The Science of Motivation | Dr. Sarah Zaldivar | Skillshare
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13 Lessons (52m)
    • 1. Promo video

    • 2. The Elements of Success

    • 3. Happiness

    • 4. Four Drivers of Motivation

    • 5. Pain Versus Pleasure

    • 6. Goal Setting

    • 7. Neuroplasticity

    • 8. Mastery/Growth

    • 9. Autonomy/Feeling In Control

    • 10. Discipline

    • 11. Strong Versus Weak Thoughts

    • 12. Confidence

    • 13. REVIEW

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About This Class

This course outlines recent scientific discoveries that have changed how we look at motivation. In this surprising course, you will learn how to work with your brain instead of against it to generate and, more importantly, sustain motivation so you can actually finally stick to your diet and career goals!

Did you ever switch diets or career goals whenever you faced a hint of adversity? Were you always on the lookout for "the next big thing"? The next magic pill? The next dream job? What if I told you there is no such thing? What if I told you that what you were lacking was a mindset shift that would allow you to put in the work and actually enjoy the process of accomplishment?

This is exactly the purpose of this course. You will learn exactly how the brain works to allow you to form the habits that you need to succeed while breaking those that are holding you back.

Join me in this course so I can help you break through mental blocks and skyrocket your motivation and productivity!


