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Last Updated on October 2, 2018

What Motivates You And How to Always Stay Motivated

What Motivates You And How to Always Stay Motivated

When was the last time you wanted something very badly? Can you think of what drove you towards wanting that desire? And, if you did eventually achieve it, what were your motivations behind that?

When it comes to chasing after something you want, whether it’s a dream job, the car or house you’ve been dying to own, or even the love of your life, there are many forces that attract you towards that desire.

What Motivates You?

Chances are, if you were to look back at your journey towards that achievement, you would realize that at the heart of your motivation was having a specific Purpose. This is the most important driving factor allowing you to be motivated to work hard, or to find for solutions and ways to achieving your ultimate desire.

It’s important to have a purpose or objective because once you have that meaningful objective, it creates a force that either pushes you forward or pulls you towards it. This push and pull is the basic driving force behind every type of motivation. It can be broken down into two types: Intrinsic and Extrinsic Motivation. Understanding these two types of motivation in more depth will give you greater control over your self-motivation.

What is Extrinsic Motivation?

Let’s take a look at Extrinsic Motivation first. This occurs when we’re motivated to perform a behavior or engage in an activity to earn a reward or avoid punishment. Examples of this sort of motivation include studying because you want some form of approval from your parents, or cleaning your room to avoid being reprimanded by your parents. An extrinsic motivator could also be competing in a contest to win a cash prize or award.

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In each of these examples, the behavior is motivated by a desire to gain a reward or avoid an adverse outcome. It’s common for individuals to engage in a behavior not because they enjoy it or find it satisfying, but to get something in return or avoid something unpleasant. This type of motivation is due to an external factor.

What is Intrinsic Motivation?

Now on the other hand, Intrinsic Motivation involves engaging in a behavior because it is personally rewarding. So in this case, you’re now doing an activity for its own sake rather than the desire for some external reward or factor. So this could be wanting to play your favorite songs on the guitar, or watching a comedy at the cinema.

These behaviors are motivated by internal desire. In other words, the behavior itself is the reward, and doesn’t have to be supplied by an external source.

What’s the Difference?

The key difference between Extrinsic and Intrinsic Motivation is that Extrinsic Motivation relies on an external reward or penalty, whereas Intrinsic Motivation rewards the behavior itself. If you now go back to think about the desires or achievements that you had in the past, were they extrinsically or intrinsically motivated?

The reason why many fail to find sustained drive is because they rely a lot on External Motivation. If you want to have long term and sustainable motivation, you really need more of it to be driven by Intrinsic Motivation. Why is that?

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The answer is simple. Extrinsic Motivation relies on external rewards or penalties. Once that reward or penalty is gone, this source of motivation will disappear. Also, external rewards or penalties are always finite, and you’re usually not in control of them.

On the other hand, for Intrinsic Motivation — the activity itself is already the reward.  So it’s supply of “motivation fuel” can virtually be unlimited if nurtured properly.

How to Maximize Intrinsic Motivation?

Now that you know the importance of Intrinsic Motivation, the next step would be to maximize it and make it sustainable. As I mentioned earlier, Intrinsic Motivation is the key to long term, sustainable objectives. But, just having a meaningful objective is not enough. To make the most out of it, you have to nurture your Intrinsic Motivation.

It’s important to do so because Intrinsic Motivation can have diminishing returns. For example, you’re feeling thirsty, the weather is warm and you really just want to drink a can of Coke. It’d be great if you could have a coke in hand. Once you have it, it’s so satisfying drinking it. But, imagine I give you a second can, then a third can, and how about a fourth one? Your satisfaction will eventually diminish and you might even get sick of it. So this law of diminishing return occurs everywhere, even for our Intrinsic Motivation.

What Makes Up Intrinsic Motivation?

Before you can begin nurturing your Intrinsic Motivation, it’s good to know the factors that make up Intrinsic Motivation. This will equip you to level up on your Intrinsic Motivation better.

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1. Challenge

The first factor is Challenge. It’s important to set a challenge in your objectives. Then the process of attaining that goal is seen as possible, but not necessarily certain. This way when you eventually overcome every obstacle to achieve that goal, that directly increases your self -esteem.

2. Curiosity

The second factor to maximizing Intrinsic Motivation, is having Curiosity. This is when something in the physical environment grabs your attention (sensory curiosity) or when the activity stimulates you to want to learn more (cognitive curiosity).

3. Control

The third factor is Control. This is the ability to have greater control over yourself and/or your environment so that you can determine what you pursue.

4. Cooperation and Competition

Lastly, we have Cooperation and Competition. This is the satisfaction that you gain from helping others, or pursuing a shared goal through mutual support and camaraderie.

It could also be the excitement and satisfaction from putting your skills and performance against others, and using it as a yardstick to push your own progress.

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Nurture Your Intrinsic Motivation

Now that you know the main factors contributing to Intrinsic Motivation, you can focus on nurturing each factor to level up your Intrinsic Motivation.

Once you’ve nurtured your Intrinsic Motivation, you’ll start to rely less on Extrinsic Motivations and you’ll find that your perseverance and drive to achieve something becomes much more enhanced.

You will find greater autonomy and independence too, knowing that you need not rely on external sources for acknowledgement, recognition or rewards.

If you’re ready to embrace true motivation and want to learn how to nurture your Intrinsic Motivation, subscribe to our newsletter today and start your journey to success.

Featured photo credit: https://unsplash.com/photos/B-EKZBoxKhY via unsplash.com

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on October 17, 2018

7 Natural (And Highly Effective) Ways to Improve Memory

7 Natural (And Highly Effective) Ways to Improve Memory

How is your memory? Is your cognitive function as strong as you’d like it to be?

If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

Fortunately, meditation can help you out.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get plenty of sleep

If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

How much sleep should you be getting?

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Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

Are there ways to hack the sleep cycle?

Yes, there are.

Try these three things:

  • Have a fixed bedtime (preferably before 10pm)
  • Don’t eat too late
  • Make sure your bedroom is as dark as possible

Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

3. Challenge your brain

When was the last time you challenged your brain?

I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

  • Peak (Android/iOS, free, 10 million+ downloads)
  • Lumosity (Android/iOS, free, 10 million+ downloads)
  • Elevate (Android/iOS, free, 5 million+ downloads)

If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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4. Take more breaks

When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

However, I was wrong.

Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

Let me explain.

Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

What’s the answer?

Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

5. Learn a new skill

I love this quote, as it’s 100% true – but frequently overlooked:

“Learning never exhausts the mind.” – Leonardo da Vinci

From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

Let me give you an example of this:

Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

Unfortunately, your initial enthusiasm quickly turned into frustration.

The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

6. Start working out

If you’re not already working out regularly, then here’s another reason to do so:

Exercising for 20-30 minutes three times a week will improve your long-term memory.

Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

“But I just don’t have the time?,” I hear you say.

Not a problem.

A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

Interested in getting started?

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Here are five different ways that will help you work out:

  • Join a gym
  • Join a sports team
  • Buy a bike
  • Take up hiking
  • Dance to your favorite music

7. Eat healthier foods

I’m sure you’ve heard the expression: “You are what you eat.”

This applies to your brain too.

The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

  • Turmeric – helps new brain cells grown
  • Broccoli – protects the brain against damage
  • Nuts – improves memory
  • Green tea – enhances brain performance, memory and focus[3]
  • Fish oilfish oil supplements can increase your brain power

Here’re more brain food options that improve memory!

Final thoughts

I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

You don’t need to implement them all. I suggest just trying the ones that appeal to you.

But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

Featured photo credit: Eric Ward via unsplash.com

Reference

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