Finding Your Spark of Motivation

Dear Listless,

’Tis the season—especially here in Southwest Florida. Let’s start with the basics. Motivation originates from the Latin word mover, or “to move.” It’s part of something that induces action, a guiding force for our behavior. 

Scientists associate motivation with dopamine, the neurotransmitter that controls our sense of pleasure and reward. When we get things done, it usually feels good and we’re encouraged to do more.

There’s extrinsic motivation which comes from external forces like money, rewards, recognition. This is often driven by the desire to impress others and is usually fleeting.

Intrinsic motivation, on the other hand, comes from inside us. It’s influenced by our values and desires. We receive pleasure from the task itself, like solving problems or, in my case, writing a book. Intrinsic motivation can be a long-lasting and meaningful force because it comes from who we are.

Newton told us that objects in motion stay in motion and Nike says, “Just do it.” In other words, once you get off that couch and start doing something that is meaningful to you, the easier it will be to continue. Your actions will keep you motivated and moving in the direction you want to go.

Once you decide to exercise ten minutes a day instead of scrolling through social media or writing 200 words instead of worrying about writer’s block, there will be a shift in your motivation. 

Here are some actions you can take:

 - Look inside. Consider what motivated you in the past, what brings you joy, what speaks to your values.

 - Start with the details. Be specific about what you want to achieve. Set concrete, measurable goals. Read a book a week, walk a mile a day, plan and cook four nutritious meals a week, clean out three cupboards. 

 - Just do it! Get up and move. Do something to change your energy. When I sit too long and become lethargic, I get up and do a 20-minute yoga video or put together a chicken salad. 

 - Take small steps. Focus on first things first. If I considered all the steps it takes to publish a book, I’d never start. Instead, I start by writing a sentence which turns into a paragraph which turns into a chapter. Don’t overwhelm yourself.

 - Search for flow. Once you find something that makes your heart sing, something that causes you to lose track of time, and you’re “in the flow,”  motivation will cease to be a problem.

 - Focus on what matters. When we make an effort to expand ourselves whether it’s through cooking a new recipe, reading an interesting book, nurturing a garden or a child, we find ourselves in a state of growth. 

When you’re growing, learning, and expanding, you’ll not only be motivated, you’ll be fulfilled.