Half way there! (means there’s still half to go…) MOTIVATION

People often say that motivation doesn’t last. Well, neither does bathing—that’s why we recommend it daily. --Zig Ziglar

 Think back: Week 1  Why college? Why are you here?  One personal/one academic goal  Back to the present: Week 9  Has anything changed? If so, what?  Still on track?  If yes, why? How have you done it?  If no, where have things gone astray? LOOK BACK TO LOOK FORWARD

 Many theories on motivation  Instinct theories  Incentive theory  Drive theory  Arousal theory  Humanistic theories  But what really motivates YOU? BUT I DON’T WANNA!

 Intrinsic motivators: Doing something for pure satisfaction, not other consequences  Extrinsic motivators: Doing something to produce an outcome INTRINSIC VS. EXTRINSIC Extrinsic motivators Intrinsic motivators

YOUR MOTIVATIONAL BLUEPRINT Fun Not Fun Important Not Important

 Stop and take a break! (long or short)  List your achievements  Look at the bigger picture  Work out the next step  Take action QUICK MOTIVATION FIXES

 Self-discipline: “Use your internal will power to choose something better for yourself”  How to increase self-discipline?  Create a routine and stick to it  Use reverse escalation  Find inspirational figures to imitate  Don’t over-do it  Constantly remind yourself why you’re doing things  Use rewards (and maybe punishments?) NOT-SO-QUICK FIXES

WHY DO OLD HABITS DIE HARD? CUE ROUTINE REWARD Habits wire your brain to CRAVE the reward!

 GOLDEN RULES of changing a habit  Realize that you can’t fully extinguish a habit  Keep the cue, keep the reward—CHANGE the routine  Must believe that you’re capable of change  Steps:  Identify the routine  Experiment with rewards  Isolate the cue  Create a new plan KEYS TO CHANGING A HABIT

NO SNOOZE FOR YOU! Example: Kelly’s Typical Morning CUE ROUTINE REWARD

REWIRING KELLY’S MORNING Step 2: Experiment with Rewards Step 1: Identify the Routine

 Think about the possible rewards—What are you getting from this behavior?  I’m tired and need more sleep (then going to bed earlier should help)  I need to give sleeping meds more time to wear off so I won’t feel groggy (then taking them earlier should help)  I don’t want to go to work (then I shouldn’t feel this way on a non- work day)  I don’t want to face the hectic day  After you try each, jot down three words (feelings, reactions, random thoughts, etc.)  Wait about 15 minutes and see if you STILL feel the urge. If so, you haven’t found the real reward yet. STEP 2: EXPERIMENT WITH REWARDS

REWIRING KELLY’S MORNING Step 3: Isolate the Cue 1.Location 2.Time 3.Emotional State 4.Other people 5.Immediately preceding action Step 1: Identify the Routine Step 2: Identify the Reward

LETTING THE NEW HABIT TAKE HOLD Step 4: Create a Plan!

 Five things that have gone well so far  One specific area where you’re lacking motivation/where things haven’t gone as well as you’d hoped  Think about what’s gone wrong  Think about what’s getting in your way  Two-three specific, short-term, active steps you can take to turn that around  Example:  At the beginning of the semester I planned to go to every single class. I’ve missed my morning classes a lot lately.  I’ll have a classmate text me 30 minutes before class to remind me to go  I’ll use the coffee pot trick  Etc. YOUR OWN MOTIVATIONAL BLUEPRINT

 Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. New York: Random House. Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. New York: Random House.  developing-self-discipline-that-lasts/ developing-self-discipline-that-lasts/  WORKS CITED/CONSULTED