Motivation In A Nutshell: Create It, Don't Wait For It! | Dr. Sarah Zaldivar | Skillshare

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Motivation In A Nutshell: Create It, Don't Wait For It!

teacher avatar Dr. Sarah Zaldivar, Professor at Miami Dade College

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

11 Lessons (30m)
    • 1. Introduction

    • 2. Motivation Is The Result of Action Not The Cause

    • 3. The Four Drivers of Motivation

    • 4. ONE: Pain/Pleasure

    • 5. TWO: Set Meaningful Goals

    • 6. The Habit of Following Through on Your Word

    • 7. Neuroplasticity Is Habit Formation

    • 8. THREE: Growth, Progress, Mastery

    • 9. FOUR: Autonomy and Control

    • 10. Important Topics

    • 11. Final Word From Me

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About This Class

Are you ambitious but your brain seems not to share with you this same enthusiasm at times? Do you find that you struggle to maintain the motivation to complete projects and execute the goals that will bring you closer to your dreams?

Perfect- I've created this course for you!

You see, I was in the same boat as you until I finally understood the basic physiology of how the brain works. Now, I can work with my brain to keep it happy and motivated so it can execute the things I want it to.

This course will introduce a counter-intuitive and science-based truth that successful people utilize to motivate themselves: Motivation is the RESULT of taking action and not the cause.

However, this is not enough for motivation to bloom. You need additional tools that I explain in more detail -yet in an efficient manner- in this course so you can have an unfair advantage in anything you set out to do!

Remember, the quality of your life is strictly determined by the quality of your mindset. Are you ready to take it to the next level?

I'll see you on the inside!


Meet Your Teacher

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Dr. Sarah Zaldivar

Professor at Miami Dade College


Hey there! I'm Dr. Sarah Zaldivar. I hold a Ph.D. in Exercise Physiology from the University of Miami in addition to both a Master's and a Bachelor's degree in Nutrition and Dietetics. I am a Licensed Dietitian in addition to being a certified Exercise Physiologist with the American College of Sports Medicine (ACSM). I am currently an adjunct faculty in nutrition and exercise physiology at Miami Dade College, DeVry University and ACSM. Previously, I taught nutrition and exercise physiology for 5 years at the University of Miami.

