February is here. Did you make plans in January for the year? Has your motivation increased with momentum, or has it shifted to something new?
The temporal motivation theory is a formula to measure motivation. The formula is M=VxE/IxD.
M is motivation.
V is value.
E is expectancy.
I is impulsiveness.
D is delay.
Motivation equals value times expectancy, divided by impulsiveness times delay. The equation recognizes the importance of time and meeting a deadline. If you have a deadline to meet (say turning this article in on time), then the motivation to write increases as the “delay time” for the deadline decreases. In addition, when there is a large denominator (the number on the bottom, math wiz), large value and expectancy is necessary to have high motivation. The larger the numerator (the top number) or the value and expectancy, the higher the motivation.
Think of a current situation where you are seeking motivation. What is the value and expectancy for you to accomplish the task? Now, what is holding you back? Do you have a long timeline? Are you becoming impulsively distracted?
Your energy also plays a role regarding your motivation. If you are sleep deprived, you will lack energy to act. If you are hungry, you may be irritable and unwilling to behave. Maintaining your energy levels allows for the motivation equation to work properly.
The problem arises when we seek or wait for motivation to strike in order to accomplish a goal. Motivation can be elusive when there is a long timeline or when we get sidetracked with life’s many happenings. We can’t wait on motivation. We must ACT and BEHAVE as though we were motivated. We must DO as though today is the only day.
When in doubt, act or behave as if you are motivated. Set the time aside and behave as if the deadline were earlier and you had zero delay time. You will still have impulsive behavior, but giving yourself a shorter deadline can direct your focus toward your goal.
The key is to identify what to direct your energy toward and behave as if you were already motivated to do the work. Be present in what you want to accomplish and direct your energy in that direction for the time allotted. As you behave like a motivated individual, the work becomes a little easier, and the motivation to do the work somehow flows a bit easier as well. As you become better at the work, you want to do the work more often.
You are a unique individual. There is no one else out there like you. Relish in the idea that you are uniquely you. With that in mind, remember that you garner motivation differently than others, but behaving as if you were what you WANT to be tricks your brain. Simply showing up for yourself and making small steps in the direction of where you want to go brings the motivation back.
Last year, my goal was to sit and write for two hours every day. I would glance at my computer and loath at the idea of finding two hours of time. I shortened the time by half-hour increments and found that if I made myself write for a minimum of 30 minutes, I’d usually end up writing for longer. And on days that nothing seemed to flow, I’d only write for 30 minutes and feel accomplished. I have written more this year than I ever have, and it was simply committing myself to show up for 30 minutes a day.
What are you seeking motivation for? Can you show up for yourself for 30 minutes? Maybe 15? Perhaps five minutes of your day? Motivate yourself for the shortest amount of time but do it DAILY. See if you have made progress after a few days or weeks.
Looking at the motivation equation, give yourself a delay time of one day. You have ONE DAY to get five minutes of something done. Make sure you are focusing on something that brings you value and makes progress.
Can you commit yourself to behave as though the motivation was already there?
