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How to Motivate Yourself

How to Motivate Yourself


    Bruno Mars

    is not alone when he wakes up singing,

    “Oh, today I don’t feel like doing anything. I just want to lay in my bed.”

    That’s just human nature, and some days it’s harder than others to entice ourselves to get to the gym or drag on our running shoes like crack fictional investigator Kinsey Millhone, who runs if only to be able to eat Quarter Pounders whenever she feels like it.

    But the one who wins the ongoing battle of wills within us is ultimately the one that signals success or failure. And those who can overcome that internal naysayer more often than not stand a better chance of seeing successful results, no matter the mission.

    I want it. I really, really want it.

    Consider Ralphie from “A Christmas Story”. The holiday tale about a boy on a mission starring Peter Billingsley has now become a cult classic on TBS, in part from its marathon run on the cable network every Christmas Eve, but also because of its heartwarming message about Christmas dreams that do come true.

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    And when it comes to motivation, few can match the determination and focus of Ralphie, who wanted nothing more for Christmas than a Red Ryder BB gun, despite myriad warnings about the gun’s safety. He wrote classroom essays about it, sat on a department store Santa’s lap to ask for it and placed ads for the gun strategically throughout the house for it his mom and dad to see in time for Christmas.

    Ralphie was motivated to invest so much effort into enticing his parents to buy him that gun because he was motivated by desire, and in the big picture could imagine himself with his Red Ryder, chasing burglars away as he starred in his own Wild West show, circa 1940.

    For Ralphie, the gun itself was an external, or extrinsic motivation, but the process of acquiring it was intrinsic motivation (or internal) as the fantasies of owning it gave him so much pleasure that writing essays seemed as if it was no work at all, even for a boy who viewed homework as an elaborate plot to steal his young joy.

    And through his efforts, Ralphie ultimately merged the two main sources of motivation that drive virtually everything we do.

    The same holds true for an Olympic hopeful, who strives to be the best he or she can be in hopes of earning a bronze, silver, or gold medal, but in working toward the goal sees intrinsic rewards in the lean, mean fighting machine that he or she has become.

    Most goals are reached by using both forms of motivation.

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    Intrinsic motivation: For the simple love of it

    Those projects we tackle where we look up at the clock, hours after we’ve started, and have no idea where the time has gone because we were so involved – that feeling is intrinsic motivation, and wouldn’t the world work better if all of us felt that way about everything we do?

    Imagine saying, every day, I don’t go to work, I go play. When looking at new challenges, seeing them in that light is a great way to make them happen.

    Seeing a challenge as a chance to become a better person is an excellent motivator, whether it’s a gourmet cooking class, a math problem or mastering a new dance move to look killer on the dance floor. The satisfaction of success is an internal motivator, and is in itself the reward.

    Extrinsic motivation: From the outside

    For Olympic athletes, the idea of a gold medal at the end of a lifetime of hard work and sacrifice is the driving force behind the action. The idea that he or she is the best in the world, and has the endorsements – and bling in the form of medals to show for it – is the reward that comes at the end of a hard-won battle.

    To motivate through workouts, we often have to envision those rewards coming to fruition to make it happen, to find the strength to get moving.

    What’s in a reward?

    But how do rewards in general motivate? Not so well, it turns out. Studies have shown that although we all love it, it turns out that money is not the best reward. A teenage girl who is offered $10 for every pound she loses might be more inclined to see being able to fit in a great prom dress, or land her dream date, as a better motivator than the money.

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    Once money enters into the picture, the task takes on the illusion of work, and that is seen less favorably. One classic study asked lawyers to help low-income people with their legal needs, some being offered a very low wage for their services, others being asked to perform the services for free. Turns out, the offer of money transformed the task from good deed to work, and made that control group less likely to agree. The motivation wasn’t money, it seems, but the good feelings that came from within for doing something nice.

