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Motivation

5 Tips to Renew Your Motivation and Stay Focused

I’m currently reading Thinking Fast and Slow, a wonderful book written by Daniel Kahneman, winner of the Nobel Prize in Economics.

The book begins with a description of two different styles of thinking. The first method of thinking (which Kahneman calls System 1) is intuitive, easy, automatic, and emotional. This is what Kahneman means by “fast thinking”. It happens instinctively, without active effort, and allows us to make quick decisions to deal with the world around us.  If I say to you “2 + 2 = what?”, you will immediately recognise that the answer is 4.

The second method of thinking (which Kahneman calls System 2) is deliberate, logical, systematic, and methodical. This is what Kahneman means by “slow thinking.” We can do it, but it requires active effort, and is something we often avoid by adopting shortcuts, rules of thumb, and jumping to conclusions.

Kahneman highlights our tendency to rely on intuition (System 1) by asking a simple question. “If a baseball bat and ball cost a total of $1.10, and the bat costs $1 more than the ball, then how much does the ball cost?”

If you are like most people, then your immediate intuition told you that the ball costs $0.10. But, this is the wrong answer! The correct answer is that the ball costs $0.05, and the bat costs $1.05 ($1 more than the ball), for a total cost of $1.10.

Applying logical thinking (System 2) requires active effort, and so we often avoid it. But why do we do this?

The answer seems to be simply that exerting effort burns up energy and tires us out. Nature is parsimonious! This could be seen as laziness, but it might better be viewed as precaution.  Research has found that if people are asked to exert active effort on one task, and then called on to perform a second unrelated task that also requires deliberate effort, they will give up more easily. Kahneman calls this “ego depletion”.

As an aspiring or practising consultant, it is clear that exerting deliberate mental effort for the benefit of your clients is important.

Here are five (5) tips that can help you to renew your motivation and stay focused.

1. Eat some chocolate 

Interestingly, the effects of ego depletion can be reversed by consuming glucose (a form of energy!). The next time you are called on to work into the late hours of the night, don’t feel guilty about eating a chocolate, candy, piece of fruit, or other snack to rejuvenate your energy levels.

Many professionals don’t like to snack at their desk because office work is sedentary, and regular snacking seems indulgent.  Instead of snacking on sweets, an alternative suggestion is to keep your blood sugar levels up by eating meals more regularly while reducing the portion size.

2. Go to the gym

You can combine strategic snacking (or more regular meals) with going to the gym more frequently. Going to the gym has at least three benefits.

Firstly, taking a break to spend 30 minutes in the gym can give you some much needed distance from a problem you have been focusing on. This can allow your unconscious mind to reflect on the situation, and deliver a solution.

Secondly, getting the blood flowing with vigorous exercise can release endorphins giving you a natural high that will send you buzzing back to the office. Research has found that activities that boost your mood can restore motivation.

Thirdly, research suggests that people who are more physically active become more efficient at using energy. If you use energy more efficiently, then you should have more in reserve for exerting deliberate mental effort!

3. Take a “coffee nap”

The most typical way to restore motivation is to get some rest.

The “coffee nap” is a counter-intuitive yet effective power nap that I have personally used with great success. Although, word for the wise, the coffee nap is powerful. Use it in the middle of the day, not in the evening, or you’ll be up all night.

Coffee is supposed to wake you up, not put you to sleep, so how do I take a “coffee nap”?

Step 1: drink an espresso or macchiato (no lattes!).

Step 2: set your count down time for 20 minutes, and hit start.

Step 3: put your head down on your desk, or lie down in bed.

Step 4: When your alarm goes off after 20 minutes, wake up, and feel invigorated!

Why does this work? I’m no expert, but here is my current understanding.

Caffeine takes about 20 minutes before it takes effect. So, after you drink your macchiato you have some time to play with.

The stimulating effect of caffeine comes from the way it binds to adenosine receptors in the brain. Adenosine is a chemical that makes you sleepy by slowing down neural activity. The coffee nap works because your levels of adenosine decrease while you rest, opening up more receptors for caffeine to bind to. Caffeine prevents adenosine from binding to the same receptors and so speeds up neural activity.

4. Listen to motivational messages

As the late Zig Ziglar once said, “motivation is like bathing, you’ve got to do it every single day.” By listening to motivational podcasts or videos on Youtube, you will put yourself in the right mindset to persevere.

Here are two motivational talks you might enjoy.

5. Drown out distracting noises

Lastly, design a system of work that helps you avoid or drown out distracting noises.  It might be the noise of colleagues talking or the rattle of construction work outside. Any effort you put into ignoring sounds that try to divert your attention away from your work is likely to sap your energy and lead to ego depletion.

When I’m trying to be productive, I often put my headphones in, and listen to some relaxing music.

Here are two relaxing sound tracks you might like to try.

Image: Pexels

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