What to Do When You’re Not Motivated
Category: Blog
February 1, 2022 | Megan Fine
How often have you wanted to do something, but when the time comes, you’re simply not motivated?
Why do we struggle to follow through on the things we say want to do? Why is it so hard to change even one small habit?
If I told you there was a tool that could double or triple your likelihood of following through on a new habit, would you be willing to try it?
The secret to change is so simple, most people will disregard it as too easy and basic to be effective. Studies show that using an implementation intention can increase likelihood of follow through from 35% up to 91%.
What is an implementation intention? An implementation intention is an action plan that articulates when and where we will perform a new habit. Use the following formula to create an implementation intention:
- When situation X arises, I will perform response Y.
For example, if your resolution this year was to be more focused and productive at work, here are a couple ways you might translate that goal into an implementation intention:
- When I open my computer at the beginning of the day, I will work for 1 hour before checking my email.
- When I go to lunch, I will silence my phone so I can return to work refreshed.
You can also try formulating your implementation intention as an if/then statement to overcome any anticipated obstacles. (If situation X arises, I will perform response Y.)
- If I am tempted to go on Facebook during the workday, I will stretch for 5 minutes and then refocus on my priorities.
So why do implementation intentions work? Planning out your behavior in advance means that you don’t have to rely on motivation to inspire you to act. You simply follow your predetermined plan when the appropriate situation arises.
Implementation intentions also help us overcome habituated resistance, as they allow the brain to form new neural pathways by mentally rehearsing new behaviors before doing them.
Still not convinced that this simple tool could be the difference-maker for you? Then don’t take my word for it – try it yourself.
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