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1. Introduction: how you welcome to another course that I've created to help you achieve your wildest dreams or just the project that you really need to commit to and complete. No matter how big your dream is, and I hope you're not limiting yourself by being realistic, you will only achieve it by learning how to take back control of your motivation levels and your drive. You see most people fall off the wagon very quietly and insidiously. After that momentary bolt of inspiration fizzles out. That's because they haven't learned how to create motivation and harness it on a consistent basis. Instead, they wait for these momentary bolts of lightning to get them going. Unfortunately, those moments are very frequent, and even when they do happen, they're usually very short lasting. There is not one successful person that just waits around for motivation to come to them. Successful people create their own motivation. They have taken control of one of the most important skills that you can learn to be in control off. In this course, I will teach you how before we dive in. My name is Dr Sara's old of R and I am a creator on multiple platforms where I share fitness, anti aging, science, fashion, beauty, mindset, content to help you be the peak performer that you were meant to be. 2. Motivation Is The Result of Action Not The Cause: The first and most important lesson that I want to share with you is that motivation is the result of taking action and not the cause. After you set a goal and achieve it, your brain releases dopamine, which is this brain chemical that is also known as the motivation molecule. And so the more you achieve little things, no matter how small that thing is, as long as it is meaningful to you, the more you releasing dopamine on that means the more motivated you are. And so waiting around for that toe happen almost never happens unless you set a goal, no matter how small, achieve it, get that dopamine flowing, and that will motivate you to set another and another and another goal. That is how you keep dopamine flowing in your brain. That is how, on a physical level you maintain and harness or create motivation at will. You take control of that. You decide when you are releasing dopamine 3. The Four Drivers of Motivation: Now they're four drivers, pun intended for motivation. And those are number one. We are motivated by pain and pleasure. We are motivated to run away from pain and were motivated to run towards pleasurable experiences. Number two We are motivated by the meaningful goals that we set and achieve for ourselves. Number three were motivated by feeling that we're progressing. So any form of growth or progress or mastery of a certain craft is going to motivate us by releasing more dopamine. Number four. We are motivated by feeling in control, so the more often ah mc you feel your life is that you are directing your life as opposed to you are on the receiving end of what happens to you, the more motivated and happier you are in psychology, it's known as having an internal locus of control as opposed to an external locus of control. 4. ONE: Pain/Pleasure: Okay, So the first driver of motivation is pain and pleasure. Humans are motivated to either run away from pain. Those are called your push forces. They're pushing you away from the pain or they're motivated. Toe run towards pleasure that is known as your pool forces To increase your pool forces, I want you to set big dreams. I want you to think big, follow and chase your wildest dreams. Take advantage of both forms of motivation, setting big goals thing big. Increase your pull forces and at the same time, allow yourself to feel the pain associated with the situation that you might not be too happy about. You can increase the pain that you feel in that situation because that is going to be a reservoir motivation that you can tap into and uses additional fuel to propel you forward. 5. TWO: Set Meaningful Goals: the second driver of motivation is setting meaningful goals and then achieving them. The first step in that is to actually set meaningful goals. Not any goal will do. That goal needs to be meaningful and significant to you, so you want to set a goal. More importantly, you want Teoh. Break it down into multiple, smaller goals, because that way, every time you accomplish a sub component of that larger goal, your brains releasing dopamine and you're constantly in a state of motivation, driven by all of that dopamine flowing in your brain, as opposed to having just one large gold that saved writing a book that could take a year or two and only having that dopamine hit at the end of the two years. It's very difficult to sustain motivation that way. And so you could divide that book into multiple chapters, and even the chapters divide them into number of pages per day that you want to complete. And that way, once you hit that goal every day, you're really seemed every single day, maybe even break that down into per hour. Every hour I'm going Teoh, right? This number of words or pages and then you're constantly creating your own dopamine, and you're constantly giving yourself that motivation to keep going. By working this way, you will learn to love the process of goal attainment, which is what you hear most successful people talk about. They enjoy the process just for what it is, as opposed to saying, I'm gonna be happy once I achieved that goal. That usually doesn't last too long, So figuring out a way how to be happy threw out is the way to go. Next. You wanna prioritize, prioritize your gold so that you're constantly accomplishing the high reward tasks of the beginning of the day. And that's giving you more dopamine relative to accomplishing other tasks that might not be as rewarding as that prioritized. And of course, you have to be flexible because something's come up and you might need to change the level of prioritization. And that's a skill that you develop over time. As long as you always operate from the center of being prioritized in how you complete your tasks for the day, for the week or for the month. Now, the way you formulate goals have to be as clearest possible as specific as possible and also with a deadline. Most people shy away from setting very clear and specific goals because when you said very clear parameters for the successful completion of the task, you're also in the way setting very clear parameters for failure. So you're now determining the conditions for failure, which means that if you don't complete the task, you can't really talk yourself out of it. You'll know that you literally did not do what you said you were going to dio and so people out of a place of fear, shying away from