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. Promo video: hi and welcome to my course. Have you ever struggled with motivation, or have you ever felt that a little bit of extra motivation would help you achieve your goals? Whether that is your fitness goals are your career goals. This course is based on scientific evidence that you can leverage to maximize your motivation level so that you are constantly operating at a high level. We are going to talk about how to improve your happiness levels, confidence levels, motivation and self discipline. We're going to talk about the science of motivation and the science of self discipline, because those are the most important elements for you to reach any goal that you set. You may have used various sites in the past and different exercise programs, but nothing ever really stuck. And maybe what you are missing is that mindset ship taking this course is going to teach you all the tools and tricks that are at our disposal and that are backed by science so that you can maximize self discipline and maximize your motivation to be able to reach your goals a lot more effectively and efficiently without wasting any more time trying to from programs or trying different things. All right. Are you ready? Let's dive in and I hope to see you on the inside. 2. The Elements of Success: the it factor. What is the it factor? It could means punk or life or energy or just positive vibes. Whatever you want to call it, happily successful people have it and others who do not succeed or aren't as successful. Generally don't. My definition of the it factor is all of the following. You want to be happy all of the time, or at least most of the time, and you want to feel confident and you wanna portray confidence. You're generally motivated and you're full of energy and you have fluency, heuristic fluency. Heuristic means that the more skillfully or elegantly you're communicating something the way that you're speaking, the more likely it is to be considered more seriously by other people, regardless of whether or not it actually makes sense. People who have the it factor generally portrayed confidence in the way that they move and also the way that they speak. So they have that fluency heuristic. They command attention, and people tend to listen more closely to what they're saying in order to have that state of being feeling that you have spunk, you have life, you have energy. You need to first and foremost have a healthy and fully functional brain that is capable of creating those happiness molecules, those confidence molecules like dopamine, serotonin and the beta endorphins. To start, you want to make sure you're following a healthy lifestyle so that you have a healthy brain . You also want to make sure that your brain is will fuel, so it has enough calories to create all of those happiness and confidence molecules. Healthy brain starts with a good diet. I recommend a paleo diet or the caveman diet, which is the died that we evolved eating over millions of years. So I recommend switching your diet to a whole foods. Pale your diet at the very least as the bare minimum that you can do to really start to experience benefits with regards to your mental health. What is a paleo diet? In a nutshell. You do not want to be consuming any grains, legumes or dairy. Also, I would add anything that is refined that was inaccessible to our caveman ancestors, so things like vegetable oils or seed oils like canola oil, sunflower oil, safflower oil, peanut oil, cotton seed oil, all those kinds of oils, with the exception of avocado oil, macadamia nut oil and olive oil. All of those foods are modern foods that we were never exposed. Teoh and it seems that they're creating a lot of problems for a lot of people raising information in their body. And the brain is an organ, so when it gets inflamed, it will not function very well. And you will not be able to create all of those brain chemicals that we so need. Another important element for a healthy brain is recognizing whether or not you have any food sensitivities. Food sensitivities are foods that you specifically are reacting to, and they're leading to inflammation in your body and in your brain and food. Sensitivities can lead to brain falk to headaches to depression, and you will not be able to be a peak performer. If you were constantly ingesting those foods, how can you tell whether or not you have food sensitivities. You want to either administer a blood test or the gold standard would be following an elimination diet. An elimination diet is when you remove the top foods that are generally associated with food sensitivities for a period of time. Ideally, you want to remove those foods for three weeks to six weeks, and then you re introduce them one by 13 for three days in a row. So, for example, let's say you remove eggs. You re introduce eggs for three days in a row, and you watch for symptoms. And then if you have no symptoms, that means you don't have a food sensitivity to it. Then you re introduced wheat. We're specifically gluten. Gluten is their main culprit here, the main cause of the food sensitivity. It's not just the weekend, so you do the same with the rest of those food sensitivities or those foods that are generally associated with food sensitivities. And the most common foods would be eggs, wheat, dairy, corn, soy nuts, peanuts, shellfish and yeast or yeast extra. Another important element for a healthy brain is exorcized. Exercise is non negotiable. If you want to be happy and discipline and confident, you wanna have that kind of vibe to you, you must exercise, and it's important to understand that the more intense your exercise D more benefit you will reap, see the body adapt to the discomfort, and the more intense the exercise is, the more it adapts to that discomfort of this more intense exercise, and the way it adapts to it is by creating more dopamine, serotonin, beta, endorphins and all of the other chemicals that lead to a confident and happy and a healthy brain. Finally, it is imperative to sleep and give your body the amount of hours it needs. Four. Sleep. Most people need between seven and nine hours. There are very, very few people who carry specific genetic mutation, which allows them to be very efficient sleeper so they can get all of the stuff that sleeps supposed to do in the brain. They can get it done in four hours. And so those are the people that wake up at four AM in the morning, where it's very easy for them to wake up that early. This doesn't mean that if you need longer periods of time, you can train yourself to sleep earlier and wake up earlier. But whatever the amount of time of sleep your body needs, make sure you give it that there is a reason why sleep deprivation is used as a torture