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Habits and Motivation: Master Both for Big Results

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Habits and Motivation: Master Both for Big Results

Do you struggle to feel motivated in certain aspects of your life?

Whether it’s in your studies, your career, your fitness, or just your day to day routine… we don’t always ‘enjoy’ every minute of what we’re doing. And, it’s normal to have days where you may feel a little less motivated or energized.

But, if you’re constantly finding a lack of motivation throughout your day, then you might need to start digging deeper to find out why.

Gaining motivation is easier than you may think. And, it goes hand in hand with–none other than–your habits!

That’s right!

You may wonder “what do habits have to do with feeling motivated?” Many people don’t consider habits as a key factor of their personal success because they simply see them as routines. They don’t necessarily make the connection to personal success.

And, that’s because most people associate external factors with success — such as luck, education, or family background. While habits are largely internal, they are often overlooked.

But, the truth is, habits dictate almost every aspect of our lives.

They are responsible for the majority of our daily actions from big to small. Think about how you begin your day, what you typically eat for lunch, or even the way you commute to work. Each one of these are habits!

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Habits are Responsible for Motivating or Demotivating Us

Because habits are so ingrained in our lives, they also affect our motivation levels. Certain habits or routines that we pick up encourage motivation in us, while others may distract, drain or demotivate us.

So, the solution to staying motivated is to learn how to control your habits, so that you can steer and use them as a tool to create consistent and systematic inputs or actions towards an output or outcome that you want to achieve. In this case, feeling motivated again!

The first step to controlling your habits, is to know exactly what a habit is, how it is formed, and how to make and break habits to construct better use of your time.

The Two Type of Habits

There are two types of habits: conscious habits and hidden habits.

Conscious habits are habits that are easy to recognize. Usually, they require conscious input for you to keep them up. If you remove that input or attention, the habit would most likely go away. It’s easy to identify these conscious habits and you can quickly review them yourself.

Examples of conscious habits include waking up to an alarm every morning, or going for an evening run everyday.

Hidden habits, on the other hand, are habits that our brains have already turned into auto-pilot mode. We are generally completely unaware of them until some external factors or sources reveal it, such as someone pointing out your behavior to you.

Yet, hidden habits make up majority of our habits! They have become internalized into our lifestyle and decision making process, so you almost don’t realize it when a habit is ‘acting up’.

Take some time to think through your habits and try to determine which ones are hidden, and which ones are conscious habits. Also, think about whether or not they’re habits that contribute to you feeling positive and motivated.

Now that you have a clearer picture of what habits are, let’s move on to motivation.

How Motivation Manifests

Whether you’re aware of it or not, motivation is a huge force in your life; and it needs to be harnessed so that you can make the most of it.

Though, many people think of being either motivated or demotivated as a simple “on” or “off” switch.

But, motivation is a flow, not a switch.

What I mean is this: motivation is composed of various layers, starting from the core and flowing out to the surface.The surface is what you see, but the real process is driven from the core; and that’s the most important part.

To better understand this flow, I’ve broken it down into 3 parts:

  1. Support – Enablers
  2. Surface – Acknowledgement
  3. Core – Your Purpose

Enablers are what support your goals. This could be people, finances, or anything that helps or enables you to reach your goals. They will magnify the core you have or increase any momentum that you build.

Acknowledgement is any type of external recognition that motivates you, such as respect, compliments and praise, emotional support, feedback, or constructive criticism.

It could also be found through affiliation of others who share the same goal as you.

Acknowledgement is most often what you see on the surface when you look at other people’s external recognition or prestige.

And, finally, the true force behind your Motivation flow is the innermost core – your Purpose. 

Purpose is a Pre-requisite to Motivation

Having a purpose is what separates the motivated from the demotivated.

Knowing what your purpose is, no matter what you are doing, will help you form habits and routines that can drive unlimited motivation.Your purpose derives from two things: Having Meaning, and Forward Movement.

So, how do you do these two things?

Having Meaning is simple. Just ask yourself a question: Why?

Why are you going after a certain goal? If the reason is vague or unclear, then your motivation will be vague and unclear.

