"Most
people (and your own thoughts) are fast to stop you before you get started,
but hesitate to get in the way if you're moving."
- Tim
Ferriss
"Action
is the foundational key to all success."
- Pablo
Picasso
Your Problem Isn't
Motivation
By Peter Bregman
CEO Advisor
Published January 11, 2013
FOXBusiness
"Peter," my friend Byron emailed me a few days
ago. "I haven't been diligent about working out over the past five years
and I'm trying to get back in the gym and get myself into a healthier state.
I've found that on my quest for a Mind, Body, Spirit balance, my body has been
neglected. I need to fix it, and it's VERY hard for me to get motivated. Any
insight?"
It's the kind of question that's on many of our minds in
the midst of New Year's resolution season.
Something you should know about Byron: He recently
started a business and he's constantly developing his skills through training
programs he pays for with his own money. So it's not that Byron is unmotivated
in general. It's just that he thinks he's unmotivated to work out.
But Byron is wrong. "I need to fix it," he
wrote. He is motivated to work out; otherwise he wouldn't have emailed me. He
clearly cares about getting fit and when you care about something, you're
motivated.
No, Byron's challenge isn't motivation. It's
follow-through.
Which is important to realize because as long as Byron
thinks he's solving for a motivation problem, he'll be looking for the wrong
solution. He'll try to get himself excited. He'll remind himself that being in
shape is really important. Maybe he'll visualize the partners he'll attract if
he looks better or the years he'll add to his life if he gets in better shape.
Each attempt to "motivate" himself will only
increase his stress and guilt as it widens the gap between his motivation and
his follow-through, between how badly he wants to work out and his failure to
do so. We have a misconception that if we only cared enough about something, we
would do something about it. But that's not true.
Motivation is in the mind; follow-through is in the
practice. Motivation is conceptual; follow-through is practical. In fact, the
solution to a motivation problem is the exact opposite of the solution to a
follow through problem. The mind is essential to motivation. But with follow
through, it's the mind that gets in the way.
We've all experienced our mind sabotaging our
aspirations. We decide to go to the gym after work but then, when it comes time
to go, we think, It's late, I'm tired, maybe I'll skip it today. We decide we
need to be more supportive of our employees, but then, when someone makes a
mistake, we think, If I don't make a big deal about this, he's going to do it
again. We decide we need to speak more in meetings but then, when we're sitting
in the meeting, we think, I'm not sure what I'm going to say really adds value.
Here's the key: if you want to follow through on
something, stop thinking.
Shut down the conversation that goes on in your head
before it starts. Don't take the bait. Stop arguing with yourself.
Make a very specific decision about something you want to
do and don't question it. By very specific, I mean things like: I will work out
tomorrow at 6 AM or I will only point out the things my employee does right or
I will say at least one thing in the next meeting.
Then, when your mind starts to argue with you - and I
guarantee it will - ignore it.
You're smarter than your mind. You can see right through
it.
As for Byron, I have a few tricks that can help him shut
down his mind and improve his follow-through - some things I've written about
in the past:
- Create an
environment that supports your workout goals. Have your gym clothes
sitting by your bed and put them on first thing when you wake up. In fact,
work out first thing, before your mind realizes what you're doing.
- Use a trainer or
commit to work out with a friend. It's harder to argue against your
accountability to another person.
- Decide when and
where you're going to work out - literally write it in your calendar - and
the likelihood of follow-through will increase dramatically.
- Commit to a
concrete plan that is simple to quantify: 45 minutes of movement a day,
cut out sugar, go to the gym six days a week.
- Realize that the
follow-through challenge will only last a few seconds. As soon as you put
your sneakers on and start heading to the gym, your mind will give up
arguing with you.
- Discipline will
be useful for the first week as you get back into working out. But after
that, momentum will take over and the pleasure of feeling more fit will
quiet the internal chatter.
- Finally, think of
all the above as a multifaceted campaign. A checklist that you should go
through each day to make sure you are stacking the deck in your favor.
I once took a golf lesson with a pro who taught me a
certain way to swing the club. After the lesson, he issued a warning. "When
you play with others, some people will want to give you advice. Just listen to
them politely, thank them for their advice, and then completely ignore it and
do exactly what I've just told you to do."
That, Byron, is precisely how you should respond to your
mind.
Peter Bregman is a strategic advisor to CEOs and their leadership
teams. His latest book is 18
Minutes: Find Your Focus, Master Distraction, and Get the Right Things Done.
All the best,
Rick Wallace