being too specific with their goals. And they prefer to be a little bit more general with their goal setting process. Whenever you have the temptation to do that, you need to remind yourself that that is a decision based out of fear. And so what you need to do is overcome that they proving to yourself that you're fearless and that you're not going to cheat yourself, and you will set very clear and specific parameters for the successful completion of your task. So you will say, for example, every day I'm going to write five pages of my book, and you could also say every hour I'm going to write one paragraph for my book. And so the clearer you are, the more likely you are to actually hit those goals and accomplish those goals. Because you'll know that if you don't do that, you're not gonna feel good about yourself. Now, I know. I always say you don't want to be realistic, but when you're setting goals on a micro level, you want to know just how much the pain you are willing to tolerate, so that when you set your goal, it is realistic in that it pushes you just a little bit more than your comfort zone, but not so much that it makes the likelihood of you actually completing that task go down. So this is also a skilled that you develop over time and with more experience, you'll know where are the limits in any area and how much more you are willing to push on a certain day so that on a macro scale you're not being realistic. You are going after big goals and big dreams, but you have to do it incrementally, step by step and knowing just exactly how much to push yourself and how much pain and discomfort you're willing to tolerate to achieve those goals. And because this is a skill that you get better at, you might save a lot of the beginning. You might set goals and not really be able to accomplish them. Maybe the pain and the discomfort is too much for that day, and you're just like, whatever. I'm just gonna sit and watch Netflix and junk food today. It's OK. Be quick at forgiving yourself. That's the trick. Be quick, bouncing back from not being able to meet your expectations for yourself. The quicker you are at standing back up again, the faster you will be at getting back to setting another goal. Now you're wiser based on experience. And so now you know how much you are willing to push yourself when you're setting that goal . Just keep doing it. Keep getting back up again. And remember, there is no such thing as failure. You either win or you learn. You don't really ever fail unless you decide to never try again, and you need to set a deadline for the completion of that goal. Why? Parkinson's law states that the time it takes to complete a goal is dependent on the amount of time available for its completion. See where I'm going. If you don't have a set deadline, the pain of not meeting the deadline will never be there. And remember, pain is a push force that pushes you and gives you motivation to complete a task. So if that level of if that kind of motivation isn't there, there is nothing pushing you to do that, because what's going to happen if you don't nothing. And so you have to learn to always put a time limit on your goal. And again try not to shy away from doing that. Because remember, that's another attempt of not determining the criteria failure, right? Just like when were very vague about our goals. That's another way of being vague about them. By not setting a time limit or a deadline now setting goals and being very clear about them and having a deadline, all those things mean nothing if you don't follow through on them. If you don't build the habit of following through on what you said you were going to dio. As a matter of fact, your self confidence is simply a reflection off whether or not you kept the promises to yourself. When people keep the promises to themselves, they build credit with themselves, their self confident, and they are less vulnerable to outside approval, so they are less vulnerable to emotional addiction. That is something that plagues most people these days. Let me say that again. Following through on what you said you were going to do, we're keeping the promises to yourself is the way to build self confidence. Now, when your self confidence is high, that is hugely motivating, so that the next time you set a goal, you already know that once I set a goal I completed, imagine how motivating that knowledge is to you. So now you've created more motivation in yourself simply by building that confidence, time and time and time again. And eventually creating motivation becomes easier and easier and easier because or because you've proven to yourself that you can always follow through when you're certain that you can complete it has your level of motivation to complete. It goes way up, and that's the whole process of keeping the keeping the promises. You set yourself also with tip here, is that always factor in that anything you set out to do, keep in mind that most things are generally 3 to 5 times harder than what you think they are in your head. So always factor that in when you're trying to formulate gold and trying to set deadlines for your goals. Always factor in extra 3 to 5 times more effort or time necessary to complete the goal. That way you're not setting goals and constantly falling short, and that is chipping away at your self confidence. We don't want to go back. One forward in our building are self confidence in our motivation. 6. The Habit of Following Through on Your Word: creating the habit of following through on your promises or setting the goals and then completing them. That habit loop is made up of three parts. The Q, which is setting a gold, the actual habit or action, whether or not you're following through on that goal and finally the reward. If so, the queue was setting a goal. The habit is, let's say, following through on the bowl. The reward will be building self confidence and having the dopamine release in your brain. That reward molecule that makes it good. Alternatively, the Q is setting a goal. The habit might be that you don't follow through. So now the reward is that you are avoiding the pain of putting in the work to achieve that goal. So that is a form of reward. Those two habit loops have the same components que behavior reward. The difference is that the person who is constantly following through on what they said they were going to do in the long term is building their self confidence and making it easier and easier for them to tap into their motivation stores, where, as the person that is constantly falling short of completing their goals over times actually chipping away at their self confidence and never really going anywhere in life and in life. If you are not growing, you're