technique, so if you want to be happy every day, make sure you are not sleep deprived. A good thing about getting healthier and exercising and eating a healthier diet is that over time the fitter you are and healthier you are this. This will eventually lead to less overall sleep needs. Finally, you want to shift your main energy source away from a dependency on carbohydrates and sugars and towards a fat based metabolism. The reason you want to make that shift it is so that you make sure your brain has a constant energy source that that will allow it to create all of those chemical molecules that were talking about earlier. Most people around 75% of people will generally do better on a fat based metabolism like a ketogenic diet. Or even some people take it a little bit further on following Carnivore died. But that's a whole other subject. So those people are restricting their carbohydrate intake to less than 20 to less than 50 grams of carbohydrate per day, so that you trained the body to stop expecting carbs as its mean energy source and to switch over to your fat cells and use the fat in your Fassel's, and also the fact that you're consuming in your diet as the main energy source. The reason this is so important is because even if you are a lean person that does not carry a lot of fat stores on you, you will carry anywhere between 40,000 to 77,000 calories worth of stored fat vs Onley 2000 calories worth of stored carbohydrates in the body, which is called glycogen. So if we can train the body to access the fat cells and all of those calories, then you will not feel this dependency on a carbohydrate meal every three or four hours, and your brain will have a constant level of energy provided to it. 3. Happiness: the first major element of having energy and confidence and having that it factor is feeling happy when you are happy, people can sense it. They can feel your happiness. They can feel your confidence. It's really important to understand how much this shift in your state affects other people in your in your daily interactions. Fitness directly improves your happiness. It directly improves your mood by increasing the amount of dopamine and serotonin and beta endorphins that your brain is creating on a consistent basis. So when you were in shape, it's not just about the looks. It's not just vanity. It can actually help you feel good in your own skin. And it can directly affect your brains synthesis of those happiness molecules, and that is a major contributor to your just baseline level of happiness. How you generally feel every day. Another important reason for why you want to be in a happy state is because happiness connect you to your intuition. The happier you are, the more strongly connected you are to your gut feeling, your intuition or your subconscious mind. So when you look at it this way, you realize that the happier you are the more connected to your intuition you are than the more direction you have in your life. And you are making now smarter decisions because you're not just relying on your conscious mind in your logical thinking. We're also relying on how you feel about certain things. The happier you are, the more sensitive you are to messages and signs that your sub conscious mind is sending you. And so this will lead you to correct course accordingly and a lot faster when you know something's not right, as opposed to waiting until negative consequences occur until you change direction. The sooner you realize that happiness is the best state of mind to be any more motivated, you will be to change unhealthy habits that lead to unhappiness. It's okay to feel a little bit unhappy, but that should be a momentary feeling, a message that is being sent to you so that you can deal with whatever the issue is. The problem is at whatever it is that you need to dio to not feel this way anymore, it shouldn't be a constant element in your life. It is not okay to feel crappy all day long because you are way less resourceful in the state, your less creative your you can't focuses much and that can negatively affect all areas of your life. What I suggest doing is constantly asking yourself to questions to keep this state of happiness present in your life. What I suggest is that you keep asking yourself and create the habit of asking yourself those two questions. How am I feeling? And why am I feeling this way? The 1st 1? How am I feeling? If the answer is great, wonderful. You're doing everything right. You're on the right track. If the answer is not so great, then ask yourself why that is. And this will ensure that you develop the habit of swiftly correcting course so that you are quick to adjust your decisions in your actions so that you are constantly aligned with what your gut is telling you is right thing to do. Once you adopt the belief that happiness should be your state of mind most of the time or all the time, you will quickly realize the sheer amount of decision making that you will have to start making once you start asking yourself the questions. How on wire. In other words, once you start checking in with yourself all the time and whenever you're feeling a little bit less than optimal, it becomes a red flag, and you automatically go back to see what exactly led to that negative feeling. So making decisions should be a balancing act with regards Teoh. How faster making the decisions as to correcting course so that you go back to feeling good . And also you want to balance that with the quality of the decisions that you're making. So eventually you want to get better and faster at correcting course or decision making because the faster you get at making better decisions the last time you will spend not feeling your best now you might be thinking, well, who said that I should be happy all the time? Who said that nonstop happiness is the best way to live life and impact the world around us , so you don't have to necessarily adopt this belief. You don't have to take my word for it, but you can prove it for yourself. How the more you allow yourself to stay in a happy state, pay attention to your life, your relationships, your career. Your dietary choices pay attention to all those things and see, Do they get better? Or do things get worse when you are happier? So the more you allow yourself to stay in a happy state, the more you will be accomplishing goals and winning in life. And in addition, you will start to notice how this starts to percolate through to the people around you, and it will give them permission to feel happy all the time and to make those decisions that make sure they are happy all the time. This will gradually build a proof that you need to trust the process more and more and to remain in a happy ST because you will understand just how much more resourceful you are