    Threats of punishment also don’t work as motivation, it seems. Instead of making people more inclined to work harder, the looming threat of some form of punishment usually backfires. Nerves caused by the thought of failure usually lead to more slipups and mistakes rather than less. Fear is only a great motivator on a show like “Fear Factor,” and there, it’s the money that’s the true motivator.

    So what is the best motivator? That depends on the task at hand.

    How to get (and stay) motivated

    To get you on the right track, consider the following tips:

    1. Have a goal in mind.  Whether you want to fit into the same size clothes as you did at your high school graduation or you want to be able to run with your kids, pets, or grandkids at the park, the goal is the thing to keep in mind to help secure positive results.
    2. See and track improvements. Getting on the scale every Monday to measure pounds lost or realizing that running a mile suddenly turned into two miles without much extra effort can provide the impetus needed for getting over hurdles of discouragement, sure to come no matter the goal.
    3. Take a break. If you’ve been working really intensely, you’ll be likely to be even more invested in the coming days if you take a day to recover from a hard workout or take an afternoon to replenish energy stores with a coffee break if you’ve been writing day and night trying to reach a big deadline.
    4. Focus on how seeing the goal to fruition will make you a better person. The knowledge that comes from making good food choices or learning which forms of exercise offer the best health benefits makes you a better person. Knowledge is money.
    5. Reward yourself. Many people find that by setting up rewards as part of a process – new earrings for 10 pounds lost or new bike gear after taking on that steep climb without stopping – will help make the road to success just that. A real success.

    The more motivation…the merrier

    Everyone tends to have a dominant type of motivation.

    For some folks, they could care less about attention, accolades, and what other people think. They are motivated intrinsically. They simply want what it is they want for their own reasons. People like this don’t need to be carrot-and-sticked in order to achieve a goal.

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    On the other hand, you have those of us who are all about the rewards, attention, and bling. We are extrinsically motivated. We want what we want because of how it will make us look in the eyes of others. We have a strong desire to be able to show off our awards, jewelry, or body. We like be the envy of others, or at least receiving the praise of others.

    So, does it matter whether you’re more intrinsically or extrinsically motivated? Does being more motivated one way limit your success and results?

    No, not at all.

    What matters is for you to know whether you’re more motivated from within, or if you derive more of your motivation from external factors.

    You then take that knowledge and put it on steroids. Boost your most dominant motivator until there’s little room left to improve it. But, don’t stop there. After you’re done playing to your strength or dominant type of motivation, spice up your weaker area. Think of how you can double your less dominant type of motivation. Why? Because the more motivation you have and can cultivate, the more success you’ll experience. And that’s the whole purpose of motivation – to help you more easily and swiftly achieve your goal.

    Whether your desire is to lose 20 pounds, sculpt gorgeous abs, or increase your income by 100% within the next 6 months – motivation will make it happen for you. Increase your motivation and you increase your results.

    (Photo credit: Man Running with Focus via Shutterstock)

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    Justin Miller

    Healthy Lifestyle Architect, a Fitness and Nutrition Coach

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    Last Updated on November 3, 2020

    20 Best Mac Apps for Productivity You Need in 2020

    20 Best Mac Apps for Productivity You Need in 2020

    Whether you use your Mac for work or just for your personal projects, you’ve likely found yourself wondering how to improve your productivity. There are only so many hours in a day, and so much mental stamina you can muster before you run out.

    There are dozens of tricks you can use to improve your own productivity and outlook, but if you’re looking for a more objective, comprehensive fix, the best thing to do is equip your Mac with productivity apps designed to help you do more in less time.

    This Lifehack-exclusive list has some of the best productivity apps to help you feel less tired, improve your energy, and ultimately help you get more done every day.

    What Makes For the Best Productivity Apps?

    Beyond productivity tips, there are dozens of productivity apps to choose from too. With that in mind, here are some of the core aspects of ideal productivity apps that have formed this list.

