A saturday morning I chose to sit and listen to a wellness training (to increase one’s motivation). And one thing happened that I didn’t expect: the use of yogic Shavasanas (relaxation) and go abyss deep in one’s psyche.
Did manage to scribble down notes, though!
Motivation/A goal – outer and inner (focus on today!)
Why do people function and what for?
Energy – bringing in/taking away –> recognise the difference
▪︎INNER MOTIVATION▪︎
Recognise energy consumers in your life
Lasting change
Sweets/sugar –> a longterm goal of eating healthy
Mercy on yourself
▪︎CHANGE OF ROUTINES▪︎
Hitting snooze/being late etc.
The question of WHY: why do you hit the snooze, why do you run late, why do you choose the priorities you choose?
–> A plan of action is not possible, if the ‘why’ isn’t known/why not. Why: helps to get to the root of problems/motives. Adds self-awareness. Helps to find the right strategy.
▪︎16 BASIC MOTIVES▪︎
1. Power (influence, success, achievements)
2. Independence (freedom, self-determination)
3. Curiosity (knowledge, truth)
4. Acceptance (positive self-image)
5. Order (stability, organization)
6. Saving (ownership, acquisition)
7. Honor (loyalty, morality)
8. Idealism (social justice)
9. Social contacts (friendships, comrades)
10. Family (taking care of children)
11. Status (authority, wealth)
12. Winning (competition)
13. Esthetics (beauty, art)
14. Eating (food, cooking)
15. Physical activity (sports, exercise)
16. Peace of mind (stability, safety)
✨️ What are your 5 important basic motives? Rate 1-5 if you want.
How do they show in your day-to-day?
Is your current activity in flow or going against the motives you’ve chosen? And if there are friction, then what would need to change?
▪︎PATH ASSIGNMENT TO INCREASE MOTIVATION▪︎
5+5 years/path & 5+5 years/path (10+10 years), paths A and B.
✨️ Get comfortable. Clear your mind and breathe deeply. In your mind’s eye see two paths. They could be in a forest for example. Let’s call them path A and path B.
You choose to follow the path A. Nothing really changes: you continue in a way that you have always done and what is familiar. 5 years go by. Then another 5 years. All together 10 years have gone by, and you’re now 10 years older than you first stepped on that path.
Slowly retrace your steps back. It’s now again -5 years and another -5 years, to the starting point. You’re again the same age than you were at the first moment.
Then you try the path B. It is rougher even in the beginning with obstacles here and there, fallen down branches, and you really have to work hard to follow it. But you feel different at the start. You somehow get to the end. There’s a gate and you open it. 5 years go by. And another 5 years, so all together it’s 10 years.
Retrace your steps back. You’re now familiar with the obstacles and braches, and cross them with ease. -5 years is off, and another -5 years, to the point where you’re again 10 years younger.
Which path do you choose and why?
How would you advice the person who have chosen the other path than you, and how would you motivate that person to reach his or her goals?
Write down thoughts, plan of action and the schedule!
▪︎COGNITIVE TRIANGLE▪︎
▪︎MOTIVATION OBSTACLES▪︎
Negative stress
Resources
Procrastination: it is now raining, so I’ll not go outside for a walk.
Fears that influence in the background –> lack of courage
Environment
Poorly set up, supervised and implemented goals
Pain
A neglect of needs
Poor physical condition
Limiting beliefs
▪︎THE CORNER STONES OF GETTING MOTIVATED▪︎
Scheduling
Rewards
Friends
The journey
Visualisation
Nutrition/exercise/sleep
▪︎GOAL SETTING▪︎
Inner goal
Clarification of your vision
Positive/negative self talk
Dreaming –> expiration date
▪︎RULES TO LIVE BY▪︎
S M A R T
Specific
Measurable
Attainable
Relevant
Timebound
Remember the journey!!
Images (c)
Claire Holt – Instagram
Paths – https://stock.adobe.com/in/search?k=two+paths
Cognitive Triangle – https://hudsontherapygroup.com/blog/cognitive-triangle?format=amp
X Johanna
GEM 