when you are, and that's they always trust your gut. Always trust the your intuition or this process, even when your compass, which is what I refer to, is your happiness. I think they're one and the same. The happier you are, the stronger your compass or your gut or your intuition is so even when your compass or your happiness or your intuition or your gut feeling is telling you to do something that might seem like wasting time away from something you should be doing. You need to trust it. You need to trust the process. It might be giving you a more efficient route, because while you may not be making progress and an important goal in the next hour or so, the energy you get from following your compass, which puts you in a happy and energetic state, will allow you to accomplish more things more efficiently. My bed is. Most people have not lived their lives connected to their gut feeling because they might not be in that state of happiness a lot of the times, so they're not connected to their intuition there gather their subconscious mind or their compass. Whatever you wanna call it, that means they have accumulated habits that do not support this connection. And so when you are making changes to achieve the state of being or is close to that, it's possible because it's you don't want to be happy. 24 7 You wanna be happy most of those 24 7 so that you allow certain negative states to push you back and and realign your direction. So when you are making changes to achieve the state, it will be overwhelming and it could drain you in the short term. So be prepared for that. And for that reason also, pace yourself and just be patient and be quick to forgive yourself. If you've allowed yourself to not be in that state and to not listen to your intuition, you will get there eventually. 4. Four Drivers of Motivation: what are the drivers of motivation? We are motivated by pain and pleasure, specifically were motivated by running away from pain and toward pleasure. We are motivated by any significant and meaningful goals that we set for ourselves, were motivated by progress in daily growth and were motivated by a sense of control and feeling that we are autonomous and we have control over our life decisions. 5. Pain Versus Pleasure: humans are motivated toe either run away from pain those air your push forces or were motivated to run towards pleasure or our pool forces to take advantage of our human nature . You want to increase your pool forces by setting really big goals. So you want to be following your wildest dreams because this is going to give you so much energy and motivation that it's going to help you be successful in any area in your life right now and ultimately possibly even reaching that really big goal that you set for yourself. 6. Goal Setting: a major driver of motivation is setting significant and meaningful goals. The more meaningful the goal that you set for yourself is, the more motivating it is. For that reason, you really want to always have a meaningful goal. But you also want to prioritize your goals so you might have multiple goals that are significant and meaningful to you. What's more important than that is that you tackle them in a prioritized manner. You also want to be very clear with regards to your goal, so they have to be very clear and specific and realistic. And very importantly, they need to have a deadline. And probably the most important of all is that you need to develop the habit of following through on your goals. You always want toe, have a goal, never wake up without having direction or a certain to do list to do for the day. Because if you don't set a goal and you don't have direction, nothing will happen. If you don't know where you're going, you won't get anywhere. Always setting goals and then completing them will keep you and flow as well, because you will be more productive. You will build momentum over time as you accomplish more and more goals and you took off more tasks off your to do list. Equally important is that you have a vision for what you want your life to look like in 20 years from now or 30 years from now. So it's really important to set those long term goals because this is going to help you come up with your short term goals. So you want to set those long term goals and then break them up into smaller chunks into smaller, shorter term goals. Finally, you wanna learn to love the process of goal attainment rather than to wait for the completion of your goals before you feel happy. Happiness is definitely found at the end of attaining a goal, but it's also found throughout the journey or the process. So if you can learn to love the process of goal attainment and goal achievement, you will be more successful and you will be living your life in a more beautiful state all the time because you generally tend to spend most of your time working toward a goal, and then when you achieve it, that dopamine hit that you get that feeling a pleasure that you get from actually accomplishing. This goal is transient. It's temporary. 99% of your time is going to be spent going after a goal. So if you're not happy 99% of your time, then you're not living a happy, beautiful life. It's really important that you prioritised the order in which you are following your goals . Either download an app or maybe dedicated a notebook specifically for that purpose. But the most important thing. Make sure that the app or your notebook is always updated because priorities can change over time, depending on things that happen in our lives that change our interest in certain things, and that could change the priorities that we have. So it's really important that you keep that list updated, and it's also important to be flexible with it. You really want to be as clearest possible and a specific. It's possible whenever you're setting your goal. And the reason why a lot of people Oren s clear or s specific is because if they were to define very clearly the parameters for succeeding in that goal, that also means that they're very clearly defining the parameters for failing to reach that goal. And so really, it's a fear of not accomplishing that goal that stops people from actually being as specific as they can with regards to formulating their goals. You need toe. Be aware of that type of resistance that you will face whenever you want to set goals, and you need to overcome it and practice overcoming that kind of resistance so that you're constantly are setting new goals for yourselves that are super clear, with very clear parameters, poor success and for failure. It's really important also that your goals be realistic. So if you're let's say, consuming a standard American died that's really high in carbohydrate, it's not realistic to expect that you're going to start a ketogenic