Get It Done

"When you're intrinsically motivated, you do something for the sake of doing it." Aspirational goals.

"When you're intrinsically motivated, you do something for the sake of doing it." Aspirational goals. Goals should be framed as desirable end states, not means to an end. This shifts the focus from the effort required to the exciting outcome. For example, "becoming a doctor" is more motivating than "studying for medical school exams." Abstract vs. concrete. Frame goals at an optimal level of abstraction - specific enough to guide action, but abstract enough to capture the purpose and meaning. "Improve my mental health" is better than "be happy" or "go to therapy twice a week." Approach vs. avoidance. When possible, frame goals in terms of approaching positive outcomes rather than avoiding negative ones. "Eat healthy foods" is generally more motivating than "avoid junk food."

"As a rule, goals, like recipes, work best if you list the exact quantities." Challenging targets. Set optimistic but achievable numerical targets. This provides clarity and a sense of progress. For example, "save $10,000 this year" is more motivating than "save money." Measurable: Easy to track progress Actionable: Clear path to achievement Self-set: Increases commitment Strategic incentives. Use rewards and penalties carefully to maintain motivation without undermining intrinsic drive. Immediate rewards can boost short-term motivation Uncertain incentives (e.g. variable rewards) can be highly motivating Be cautious of over-justification effect - too many incentives can decrease intrinsic motivation

"Intrinsic motivation is the best predictor of engagement in just about everything." Pursuit as its own reward. Intrinsic motivation occurs when the activity itself is rewarding, not just the outcome. This leads to greater persistence and enjoyment. Strategies to increase intrinsic motivation: Make it fun: Bundle enjoyable activities with goal pursuit Find a fun path: Choose methods you enjoy Notice existing enjoyment: Focus on immediate benefits Underestimation trap. People often underestimate how much they'll care about being intrinsically motivated in the future. When setting goals, remember that enjoying the process is crucial for long-term success.

"Progress increases commitment." Progress boosts impact. As you make progress, each action feels more impactful, increasing motivation. This is especially true for all-or-nothing goals like graduating college. Glass half full or empty? How you monitor progress matters: Early stages: Focus on completed actions ("glass half full") Later stages: Focus on remaining actions ("glass half empty") Highly committed: Missing actions are more motivating Less committed: Completed actions are more motivating Emotions as feedback. Pay attention to how you feel about your progress. Positive emotions generally indicate faster-than-expected progress, while negative emotions suggest slower progress.