regressing. There is no neutral place where you can just lay there. You're either moving forward or you're going back. And so if you are in that loop or you're not following through in your goals, you're not progressing. You are going back in every area of your life. 7. Neuroplasticity Is Habit Formation: neural plasticity is the recent discovery in science, a relatively recent discovery in science that your brain is constantly changing based on the thoughts you're having in the actions that you're taking and it's wiring itself. A poor, tingly euro plasticity is the basis for habit information. You could summarize newer plasticity as neurons or brain cells that fire together wire together. So when you have two brain cells that are constantly active at the same time, they create a pathway that solidifies this pathway between them. Also, you could say that neuro plasticity states that neurons that fire apart wire apart so to brain cells that aren't firing or being activated at the same time they don't create a pathway. Or if they did have a pathway created between them or a connection created between them, it can wither away. So if you don't have a habit or you have a week habit unions, you have very thin connection between two brain cells, and if you have a strong habit, it means you have a thicker, more efficient pathway or highway between those two brain cells or collections of brain cells, so forming the habit of following through on your goals and actually accomplishing way said you were going to do does the same thing in your brain. The nerve cells or brain cells or neurons associated with setting a goal could either develop a very weak connection or a very strong connection to the areas in your brain involved with taking action and completion of a goal. You decide what habit you want to create. If you're constantly creating a good habit of constantly following through on what you said you were going to do, then that wiring becomes thick, efficient and easy for your brain to take. Which means that over time it becomes a habit, which means that it becomes pain free and that's what you want. You wanna earn those habits so you want to put in the little bit of pain discomfort at the beginning to create those wiring in your brain so that eventually for the rest of your life , you don't have to keep negotiating whether you need to follow through. You just know that your identity, your habits, state that you always hold true what you said you were going to do. And that comes easy to you now because you've already laid the groundwork already developed . The habit is not a lot of suffering involved now in taking that pathway in your brain. 8. THREE: Growth, Progress, Mastery: the third driver of motivation is mastery or growth or progress. That means that every time you are progressing, you are accomplishing goals you're releasing Dopamine. Dopamine is also known as the motivation molecule. The more you're releasing dopamine, the more motivation you are creating, the more you're releasing motivation in your brain, and that's what keeps you going. And so the trick here is always to making sure you're going in the right direction. You're progressing. You're not saying stagnant, because if you are, it means you're going backwards. So you always want to feel like you're progressing in any area of your life or even better yet, all areas of your life. And also you want to break down large goals into smaller goals so that you keep the dopamine flowing every single day or every single hour to make it easier for you to be motivated and stick to larger goals. 9. FOUR: Autonomy and Control: the fourth driver of motivation is autonomy or feeling in control or having an internal locus of control. How do you feel that you have control over your life decisions by practicing and building the skill of being disciplined? Having discipline and identifying as a disciplined person indicates that you are in control and the more discipline you have, the happier you are and happier you are, the easier it is for you to be disciplined. So now you are entering a virtuous cycle that keeps you happy and motivated at the same time. I also recommend that you check your surroundings or your environment for signs of being in control or out of control. Studies have shown that we are subconsciously very much affected by our environments in our surroundings. So if you have a clean organized in control environment or office or bedroom, our house, but that is constantly sending you subconscious messages that you are in controlled. Your life is in control. So the saying of make your bed every day. It's a pretty good analogy for life because if you start by making your bed, that's the first task that you've completed your release. Some dopamine and now you're receiving subconscious signaling from your environment that you are in control. Now if you do that for every other thing, If you have a system in place that keeps your surroundings looking in control, you will feel in control, and it becomes easier for you to be disciplined and to be autonomous. 10. Important Topics: a few important topics that I believe will truly complement this course are the following first burritos principle or the 80 20 rule. The Pareto principle states that for many events, roughly 80% of the effects or results come from 20% of the causes. For that reason, it is important that you identify the one thing in your life that you should focus on that would produce 80% of the results in your life. So, for example, that could be fitness. If you put most of your focus on improving your fitness level, that could improve the major areas in one's light, and that is happiness and health. You have more energy, and so you can be more productive and create more wealth. And you were likely to be more attractive. Two other people that you would want to go out with and so your relationships could improve . Also, feeling happy and comfortable in your own skin can also improve your relationships. So by just focusing on one area of your life, you have created great results in almost every aspect of your life. Another important topic is the particular activating system. The particular activating system is in the base of your brain, and that is the part of the brain that allows you to focus. So that's the part of the brain that has the neurons or the brain cells that together make up the particular activating system. And that's the part of the brain that is ultimately responsible for your ability to focus and pay attention. The articular activating system is the brain's way to protect us from overload. If you were to pay attention to every single visual or auditory or sensory stimuli from your environment, you could