Loving What You Do:  Intrinsic Motivation

David D. Nowell, Ph.D. www.DrNowell.com

Overview

•Your brain’s reward-and- planning system•Asking 2 questions•The “Rule of Thirds”•Q&A&D

YOUR BRAIN’S REWARD-AND-PLANNING SYSTEM

Image: wikimedia commons

Cortico-striatal loop

The reward-and-planning system

What does dopamine feeeel like?

Appendix A

Peak experiences

ASKING 2 QUESTIONS

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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Am I having fun now?Is this important?

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important?

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(85 – X) x 365

Determining what I’m here to “do, be, and have”

We are shaped by:• Peer interactions• Supportive adults• Family / culture / faith• Media and marketing

Ongoing clarity comes with:

• Morning 10-minute review

• Weekly planning session

• Ongoing review of successes and frustrations

• Intensives – annual mini-retreats

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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fun?

Framingham Heart Study

“…happiness, like health, is a collective phenomenon.”

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?Is this important?

x

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

Beware dopamine tricksters!• Facebook• Gambling• Shopping• Video games• Free online Aramaic course

Determine in Advance When You’ll Check Email and Facebook Tomorrow

StayOnTask app

The best defense against the manipulation of our attention is to determine for ourselves – in advance - how we want to invest it.

- E. Goldberg

The Excellent Daily Planner

• 2 pages per day• Master to-do list• With you at all times

Yoga / read

Staff meeting

Planningsession

Phone calls

billing

Vh: jeff w/ puritan oil

Vc: kate re: brimfield

TC umass dermatology. Spoke w/ cindy 508 8564000

The Excellent Daily Planner

• 2 pages per day• Master to-do list• With you at all times

What’s a To-Do list for anyway?

Learn French

Stop smoking

Be a better spouse

The Excellent Daily Planner

• 2 pages per day• Master to-do list• With you at all times

Weekly Overview

10-Minute Morning Review

Where will I most likely feel distracted today?

What will you do today that you'll still remember one year from now??

Stop 5 times a day for reflection and reconnecting and re-focusing

Consider your sensory needs

• Applying lotion• Clicking pen• Gum• Raw carrots• Fidget toys• Fans and other white noise• Stretch breaks

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

Increase salience

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Use extrinsic reward creatively

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

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easy hard

If It’s Harder than a “3” Find Some Way to Make It Easier

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Assign separate due dates for smaller parts of big projects

Barter Social/Practical Support

• Food prep for optimal nutrition• Domestic organization• Pre-tax paperwork

Emphasize the sensory details of your desired outcome

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YesYes

NoYes

YesNo

NoNo

Am I having fun now?

Is this important?

THE “RULE OF THIRDS”

…a challenge

Q&A&D

David D. Nowell, Ph.D. www.DrNowell.com