diet the next day and cut out all the carbs overnight and then suffer horrendous withdrawal symptoms from that. A more realistic goal would be to count the amount of carbohydrates that you're consuming generally and then set a goal to cut that in half for the next few days and then cut that number in half for the other a few days and then keep doing that until you reach the Ah, that's a 50 grams of carbohydrates, or even less than that, that will ensure a higher likelihood off succeeding in meeting those goals. A really important element of gold setting is having a deadline for the completion of the goal. And the reason for that is because Parkinson's law states that work expands so as to fill the time available for its completion. So if you give yourself a month to complete something that you can probably finish in one day, then you're probably gonna wait until that last day of the month before you complete it. In the absence of a goal that you've set for yourself that has that built in deadline, nothing will ever get done. And so it's important that you recognize that not having a deadline on a goal is going to not lead to any pain buildup. As you get closer to the deadline that's supposed to push you to meet that deadline and so you don't take action. So you want Teoh inflict upon yourself a little bit of pressure so that you use that pain to push you into action. Now for probably the most important element of gold setting following through. It's very simple and it's really a habit if you always do what you what you said you were going to dio. You build the habit of following through on your goals and if you never do what you say you're going to do, your word will not be valuable to you, and you will never really accomplish anything in life. Following up on your stated goals builds confidence and self efficacy, which is the belief in your ability to meet your goals. That confidence increases level of motivation, which means that the more that you do, what you said you were going to do, the more setting goals becomes a more intense motivator. The reason for why it's so important to follow through on your goals is because of the way that the brain works specifically the way that the brain forms habits. A habit loop is characterized by the following three elements a que, which is the act of setting a goal, the behavior, which is whether you generally accomplish what your goals are or do you not accomplish when you don't follow through, and that it leads to a reward in the within the context of accomplishing a goal. The reward would be the long term happiness and, um, achieving things that truly make you happy and building that identity of I'm a do er, whereas in the case of not accomplishing your goals are not generally following through with your goals. You do get a short term reward, which is this pleasure of avoiding work and the pleasure of avoiding the pain associated with hard work. But of course, it comes at the cost of building an identity that says, I'm a quitter and just never really achieving things that are truly meaningful to you. A successful individuals habit loop would look like the diagram to the left, a successful individual. When they set a goal, they generally accomplished that goal. They hold themselves accountable, and they accomplish whatever they said they were going to dio, which leads to the dopamine head, which is released whenever you accomplish a goal and also ultimately building the habit of following through, which makes this habit automatic so that every time that person sets a goal, they don't question it, they don't think about it too much. They just know that because they said they were going to do something, they do it. That's just who they are. It becomes less painful, more automatic in the future. On the right, you can see a diagram of an unsuccessful individuals brain or habit loop, and it starts with them setting goal but not actually following through making maybe an excuse for why it's OK not to do with this time, and that is going to give them a short term reward of avoiding the pain associated with doing the work. But of course, at a very steep, long term cost habits are explained by neuro plasticity. What is neuro plasticity? Your plasticity is the recent discovery in science that your brain is not set for life or the number of brain cells and the way they're connected to each other are not set for light . They actually change depending on your environment, depending on your thoughts that you have in depending on the actions that you take, the best way to characterize your plus the city and the fact that our brains are malleable and plastic is the following neurons that fire together wire together, which means that whenever you have two brain cells that are activated at the same time, or maybe two collections of brain cells that activated at the same time They form strong, thick automatic connection so that it becomes automatic for them to fire one after the other. So, for example, if every time you feel sad, you eat a cookie than the brain. Cells that detect sadness and the emotional part of your brain will now be better connected to the collection of brain cells that are involved with getting and consuming that cookie. And so in the future, the more you repeat that behaviour, the more in the future. This behavior becomes automatic, and it becomes a little bit uncomfortable to break that habit. Similarly, the more the new runs that hold you accountable aren't being exercised, the harder it will be for them to fire in the future because you're not creating strong connections between the neurons and the brain cells that are involved with holding you accountable and the new Ron's that are involved with accomplishing goals. So not following up on the goals that you set for yourself builds the habit of not following through, and that ultimately leads to your identity, which says I'm a quitter and the habit of following up on your goals builds the habit of following through, which builds the identity of I make things happen and just becomes automatic, and it becomes us painful to follow through on your goals in the future. This is why, in a role reversal, both the lazy and the disciplined person would struggle to adapt to a switch lifestyle because both of them would have to physically rewire physically change the way that their brain cells were connected to each other if they wanted to change their lifestyles. So even the discipline person would find it really difficult to now stop going to the gym and sit on a couch and eat junk food that would actually make them miserable, just like the lazy person. Or the person who has a habit of not being fit would also struggle to make changes at the beginning, to start hitting the gym consistently and not have any