very easily be overwhelmed. For that reason, your brain needs to choose what to focus on. Specifically, your Ras needs to choose what to focus on to prevent the overwhelmed. So the RVs is like a control filter that lets in Onley important information from the physical world. You don't have to let your brain decide what to focus on. You take control of that so a really important and life changing mindset would be to create your own reality by controlling your Ras. You see your ability to director focus by controlling your Ras is going to create your reality because reality is not riel reality to you might be different to somebody else's reality. See, your reality is what you choose to focus on or what you unconsciously are focusing on. If you have not made a decision to control your focus. For that reason, controlling your thoughts or controlling your R S by directing your focus on anything you wish to be true for yourself is going to create that reality for yourself. For example, to create a reality were being wealthy is a good thing in your life, which is going to help you create wealth for yourself, and that's going to help you help more people around you. You can choose to focus on how money can allow people to be generous and philanthropic, versus how money can facility corruption and other people. There are very wealthy people that are helping humanity and doing great things at the same time. There are people that are super wealthy, that air, using their money for corruption and for negativity in the world. It is your choice to focus on either case. You could choose to focus on the more positive by reading more about wealthy people that are doing great things for humanity. and you can avoid content about wealthy people caught in corruption scandals and developing countries. For example, What you repeatedly focus on indicates to the Ras what is important to you so that you can focus on that more easily in the future due to something called confirmation bias. What is confirmation bias? It is how humans focus on information that confirm what they already believe to be true. So if you repeatedly focused on a certain thing, your are es will only start to pay attention on any kind of data in your environment that supports whatever you whatever believe you already hold that is called confirmation bias. And so after you put in the conscious effort in order to control your thoughts when you do that repeatedly, you no longer have to put in the effort to keep focusing on the thoughts that you want to focus on, because confirmation bias will take over. And so now you're Ras will utilize confirmation bias in order to support the belief that you already holds on the other hands. Cognitive dissonance is thesis, ecological discomfort and pain that people feel when a certain believes that they hold to be true. are challenged. So in the absence of confirmation bias, when you cannot confirm what you believe to be true and you are presented with evidence that negates your belief, you feel very uncomfortable. And it's a form of emotional pain or psychological pain. And that is called cognitive dissonance. The more you focus on a certain belief, the more the Ras shows you evidence in your environment to support that belief through confirmation bias. And the more proof you get, the stronger your belief gets. A classic example would be I can't lose weight. If that is the belief that you have, then the RDS will focus your attention on every single time you slip up with your diet. That will reinforce your belief that you cannot die to lose weight. The stronger your belief that you can't lose weight, the harder it will be for you to lose the weight. It's this negative cycle that you enter and Onley through being aware of it. Can you break it and start controlling your thoughts? What you focus on becomes your reality. That is why people who say they can't lose weight never lose weight. People who say they're not confident are not confident generally, and people who say they're always late are generally always late. And people who say I can't afford that tend to be always poor or struggle financially. What I want from the scores is for you to focus on what you want to manifest in your life. So you want you to take control of your brain and your thoughts, and I want you to control your R A s to focus on what you want toe happen in your life. So choose your thoughts. Carefully choose thoughts that focus on beliefs you want to hold, such as I can lose weight easily. That will allow the Ori asked to look for evidence in your life to support that belief. The more evidence accumulates, the stronger your belief in your ability to lose weight, gats and the stronger the belief the easier weight loss will happen for you. Finally, it's important to understand our driver are why what is the purpose of accomplishing any gold? The reason why you want to know your purpose is that purpose is power. See, having a strong reason for why you were doing something is a reservoir of energy that you can tap into to strengthen your motivation and discipline. Examples of strong reasons could be following your big dreams. Those that others might label quote unquote unrealistic. A strong reason could be creating enough well to help family members and show them that there is another, more beautiful sight to life. What I am suggesting to you is to find your purpose, that strong reason. But more importantly, you have to practice being connected to that purpose. Practice consistently reminding yourself of your why. So you can create a vision board. You can put up posters of a certain house you wish to own of a certain body you wish tohave , or you can simply set aside 5 to 10 minutes every morning and every night before you go to sleep to just focus and visualize on why you're doing the things you're doing. The closer you feel to your reason, the more energy it gives you and that strengthens your motivation and strengthens your discipline and willpower. 11. Final Word From Me: there you have it. Now you have all the tools that you need to create and maintain motivation and achieve the goals that you want achieve in your life. I highly recommend that you also watch my other skill shared cores, discipline and the psychology of success because it complements the information in this one . Also, if you would like to check out more of my content, you can connect with me on all social media platforms. I'm on instagram, Facebook, Twitter and YouTube, so feel free to reach out and connect. Also, if you like the scores and benefited from it, would you mind leaving a review so that you can help out other people find this content more easily? Thank you so much, and I hope to see you in a future course.