Even though motivation provides you the energy to do something, that energy needs to be focused somewhere, or else it has nowhere to go!

Yet, Having Meaning isn’t as complex as it may seem. The only guidelines is that it should add value to something or someone that matters to you.

Next, is gaining Forward Movement. In short, it means that you just keep going towards your goal through momentum. And, to keep up this momentum, you have to keep moving forward.

Even small amounts of progress can be just as motivating, as long as they keep coming.

Creating a simple progress indicator like checklists or milestones, are a great way to visualize your small (and big) wins. They trigger your brain to recognize and acknowledge them, giving you small boosts of motivational energy.

Motivation and Habits Rely on One Another

I hope you can now see how motivation and habits go hand in hand.There is an alignment in your routines, your roles and responsibilities, which will reduce any distractions causing you to feel demotivated!

By knowing what your purpose is, you can be mindful of your habits, assess and improve on them, and your motivation will automatically increase because you’re creating positive trends and working towards something that you truly want.

Featured photo credit: Tikkho Maciel via unsplash.com

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on October 7, 2021

Are You Addicted to Productivity?

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Are You Addicted to Productivity?

“It’s great to be productive. It really is. But sometimes, we chase productivity so much that it makes us, well, unproductive. It’s easy to read a lot about how to be more productive, but don’t forget that you have to make that time up.”

Matt Cutts wrote that back in 2013,[1]

“Today, search for ‘productivity’ and Google will come back with about 663,000,000 results. If you decide to go down this rabbit hole, you’ll be bombarded by a seemingly endless amount of content. I’m talking about books, blogs, videos, apps, podcasts, scientific studies, and subreddits all dedicated to productivity.”

Like so many other people, I’ve also fallen into this trap. For years I’ve been on the lookout for trends and hacks that will help me work faster and more efficiently — and also trends that help me help others to be faster. I’ve experimented with various strategies and tools . And, while some of these strategies and solutions have been extremely useful — without parsing out what you need quickly — it’s counterproductive.

Sometimes you end up spending more time focusing on how to be productive instead of actually being productive.

“The most productive people I know don’t read these books, they don’t watch these videos, they don’t try a new app every month,” James Bedell wrote in a Medium post.[2] “They are far too busy getting things done to read about Getting Things Done.”

This is my mantra:

I proudly say, “I am addicted to productivity — I want to be addicted to productivity — productivity is my life and my mission — and I also want to find the best way to lead others through productivity to their best selves.

But most of the time productivity means putting your head down and working until the job’s done.” –John Rampton

Addiction to Productivity is Real

Dr. Sandra Chapman, director of the University of Texas at Dallas Center for BrainHealth points out that the brain can get addicted to productivity just as it can to more common sources of addiction, such as drugs, gambling, eating, and shopping.

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“A person might crave the recognition their work gives them or the salary increases they get,” Chapman told the BBC.[3] “The problem is that just like all addictions, over time, a person needs more and more to be satisfied, and then it starts to work against you. Withdrawal symptoms include increased anxiety, depression, and fear.”

Despite the harmful consequences, addiction is considered by some experts as a brain disease that affects the brain’s reward system and ends in compulsive behavior. Regardless, society tends to reward productivity — or at least to treat it positively. As a result, this makes the problem even worse.

“It’s seen like a good thing: the more you work, the better,” adds Chapman. “Many people don’t realize the harm it causes until a divorce occurs and a family is broken apart, or the toll it takes on mental health.”

Because of the occasional negative issues with productivity, it’s no surprise that it is considered a “mixed-blessing addiction.”

“A workaholic might be earning a lot of money, just as an exercise addict is very fit,” explains Dr. Mark Griffiths, distinguished professor of behavioral addiction at Nottingham Trent University. “But the thing about any addiction is that in the long run, the detrimental effects outweigh any short-term benefits.”

“There may be an initial period where the individual who is developing a work addiction is more productive than someone who isn’t addicted to work, but it will get to a point when they are no longer productive, and their health and relationships are affected,” Griffiths writes in Psychology Today.[4] “It could be after one year or more, but if the individual doesn’t do anything about it, they could end up having serious health consequences.”

