who can plainly articulate the company’s mission and direction goes a really long way towards being the Captain of the boat that others want to follow. It’s like saying “here’s our destination and this is how we are going to get there” in a way that everyone can get on board with.

Another critical component of everyone helping to sail the boat in the right direction is knowing what your portion is all about. How are you helping the boat move towards its destination in the manner than is consistent with the leaders’ vision?

If you have a boss or a manager that can show you what it takes for not only you to be successful, but also how your performance helps the company’s success then you’ve got a winner. A boss with superior communication skills.

Build Better Teams

Most of us work in teams of some sort or another. During the course of my career, I have led teams up to 80 and also been an individual contributor.

In my individual contributor roles, I have been part of a larger team. Even if you are in business for yourself, you have to interact with others in one manner or another.

If you have strong communication skills, it helps to build better teams. This is true whether you are in an IT department with 100 other fellow programmers or if you own your own business and have customers or vendors you communicate with.

When you showcase your robust ability to communicate well with others while interacting with them, you are building a better team.

Now let’s jump in to how to improve communication skills to help you pave the way for your workplace success.

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How to Improve Communication Skills for Workplace Success

There are many tips, tricks, and techniques to improve communication skills. I don’t want to overwhelm you with too much information, so let’s focus on the things that will provide the biggest return on your time investment.

Most of these tips will be fairly easy to become aware of but will take time and effort to implement. So let’s go!

1. Listen

Ever heard the saying you have two ears and one mouth for a reason? If you haven’t, then here’s the reason:

Being a good listener is half the equation to being a good communicator.

People who have the ability to really listen to someone can then actually answer questions in a meaningful way. If you don’t make the effort to actively listen, then you are really doing yourself and the other person a disservice in the communication department.

Know that person who is chomping at the bit to open his or her mouth the second you stop talking? Don’t be that person. They haven’t listened to at least 1/2 of what you’ve said. Therefore the words that spill out of their mouth are going to be about 1/2 relevant to what you just said.

Listen to someone completely and be comfortable with short periods of silence. Work on your listening skills first and foremost.

2. Know Your Audience

Knowing your audience is another critical component to having strong communication skills. The way you interact with your manager should be different than how you interact with your kids. This isn’t to say you need to be a different person with everyone you interact with. Far from it.

Here is a good way to think about it:

Imagine using your the same choice of words and body language you use with your spouse while interacting with your boss. That puts things in a graphic light!

You want to ensure you are using the type of communication most relevant to your audience.

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3. Minimize

I have lunch with a business associate about 3 times a year. We’ve been talking for several years now about putting a business deal together.

He is one of those people that simply overwhelms others with a lot of words. Sometimes when I ask him a question, I get buried beneath such an avalanche of words that I’m more confused than when I asked the question. Needless to say this is most likely a large portion of why we never put the deal together.

Don’t be like my lunch business associate. The goal of talking to or communicating with someone is to share actual information. The goal is not to confuse someone, it’s to provide clarity in many cases.

State what needs to be stated as succinctly as possible. That doesn’t mean you can’t have some pleasant conversation about the weather too.

The point is to not create such an onslaught of words and information that the other person walks away more confused than when they started.

4. Over Communicate

So this probably sounds completely counter intuitive to what I just wrote about minimizing your communication. It seems like it might be but it’s not.

What I mean by over communicating is ensuring that the other person understands the important parts of what you are sharing with them. This can be done simply yet effectively. Here’s a good example:

Most companies have open enrollment for benefits for the employees in the fall. The company I work for has open enrollment from November 1 to 15. The benefits department will send out a communication to all employees around October 1st, letting them know open enrollment is right around the corner and any major changes that year. There’s also a phone number and email for people to contact them with any questions.

Two weeks later, we all get a follow up email with basically the same information. We get a 3rd communication the week before open enrollment and another one 1 day before it starts.

Finally we get 2 emails during enrollment reminding us when open enrollment ends.

There’s minimal information, it’s more of a reminder. This is effective over communication.

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5. Body Language

The final critical component to how to improve communication skills for workplace success is body language. This is something most of us have heard about before but, a reminder is probably a good idea.

When I am in a meeting with someone I am comfortable with, I tend to kind of slouch down in my chair and cross my arms. When I catch myself doing this, I sit up straight and uncross my arms. I remember that crossing arms can many times be interpreted as a sign of disagreement or conflict.

In general, the best rule of thumb is to work towards having open body language whenever possible at work. This means relaxing your posture, not crossing your arms, and looking people in the eye when speaking with them.

When you are speaking in front of others, stand up straight and speak in a clear voice. This will convey confidence in your words.

Conclusion

Possessing strong communication skills will help you in many facets of your life and most certainly in the workplace.

Good communication helps create better teams, positive experiences with those we interact with, and are critical for leadership.

There are numerous tactics and techniques to be used to improve communication skills. Here we’ve reviewed how to improve communication skills for workplace success.

Now go communicate your way to success.

More Resources About Effective Communication

Featured photo credit: HIVAN ARVIZU via unsplash.com

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