    • Non-intrusive – you want a productivity app to weave seamlessly into your workflow and not cause disruptions. From using the app to the overall display, it shouldn’t cause any interruptions.
    • Good interface – Again, you want to be able to use these apps easily and have them benefit you. The easier you can navigate around these apps, the better.
    • Fair pricing – Many of these have free trials that allow you a good chance to test before you buy. If you do decide to pay for it, the monthly pricing plans should be reasonable for what you are getting.

    1. Todoist

      Available for all iOS devices, Todoist is a note-taking and organization app that can keep you on top of all your projects—both personal and professional.

      Its best features are all free to use, including browser extensions, task creation, and interactive boards you can use to organize all your notes.

      If you want to pay the optional $29 yearly fee, you can get even more advanced features like backups and automatic reminders. Even with the free version, you’ll stay far more organized.

      Download: Todoist

      2. 1Password

        You may not realize it, but you probably spend a ton of time recalling your passwords, especially if and when you forget one to an app you use on a regular basis.

        1Password is an app for Mac that saves and remembers all your passwords for you in one place, so you can access all your favorite sites with a single click.

        You’ll save time and keep all your accounts secure simultaneously. A personal plan is $2.99 per month.

        Download: 1Password

        3. Bear

          Bear is a unique kind of note-taking app designed to make it easier for Mac users to jot down notes on the go. With it, you can create to-do lists, give yourself reminders, and outline concepts for future brainstorming sessions.

          It comes with many different inline styles so you can customize your notes to your personal preferences, and remember the context in which you wrote them. The core version is free, with a $14.99 per year version available as well.

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          Download: Bear

          4. Hazel

            Hazel by noodlesoft is an automated organization tool designed for Mac that will help you automatically organize your files based on any custom rules you want to create.

            For example, you can set it to move untouched items from one folder into another folder labeled “action items” if they haven’t been addressed within a week. It can save you hours of organization over the course of a few weeks. A single license is a flat $32.

            Download: noodlesoft

            5. Alfred

              Alfred is an all-in-one app designed to save you time with Mac shortcuts and convenient custom actions. You can use it in a variety of ways.

              For example, you can access Alfred’s clipboard memory so you don’t copy and paste the same material over and over, or set up custom workflows to automate some of your most repetitive tasks.

              It’s a paid app, with multiple price points based on the features you desire.

              Download: Alfred

              6. TextExpander

                TextExpander does exactly what the name suggests; it allows you to type a short snippet of text, and expand that text automatically.

                For example, you can create a custom expansion that allows you to conjure a full paragraph you type repeatedly by simply typing a unique abbreviation. Once you get used to your custom combinations, you’ll spare your fingers from typing thousands of words.

                An individual account is $3.33 per month.

                Download: TextExpander

                7. Backblaze

                  If you’ve ever experienced a crash, or theft of your Mac, you know how much time a system restore can cost you. You’ll spend hours replacing the files you lost, and lose thousands of files that are irreplaceable.

                  Backblaze is an automated, inexpensive way to back up your entire Mac for just $5 a month.

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                  Download: Backblaze

                  8. Keyboard Maestro

                    Keyboard Maestro is an older app that still has the power to make your life easier. With it, you can automate any number of tasks based on a certain trigger (such as a hotkey combination, or an event like connecting to a wireless network). A single license only costs $36.

                    Download: Keyboard Maestro

                    9. Snagit

                      There are many applications for a good screen-capture app, whether you’re trying to illustrate a tech problem you have or just want to make an interesting meme. Snagit makes it easy, with built-in editing for both still images and video. A single license covers two machines, and costs $49.95.

                      Download: TechSmith/Snagit

                      10. Bartender

                        Bartender is the cleverly-named app that helps you clean up and organize all your menu bar icons. You can also access them quickly with keyboard shortcuts.

                        If you’re like most Mac users, those icons get cluttered quickly and stop you from working efficiently. It’s free to try for 4 weeks, after which you’ll need a $15 license.

                        Download: Bartender

                        11. Otter

                        Otter is the Mac app for the note taker who hates typing. It’s an intelligent voice-recognition system and note-taking app that will help you transcribe your conversations, keep notes during meetings, and even take contextual notes to yourself in your own time.