excuses so that ultimately they that would become their identity 7. Neuroplasticity: the way that neuro plus the city forms habits is demonstrated in those two diagrams in front of you. So to the left you can see how the collection of brain cells that are connected to another collection of brain cells is pretty weak. This is when you don't have a habit. You don't have a connection between two parts of your brain. When you do form a habit, those two parts of the brain become better connected, as seen in the diagram to the right so you can see on the right. You have brain cell one with a pretty thick, strong connection to the collection of cells in the other area of your brain or brain cell to the diagrams show a very simplified form of connections between two cells. But in reality, let's say you're following through on your goals. That would be a multitude of brain cells involved with that area of your brain. That has to do with setting goals connected to a multitude of other brain cells involved with actually accomplishing the goals. So it's very simplified to think of it as bring tell one connected to brain cell to generally, you have a collection of brain cells connected Teoh, another collection of brain cells that are involved with something different. So, for example, when you formed the habit of following through on your goals, you can see to the left the diagram shows how, when you said goals and you don't do any action, then that's a week connection, which is what you want because you don't want setting goals to be related. Teoh no follow through to the right. You can see the diagram that shows a strong connection between the neurons or brain cells involved with setting goals and how they're very well connected to the neurons involved. With taking action to the left, you can see how a fit individuals brain looks like, and to the right, you can see what an unfit individuals brain looks looks like. So to the left, you can see how if somebody is fit than the collection of brain cells involved with setting goals is weakly related to the area of the brain that has to do with not following through and not being accountable, whereas their brain cells that are involved with setting goals are very well connected, and there's a very efficient pathway, linking that to follow through an accomplishment of the goal. To the right, you can see how unfit individuals brain differs so you can see how they have a really strong connection and automatic pathway between the nerves or brain cells involved with setting goals and the no follow through or no action. So they will set all the goals that they want. But those setting of those goals is directly related to not following through. So really doesn't mean much. And you can see how the nerve cells or the bundles of nerves or brain cells that are involved with setting goals are very weakly related to the follow through were actually taking action to accomplish those goals. Finally, it's really important Teoh improve your ability to estimate just how much it would take to accomplish a certain goal. We always sent to underestimate the amount of effort and time and dedication it takes to accomplish goals. But when you factor that in and you always estimate that it takes approximately 3 to 5 times more effort, more time, more dedication to accomplish the goals, then you consent realistic deadlines and prove to yourself that you can actually meet those goals as opposed to setting really unrealistic goals which you will end up not following up on, which will build the identity of I'm a quitter or I cannot accomplish my goals and that could be very de motivating. 8. Mastery/Growth: an important driver of motivation is daily progress or feeling like you're growing every day in various areas of your of your life. And that's because motivation is the result of action of the call. So a lot of people generally wait for a spark of inspiration or motivation to do anything, and that might happen every once in a while. But generally it's short lasting, and this is why a lot of people will get motivated to go to the gym, and they will do that for the first week or two, maybe even the 1st 3 weeks, and then that tapers off and they go off track. And that's because they don't understand that. Motivation is something that you have to work at every day, and the way that you Riebe motivation and the way that you build it is by accomplishing things and not waiting for yourself to feel like doing something, but just actually doing it and expecting yourself to feel better after you do it, because after you accomplish a goal, you feel you get that dopamine hit, that brain chemical that makes you feel good. You get that dopamine head and that motivates you to accomplish even more. And that's how you keep motivation going all day long. And this is another reason why it's important to break up longer goals or long term goals into smaller, many chunks so that you constantly have an end point that is attainable in the short in the near future. And that will lead to more dopamine releases, because every time you have a goal that you have accomplished your these a little bit of dopamine, as opposed to leaving that goal as a really, really big goal that will not get accomplished until 23 weeks from now, or maybe even 23 months from now. And so you only get that dopamine hit once every three months, which is definitely not the way to feel good every single day to be motivated and driven every single day. 9. Autonomy/Feeling In Control: a major driver of motivation also is feeling in control or feeling a sense of autonomy. And there are two different ways you can feel that you have internal control, which is when you feel autonomous from your thoughts from your internal state and environmental control, where you feel autonomous or you feel like you're in control because your environment signals to you that you are in control. When you look at a tidy, neat organized environment and you have two kinds of environments, you have the physical and the digital or the virtual environments. First, how do you improve your internal control or your sense of internal control, mainly by signaling to yourself that you were strong, mentally strong, and you do that by developing discipline? The more discipline actions you take, the more you are sending a signal to yourself. That, and it could be a sig subconscious signal that you're sending to yourself that you are in control. It's a virtual cycle in that the more discipline you develop, the better choices in life that you make and that will make you happier and then happier. People also have more discipline, and so you're better able to exert more willpower compared Teoh somebody who's not as happy or not as disciplined. So really discipline and happiness go