A Key to Motivation Superpower

Which of the following statements is the most motivating?

1. “I don’t want to get type-2 diabetes like my dad did, so I’m going to get back to playing racquetball.”
2. “My doctor says exercise helps prevent cancer, so I’m going to start swimming again.”
3. “I can’t wait to go paddle boarding with Eric in Rickles Cove. We always have a blast, and it’s so beautiful there.”
4. “Cardiovascular disease runs in my family, so I’m going to start walking.”

The answer is:

“I can’t wait to go paddle boarding with Eric in Rickles Cove. We always have a blast, and it’s so beautiful there.”

Here’s what 99 percent of people don’t know about motivation:

1. If you engage in a self-care activity only because it’s good for you, you’ll likely do it occasionally and do it for a while before quitting.
2. If you engage in a self-care activity because it’s good for you and because you enjoy it, you’ll have motivation superpower.

Let’s take a look under the hood of motivation.

First, let’s consider intrinsic and extrinsic motivation.

Intrinsic motivation is motivation to do something for the sake of doing it.

For example:

“I go indoor rock climbing a few days a week because I absolutely love it. I love being on the rock wall, and I love climbing with my friends. I love the whole experience.”

Extrinsic motivation is motivation to do something for what it might get you. It might get you rewards and/or the avoidance of punishments.

For example:

“I go indoor rock climbing a few days a week because I want to have a strong upper body.”

In either case, if you regularly go rock climbing (or do similar exercise), you’ll maintain a strong upper body. But you’re much more likely to go rock climbing (or do similar exercise) when you’re intrinsically motivated.

Second, let’s consider experiential and instrumental benefits.

Experiential benefits are benefits you get right away when doing something.

For example: “Wow, these blueberries are delicious. Let’s put them in the fruit salad.”

Instrumental benefits are benefits you might get at some point in the future as a result of doing something. These benefits often include rewards and/or the avoidance of punishments.

For example: “Thank you for bringing blueberries. Let’s put them in the fruit salad. I heard blueberries help prevent dementia.”

In either case, if you regularly eat blueberries (or similar foods), you’ll reduce your risk of dementia. But you’re much more likely to eat blueberries (or similar foods) when you’re seeking experiential benefits.

What’s the power behind intrinsic motivation and experiential benefits?

Enjoyment.

Fun.

Pleasure.

To tap into motivation superpower, tap into enjoyment, fun, and pleasure as much as possible.

There are two very common double binds many people find themselves in when working on improving their self-care:

1. “If it tastes good, it’s bad for you; if it tastes bad, it’s good for you.”
2. “No pain, no gain.”

People often get tripped up here. They think they need to do things they hate doing in order to get what they want.

As someone who coaches people every week, I can tell you two things with certainty:

1. No one keeps eating foods they hate for very long.
2. No one keeps doing exercise they hate for very long.

No matter how important it is to them. No matter what it might get them in the future. No one keeps doing things they hate doing for very long.

We humans are wired for instant gratification.

And one key to motivation superpower is to take advantage of this aspect of human nature.

That’s right. Don’t fight this aspect of human nature. Use it as leverage.

All you have to do to do that is engage in self-care activities you enjoy.

About Jason Gootman
Jason Gootman is a Mayo Clinic Certified Wellness Coach and National Board Certified Health and Wellness Coach as well as a certified nutritionist and certified exercise physiologist. Jason helps people reverse and prevent type-2 diabetes, cardiovascular disease, and other ailments with evidence-based approaches to nutrition, exercise, stress reduction, holistic wellness, and, most importantly, lasting behavior improvement and positive habit formation. As part of this work, Jason often helps people lose weight and keep it off, in part by helping them overcome the common challenges of yo-yo dieting and emotional eating. Jason helps people go from knowing what to do and having good intentions to consistently taking great care of themselves in ways that help them add years to their lives and life to their years.