                        Best of all, it’s free to get started!

                        Download: Otter

                        12. Flux

                          Do you often find yourself feeling tired throughout the day, or feeling unable to get to sleep after a day of staring at your computer? That could be because of the unnatural blue light that radiates from your Mac.

                          Flux naturally adapts your display to emit light that matches the time of day, so you can sleep better and feel less tired. It’s also free!

                          Download: Flux

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                          13. PDFpen

                          If you deal with PDFs on a regular basis, you probably find yourself wishing for some kind of tool that can let you mark up those PDFs however you want. Without a dedicated app like PDFpen, this can be difficult.

                          PDFpen lets you edit PDFs in almost any conceivable way, giving you more power and saving you time. A single license is $74.95.

                          Download: Smile Software/PDFpen

                          14. OmniFocus

                            OmniFocus is all about task management. It has a clean interface that allows you to tag your tasks, schedule events, and even automate certain features.

                            It’s one of the most comprehensive solutions on the market, so there’s a bit of a learning curve to get the most out of it.

                            A standard license is $39.99, while the pro version is $79.99.

                            Download: OmniFocus

                            15. Franz

                              It’s tiring to switch between dozens of different chat programs like Facebook Messenger, Slack, and WhatsApp, whenever you want to have a conversation with a different contact.

                              Franz’s solution is simple; offer access to all these apps in one convenient package. And best of all, it’s completely open source.

                              Download: Franz

                              16. MindNode

                                If you’re the brainstorming type, you need an app like MindNode to help you efficiently organize your thoughts. There are dozens of tools you can use to connect ideas in a mind map, or simply jot down notes for future reference.

                                The core app is free, with in-app purchases available.

                                Download: MindNode

                                17. Focus

                                  The internet is a wonderful thing, but it can be awfully distracting. And if you’re like the majority of us, you’ve interrupted work on a project because of some attention-grabbing site or bad online habit. That’s where Focus comes in.

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                                  This app allows you to block the worst offenders with custom time limits and other constraints, so you can focus on the task at hand. A single license is $19.99.

                                  Download: Focus

                                  18. CleanMyMac

                                    Chances are, your Mac isn’t working as fast as it could, thanks to gigabytes of clutter and unnecessary files on your system. CleanMyMac helps you scan your Mac, monitor its health, and ultimately clean it up—so you can handle all your tasks that extra bit faster. A single license is $39.95.

                                    Download: CleanMyMac

                                    19. Grammarly

                                      A spelling error or grammatical mistake can cost you big time. It could be the source of a worse grade on a big paper, or compromise your credibility in the workplace. Thankfully, Grammarly can help you.

                                      This Mac-integrated writing assistant monitors all your writing and makes live corrections, so you’re alerted to your potential mistakes before they become permanent.

                                      A free version exists, but the premium version will cost you between $11 and $30 a month, depending on how you pay.

                                      Download: Grammarly

                                      Focus To Do

                                        Focus to-do is one of the top productivity apps for your iPhone around. It even has a desktop client that you can connect to effortlessly. The app is built around two things: the Pomodoro technique and task management. It achieves these things with amazing balance. All that you have to do is create a task and then set the timer right within the app itself.

                                        There is also great flexibility with the Pomodoro technique as well. You can choose whether to take a 5 minute break, take a longer one, or even skip it. On the task management side, you can also create reoccurring tasks, reminders, and place a priority on tasks too.

                                        Download: Focus To Do

                                        The Bottom Line

                                        These productivity apps should help you squeeze more productive hours out of every day, but they aren’t the only tools you’ll have to help you find success.

                                        Make the time to learn about and experiment with all the life hacks that can make you more productive. By improving your devices as well as your outlook and focus, you’ll be able to get far more done in a day, and feel better doing it.

                                        More to Boost Productivity

                                        Featured photo credit: Patrick Ward via unsplash.com

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