The Myth of Motivation: How to Get Unstuck

It’s common for many of us to believe that we need to feel motivated before starting or completing a task. However, that’s not always the case.

Have you ever found yourself in a situation where your mind is willing, but your body just doesn’t cooperate? It can feel like you’re battling against yourself to achieve something you really want to get done.

Procrastination often creeps in, leading us to avoid thinking about the task or finding distractions to keep ourselves busy.

In the words of American essayist Ralph Waldo Emerson, “Do the thing, and you will get the energy to do the thing.” This means that the motivation to complete a task often comes after you’ve started, not before.

Despite Emerson’s quote being from the 1800s, modern science supports his observation.

Understanding Motivation

Traditionally, dopamine has been associated with pleasure, but recent research shows that it also plays a crucial role in motivation.

Many of us wait for inspiration or motivation to strike before beginning a new task or habit, hoping that a surge of dopamine will propel us into action. However, this motivation often eludes us.

The key is to realize that motivation kicks in after you start a task, not before. To kickstart a new habit, consider implementing the “2-minute rule” suggested by David Allen.

The rule states that when starting a new habit, make sure it takes less than two minutes to do.

How does this work? Simply focus on the first 2 minutes of the task. Once you get past that initial hurdle, motivation tends to follow.

For example, if you want to read more, start by opening the book and reading one page. If you aim to work out after work, focus on lacing up your shoes and stepping out the door. You’ll likely find that once you take that first step, the rest of the task flows more easily.

The idea is to just get started, and your brain will kick into gear, providing the motivation you were seeking before starting.

As James Clear, author of Atomic Habits, points out, the most significant friction in any new task is at the beginning. By setting a goal to simply start, such as lacing up your shoes or opening your laptop, you make it so easy that it’s hard to say no.

“Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.” ― Roy T. Bennett

Setting Clear Goals

Another effective way to boost motivation for a task is to schedule it into your day. By setting a specific time to complete the task, you increase the likelihood of following through.

This scheduling technique has been a game-changer for maintaining my daily writing and reading habits. My wife and I live by the motto, “If it’s not on the calendar, it’s not happening.” We even schedule family meetings to ensure we make time for each other amidst our busy schedules.

With numerous distractions and obligations, waiting for the right moment to tackle a task is a recipe for inaction. Remember, if it’s not scheduled, it’s not a priority.

Instead of passively hoping to find time for a task, proactively block out time for it in your calendar. This signals to your brain that this task takes precedence over other activities.

The Reality of Motivation

Many people never pursue their goals because they never prioritize them. By scheduling tasks daily, you put your motivation on autopilot, regardless of how you feel.

For instance, if you commit to going to the gym every other day between 5-6 pm, over time, this routine becomes second nature. Our habits shape our behavior, and by consistently following a routine, you strengthen neural pathways that make the behavior more automatic.

Establishing a routine helps your body adapt to new habits, making it easier to stick to your goals. Instead of letting circumstances and emotions dictate your actions, a consistent routine guides you towards success.

In essence, motivation is less about having the energy to start a task and more about understanding how your body forms habits. With this knowledge, you can effectively steer yourself towards achieving your aspirations.

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