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Identifying Motivation WavesNishant [email protected]
*Based on BJ Fogg's Research, No image in this presentation belongs to me
What's a motivation wave?
Your Motivation ebbs and flows through the day
- its like a wave, with peaks and troughs - the peaks are when you're pumped, the troughs when you don't feel like doing jack squat
When you feel motivated during the day
- you can use that motivation to do something hard that will structure your future behavior- when you're pumped up you can make big changes to your environment like hiding all the junk food and putting healthy snack in prominent places
Why does this help?
- cause later in the day when you're at a low motivation trough - it's just easier to eat the healthy food - it's more prominent so you'll do the healthier behavior even when you're not as motivated
Photo: http://nees.oregonstate.edu
Frameworks for identifying motivation wave peaks
1. Motivation Schedule
2. Motivation Triggers
3. Motivation Reflection
4. Motivation Automation
Photo: mathcats.org
1. Motivation Schedule
Daily Motivation Peaks:- waking up- going to bed- meal times- end of work/school day
Weekly Motivation Peaks:- start of the weekend- start of the work week
Monthly/Yearly Motivation Peaks:- birthdays- new Years- holidays - christmas
photo: lausd.net
2. Motivation TriggersActivities/Events- after exercising- after completing a task- after watching an inspiring movie
People- after hanging out with a coach- after hanging out with a motivated friend
Places- walking into a gym
Contexts- when you hit your spring cleaning mood
photo: messymandella.com
3. Motivation Reflection
Teach someone to recognize motivation peaks- quick reflection/introspection exercises
Observe own physiology - have people recognize their state of mind/physiology when at the peak of a motivation wave
Reflect on own state-build the behavior via tiny habits of keeping track of your motivation peaks through the day by recognizing how they make you feel.
photo: amandalinehan.com
4. Motivation Automation
Automated reflection
- psycho-physiology measurements- wear sensors that track you skin conductance, heartrate, pupil dilation, voice amplitude to measure when you're in a motivated state - correlate motivation with physiology
Photo: openclipart.org