“For instance, I speculated that the consequences of work addiction may be reclassified as something else: If someone ends up dying of a work-related heart attack, it isn’t necessarily seen as having anything to do with an addiction per se – it might be attributed to something like burnout,” he adds.

There Are Three “Distinct Extreme Productivity Types

Cyril Peupion, a Sydney-based productivity expert, has observed extreme productivity among clients at both large and medium-sized companies. “Most people who come to me are high performers and very successful. But often, the word they use to describe their work style is ‘unsustainable,’ and they need help getting it back on track.”

By changing their work habits, Peupion assists teams and individuals improve their performance and ensure that their efforts are aligned with the overarching strategy of the business, rather than focusing on work as a means to an end. He has distinguished three types of extreme productivity in his classification: efficiency obsessive, selfishly productive, and quantity-obsessed.

Efficiency obsessive. “Their desks are super tidy and their pens are probably color-coded. They are the master of ‘inbox zero.’ But they have lost sight of the big picture, and don’t know the difference between efficiency and effectiveness.”

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Selfishly productive. “They are so focused on their own world that if they are asked to do something outside of it, they aren’t interested. They do have the big picture in mind, but the picture is too much about them.”

Quantity-obsessed. “They think; ‘The more emails I respond to, the more meetings I attend, the more tasks I do, the higher my performance.’ As a result, they face a real risk of burnout.”

Peupion believes that “quantity obsessed” individuals are the most common type “because there is a pervasive belief that ‘more’ means ‘better’ at work.”

The Warning Signs of Productivity Addiction

Here are a few questions you should ask yourself if you think you may be succumbing to productivity addiction. After all, most of us aren’t aware of this until it’s too late.

  • Can you tell when you’re “wasting” time? If so, have you ever felt guilty about it?
  • Does technology play a big part in optimizing your time management?
  • Do you talk about how busy you are most of the time? In your opinion, is hustling better than doing less?
  • What is your relationship with your email inbox? Are you constantly checking it or experience phantom notifications?
  • When you only check one item off your list, do you feel guilty?
  • Does stress from work interfere with your sleep?
  • Have you been putting things off, like a vacation or side project, because you’re “too swamped?

The first step toward turning around your productivity obsession is to recognize it. If you answered “yes” to any of the above questions, then it’s time to make a plan to overcome your addiction to productivity.

Overcoming Your Productivity Addiction

Thankfully, there are ways to curb your productivity addiction. And, here are 9 such ways to achieve that goal.

1. Set Limits

Just because you’re hooked on productivity doesn’t mean you have to completely abstain from it. Instead, you need to establish boundaries.

For example, there are a lot of amazing productivity podcasts out there. But, that doesn’t mean you have to listen to them all in the course of a day. Instead, you could listen to one or two podcasts, like The Productivity Podcast or Before Breakfast, during your commute. And, that would be your only time of the day to get your productivity fix.

2. Create a Not-to-Do List

Essentially, the idea of a not-to-do list is to eliminate the need to practice self-discipline. Getting rid of low-value tasks and bad habits will allow you to focus on what you really want to do as opposed to weighing the pros and cons or declining time requests. More importantly, this prevents you from feeling guilty about not crossing everything off an unrealistic to-do list.

3. Be Vulnerable

By this, I mean admitting where you could improve. For example, if you’re new to remote work and are struggling with thi s, you would only focus on topics in this area. Suggestions would be how to create a workspace at home, not getting distracted when the kids aren’t in school, or improving remote communication and collaboration with others.

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4. Understand Why You Procrastinate

Often, we procrastinate to minimize negative emotions like boredom or stress. Other times it could be because it’s a learned trait, underestimating how long it takes you to complete something or having a bias towards a task.

Regardless of the exact reason, we end up doing busy work, scrolling social media, or just watching one more episode of our favorite TV series. And, even though we know that it’s not for the best, we do things that make us feel better than the work we should do to restore our mood.[5]

There are a lot of ways to overcome procrastination. But, the first step is to be aware of it so that you can take action. For example, if you’re dreading a difficult task, don’t just watch Netflix. Instead, procrastinate more efficiently,y like returning a phone call or working on a client pitch.