together and the happier you are and the more discipline you are, the more dopamine attend to release in your brain. Making sure your physical and virtual environments are ordered and in control will send a subconscious message to your brain that tells it that life is good, everything is in control. I'm in control, and we are actually very sensitive to those signals from the environment. And there have been studies that have proven that. And so it's really important that you declutter and organize your life and maybe even make your bed every day. And that's a pretty good analogy for a good life, because if you wake up every morning and you make your bed, that's the first signal you're sending your brain that you are in control, that you have accomplished something, and that can lead you to have a little bit more motivation to kick start your day on a good note. Now it's really important that you strike a balance between de cluttering your environment and completing prioritize tasks. So, for example, yes. Ah, your priority is to hit the gym first thing in the morning, but at the same time you know that your house is a cleaning. Go with the prioritize tasks first, even though your environment is still de cluttered. It's OK as long as you get the gym out of the way so that when you come back home, you can set aside time to declutter. So don't be so focused on organizing everything that you tend to neglect. Other, more important, more prioritize tasks in your life. Just take a bird's eye view with regard to virtual environments. An example of how you can de clutter, unorganized or virtual environment is, for example, not to allow your involves to fill up. So when your subconscious knows that your email inbox is not under control, that can lead Teoh a feeling of a loss of a sense of control over your life. And so you want to develop its ascent to deal with incoming mail that would allow you to feel that you are in control of your virtual space most of the time, so an example would be setting up a junk mail folder and have everything go there or any things that you've subscribed you in the past that you're no longer interested in. Keep un subscribing from any new incoming email That is just not a prioritized, um, interest of yours at the moment. Another example would be not leaving too many open tabs when browsing that consent, the subconscious message that you have way too much on your plate and try to focus on just the task of hands. 10. Discipline: discipline is the most important quality for success. It's actually even more important just then, just general intelligence. Successful people are disciplined people. So what is the purpose of discipline, and how can that make you successful? The purpose of discipline is to overcome resistance, which is any uncomfortable or even sometimes painful sensations that you feel as roadblocks or obstacles to accomplishing your goals. So, for example, you want to go to the gym in the morning, but you can get out of bed feeling good. It's just a very uncomfortable feeling, and all you want to do is just stay in and the warm, fuzzy covers. Or, for example, you want to follow a healthier diet. But you really want to eat that dessert, and so you're trying to fight off that temptation. It's really uncomfortable, or you're trying to make cold calls for your business that could be very uncomfortable or even, you know you need to clean the house, but you just don't feel like it. All of those air, various forms of resistance and discipline, people on successful people have built the ability to overcome those forms of resistance and to be stronger and not give in to those sensations. How do you overcome resistance? Resistance generally is painful, and so what you do is you develop ways to distract you from that pain and discomfort, and that could be either distracting thoughts. Or it could be distracting actions. You might pick up your phone and try to look on social media as a way to avoid this uncomfortable feeling that pops up when you know what you should be doing right now and so to overcome resistance. The first step is to identify and be aware of the thoughts and actions that you wore doing to distract yourself from facing that resistance. Once you are aware they lose their intensity, that resistance loses its intensity a little bit. And so now the second step is to face that resistance and to endure the uncomfortable sensations that it produces. And one way you could do that is by choosing thoughts that are helpful in overcoming that resistance. Like for example, I know this is really uncomfortable for me to resist eating this cake, cause I really, really want to eat that piece of cake. But I also know that if I can not eat it the next time I'm in the similar situation, it's gonna become easier for me to not eat it because I'm gonna create new habits and my brain is going to become more efficient in taking the pathway that says, Even if I feel like I want to eat cake, I don't do it because it does not fit in with my goals. So practice makes perfect, and practicing disciplined actions will lied to and heightened level of discipline. Practicing discipline actions will increase your level of discipline. The more you engage in disciplined actions, the more efficient that pathway in the brain becomes and the more automatic those actions become. You don't have to now think about whether or not to resist the cake. Hugest resisted, and it's just it becomes easier for you not to eat it. And that is why people who are successful have discipline because they have learned to build their level of discipline rather than completely rely on how they're feeling and whether or not they have a burst of motivation. Because if you're going to rely on that, you're never going to get anything done in your day. The figure shows how the bet seat of Will power or the area, and you're bring that you use when you exert disciplinary actions. It's called the prefrontal cortex, and that's the area in your brain that's right behind your forehead. A cautionary tale here is that sometimes you need to learn when to let go of too much discipline and a lot of your intuition to guide use. If you're getting a really strong sensation that this is not what you want to be doing right now, you really, really want to look up something that you thought about, and it won't go away by trying to resist it. It might be your intuition, your gut feeling telling you this is an important thing, and sometimes you need to listen to it and just follow that. And so the only way you can connect with your intuition is to follow how you're feeling your happiness levels and prevent small or even worse ah, larger declines in them. So if you really aren't feeling good, that's just your gut telling you. Listen, maybe you need Teoh. Just get that thing in your head out of the way, and because maybe there's something there for you and then go back to your disciplined lifestyle. 