introduction
Have you ever wondered why two individuals who possess similar skills, abilities, background, resources and chances can lead such different lives? The reason why is not usually because one of these people has a greater natural ability than the other. Instead, it is due to those small daily habits that help define our level of motivation and direction over time. Motivation is not simply a sudden burst of inspiration; it is a system that we create, develop, improve upon and continue to sustain by developing an intentional routine.
The current environment in which we live is an increasingly fast-paced world with constant distractions, increased expectations and less time to accomplish tasks due to the amount of mental energy that it takes to do so. Studies and people in real life consistently show that those who develop and maintain simple daily habits of motivation will outperform those who simply rely on their willpower as a means of achieving their goals. In this article, I will argue that when we develop daily habits of motivation, we will create a different outcome in our lives by creating greater clarity and direction, improving our mental strength, and creating long-term success from the consistent act of motivation.
- Habit 1 – Create Intentions for Each Day from the Beginning of Your Day
- Habit 3 – Building Mental Toughness and Resilience
- Habit 3 – The Key to Creating Lasting Success
Habit 1-Here are examples of how to build Daily Habits of Setting Intention.
Daily intention-setting habits include:
- Each day, each morning, identify three priorities.
- Identify one action that you can take each day that will take you closer to your desired future.
- Identify how your daily action choices are tied to your personal fundamental values of growth,
- security, family, and positive impact on the lives of others.
Evidence of Real World Impact and Use Patterns
In addition to elite athletes, many types of high-performing professionals across all types of industries, including executives use daily intention-setting rituals. According to the research conducted by the American Psychological Association, having clear goals may help to decrease anxiety and increase feelings of control in your life. When the brain sees and knows what it is trying to achieve, the brain releases dopamine, which acts as a positive reinforcement mechanism, which will continue to motivate you.
How This Differs from Goal Setting Using Traditional Long-Term Goals
While traditional goal-setting using long-term goals may feel too far off and overwhelming, Daily intentions:
(1) Focus on process and do not create pressure.
(2) Change as your circumstances change.
(3) Use small wins as motivation rather than waiting to be rewarded a long time from now.
Establishing this habit will help to establish daily intent as a movement that transforms abstract or vague feelings of motivation into a daily and concrete reality for you.
Habit 2 – Build Motivation through Consistent Energy Management
Energy & Motivation – Energy Drives Action, Not the Other Way Around!
The common misconception is that Motivation comes first and then we act. In reality, we often depend on Energy (both Physical and Mental Energy) to drive Action. Once the Energy is depleted then the strongest Motivation will eventually give way to the absence of Energy. Therefore, daily habits for the most effective and consistent Energy management are critical to the development of Long-term Sustainable Motivation.
Daily habits for building energy and motivation involve Sleep, Nutrition, Movement, & Stress management.
Distinction Between Energetics And Hustle Culture
While hustle culture promotes constant effort, energitic systems promote sustainable effort rather than intense effort. Energite also helps people avoid motivation crashes and provides productive systems that consider human biology.
Motivation becomes consistent instead of fragile by respecting a person’s energy limits.
Habit 3: Daily Reflection And Tracking Progress to Help Maintain Motivation
The Role of Reflection in Maintaining Motivation
When an individual can see their progress, they become more motivated. By reflecting on their own progress daily, an individual can identify improvements, reflect on any setbacks they may have experienced along the way, and maintain emotional engagement with their goals. Studies done in positive psychology have shown that tracking progress can increase intrinsic motivation by developing feelings of competence.
Daily reflection does not have to be carried out in an extensive journal form. In fact, dedicating just three minutes to daily reflection will go a long way toward creating change in an individual’s behaviour.
Some examples of quick reflection habits include:
Every day, write down one thing that worked for you and one lesson learned. Every week, evaluate how close you are to your weekly goals by asking, “What happened today and how did that help me accomplish my goal?”
The Benefits of Self-Reflection Are Supported by Research
According to a study published in the Journal of Applied Psychology, employees who reflected for 15 minutes at the end of the business day outperformed their peers and exhibited a higher level of motivation compared to employees who did not engage in this type of reflection. Reflecting after work has been shown to help consolidate learning (the ability to associate the amount of effort put into a task with the resulting outcome/reward).
How Self-Reflection is Different from Self-Criticism
Many people do not engage in reflection because they believe self-reflection is the same as self-criticism. In contrast, effective self-reflection:
- Focuses on developing oneself instead of having to achieve perfection.
- Helps to build self-awareness without blame.
- Demonstrates to the individual that they can remain motivated by presenting them with the evidence of their own growth.
- The difference between the two types of motivation is that self-reflection helps to shift the motivation from someone else putting pressure on you to you having confidence in yourself.
calculation
Daily Motivation Habits Are Simple Repetitive Actions That Compound Over Time, Not A Total Life Change. Setting Intentions Each Morning Provides Focus For Motivation. Managing Energy Instead Of Chasing Willpower, Protects Motivation From Becoming Burned Out. Daily Reflection On What You Are Learning From Your Journey Provides You With Evidence Of The Growth You Have Made While Pursuing Your Goals.
Individuals And Organizations With The Ability To Develop And Maintain Sustainable Daily Motivation Habits Will Be Position To Better Deal With Uncertainty And Maintain Performance Over Time. Instead Of Having To Wait For Motivation To Happen, Motivation Become Something You Practicing.
The call to action is simple
By Committing To One Daily Motivation Habit For The Next 7 Days And Tracking How It Affects Your Focus, Energy Level, And Results. Over Time, Your Daily Motivation Habits Will Impact Your Work And Life.