5. Don’t Be a Copycat

Let’s keep this short and sweet. When you find a productivity app or technique that works for you, stick with it.

That’s not to say that you can’t make adjustments along the way or try new tools or hacks. However, the main takeaway should be that just because someone swears by the Pomodoro Technique doesn’t mean it’s a good fit for you.

6. Say Yes to Less

Across the board, your philosophy should be less is more.

That means only download the apps you actually use and want to keep (after you try them out) and uninstall the ones you don’t use. For example, are you currently reading a book on productivity? Don’t buy your next book until you’ve finished the one you’re currently reading (or permit yourself to toss a book that isn’t doing you any good). — and if you really want to finish a book more quickly, listen to the book on your way to work and back.

Already have plans this weekend? Don’t commit to a birthday party. And, if you’re day is booked, decline that last-minute meeting request.

7. Stop Focusing on What’s Next

“In the age when purchasing a thing from overseas is just one click and talking to another person is one swipe right, acquiring new objects or experiences can be addictive like anything else,” writes Patrick Banks for Lifehack .

“That doesn’t need to be you,” he adds. “You can stop your addition to ‘the next thing’ starting today.” After all, “there will always be this next thing if you don’t make a conscious decision to get your life back together and be the one in charge.”

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  • Think about your current lifestyle and the person you’re at this stage to help you identify what you aren’t satisfied with.
  • By setting clear goals for yourself in the future, you will be able to overcome your addiction.
  • Establish realistic goals.
  • To combat addiction, you must be aware of what is going on around you, as well as inside your head, at any given time.
  • Don’t spend time with people who have unhealthy behaviors.
  • Hold yourself accountable.
  • Keep a journal and write out what you want to overcome.
  • Appreciate no longer being addicted to what’s next.

8. Simplify

Each day, pick one priority task. That’s it. As long as you concentrate on one task at a time, you will be less likely to get distracted or overwhelmed by an endless list of tasks. A simple mantra to live by is: work smarter, not harder.

The same is also accurate with productivity hacks and tools. Bullet journaling is a great example. Unfortunately, for many, a bullet journal is way more time-consuming and overwhelming than a traditional planner.

9. Learn How to Relax

“Sure, we need to produce sometimes, especially if we have to pay the bills, but, banning obsession with productivity is unhealthy,” writes Leo Babauta. “When you can’t get yourself to be productive, relax.” Don’t worry about being hyper-efficient. And, don’t beat yourself up about having fun.

“But what if you can’t motivate yourself … ever?” he asks. “Sure, that can be a problem. But if you relax and enjoy yourself, you’ll be happier.”

“And if you work when you get excited, on things you’re excited about, and create amazing things, that’s motivation,” Leo states. “Not forcing yourself to work when you don’t want to, on things you don’t want to work on — motivation is doing things you love when you get excited.”

But, how exactly can you relax? Here are some tips from Leo;

  • Spend 5 minutes walking outside and breathe in the fresh air.
  • Give yourself more time to accomplish things. Less rushing means less stress.
  • If you can, get outside after work to enjoy nature.
  • Play like a child. Even better? Play with your kids. And, have fun at work — maybe give gamification a try .
  • Take the day off, rest, and do something non-work-related.
  • Allow yourself an hour of time off. Try not to be productive during that time. Just relax.
  • You should work with someone who is exciting. Make your project exciting.
  • Don’t work in the evenings. Seriously.
  • Visit a massage therapist.
  • Just breathe.

“Step by step, learn to relax,” he suggests. “Learn that productivity isn’t everything.” For that statement, sorry Leo, I say productivity isn’t everything — it’s the only thing.” However, if you can’t cut loose, relax, do fun things, and do the living part of your life — you’ll crack in a big way — you really will.

It’s great to create and push forward — just remember it doesn’t mean that every minute must be spent working or obsessing over productivity issues. Instead, invest your time in meaningful, high-impact work, get into it, focus, put in big time and then relax.

Are You Addicted to Productivity? was originally published on Calendar by John Rampton.

Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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