11. Strong Versus Weak Thoughts: one way to make it easier for you to practice Discipline is to develop mental toughness through controlling your thoughts. Your thoughts can either make you stronger or weaker. You need to choose your thoughts very carefully because if you allow unhelpful thoughts to stay in the background and run on automatic, if those thoughts are on healthy thoughts, they can weaken you mentally. And when you're weaker mentally, it's impossible to be disciplined. The first step is to be aware of your thoughts. Once you pay attention to your thoughts, you can classify them into you either strong or weak thoughts. The strong thoughts are going to lead to an increase in energy and an improvement in your mood, which will make it much easier for you to practice discipline and to take those discipline actions, because those discipline actions won't be as draining to you when you have a lot of energy to give. Similarly, weak thoughts are going to depress your mood and lower your energy. And when you warn that mental state, it's much harder to practice disciplines, examples of strong thoughts could be things like I can do this or even though I haven't been able to do it in the past. I conduce Ooh, it because I have learned from my previous failures, And so now I'm in a better position to accomplish this goal. Also, another example of a strong thought would be the times have changed, and what was not possible 20 years ago is now very possible and achievable, especially when it relates to not having a lot of money to start a business. With the advent of social media, everybody can now start their own business and be their own boss. You wanna have more of those kinds of strong thoughts, and you want to form the habit of constantly repeating those thoughts so that they become automatic and so that they become part of the default network of the brain. The default network of the brain is what are the thoughts that generally spring up into your consciousness without you having to force them. You can physically change your default network by constantly choosing the strong thoughts over the week thoughts, and that will eventually lead to an effortless positive mindset where you don't have to expend energy all the time to constantly work on the strong thoughts and constantly neutralize the weaker thoughts you want to be aware of. Your weak thoughts generally be stunned to be limiting beliefs. For example, the four minute mile. The four minute mile is when nobody was able to complete a mile in under four minutes until Roger Bannister believed that he could. And he was the first person to actually run a mile in under four minutes after Roger Bannister broke the four minute mile record literally within one year, 24 other people broke the same record, and that was something that was never accomplished throughout history. Why did that happen? Because people had limiting beliefs. Everybody thought that it was impossible to run a mile under four minutes. Everybody thought that your heart would explode. Your cardiovascular system wouldn't be able to support it. And so nobody believed that it could be done until Roger Bannister in 1954 proved to everyone that it is possible to run a mile under four minutes. And that led to the certainty that this is something that is achievable by a human being. And that led to 24 people breaking that record in one year, all because they did not have that limiting belief any more. Another example of a limiting belief would be I've never been able to lose weight in the past, which means I will not be able to lose weight in the future. Or, for example, with the relationships. You could have a limiting belief that if you're of a certain age, you won't be able to find true love or have a good relationship or be able to go back to the dating scene. So you could say I'm 60 years old, which means I might never be able to find true love. So I will stay in this toxic relationship because it's safer and not believe that love is possible, no matter what age I am. So limiting beliefs come in all shapes and sizes, and once you become aware of your thoughts, this is when the rial magic starts to happen, because now you can start paying attention to those negative thoughts, and simply being aware of them can neutralize them. And you can start to consciously have those positive thoughts and replace those weaker thoughts with stronger thoughts, which can lead Teoh a positive mindset and more energetic, happier mind, which will make discipline a lot more easily applied and practiced. I would recommend also to learn the basics of meditation so you can download a bunch of free APS. I've used headspace app in the past, and it's been wonderful in teaching me the techniques of how to meditate, because once you learn how to meditate, it's basically learning to be aware of your thoughts. So once you have that brain training program, you will forever notice the thoughts and even though subconscious thoughts that are there in the background but not really in the limelight. So the more meditative practice you get, the more aware you are generally of your thoughts, and you don't have to meditate all of your life. You just need to go through a few hours, aimed to get 50 hours, maybe 100 hours of meditation under your belt and that will forever rewire your brain. It will forever change the way that your brain functions so that you are constantly aware of your thoughts and so that now you can learn to control your brain and not let it run. You 12. Confidence: confidence is one of the hallmarks of having that spunk, that energy, that zest for life, that it factor. You want to be confident if you want to be successful, and confidence is the result of repetition and doing something over and over again and learning from your mistakes and keep doing it. So remember, practice makes perfect and that whenever you feel the discomfort and pain of growth, it's only a momentary experience of adaptation. So you're literally forging new pathways in your brain when you're doing something that you haven't done before. So when you're changing your habits, it's not gonna feel too great until your brain realizes that that is the pathway that you always want to take and now it, because more efficient. Eventually, those new pathways in the brain will become automatic because they're efficient and you will no longer feel uncomfortable when doing them 13. REVIEW: thank you for taking this course. If you like this course and found the information valuable, would you mind leaving a review so you can let others find it more easily and benefit from that information as well?