Having A Partner In Crime
One study found that having an “accountability partner” increased motivation and productivity. Dr. Gail Matthews, a psychology professor at the Dominican University of California, conducted a study where 267 participants either: wrote their goals, committed to goals, or had an accountability partner to help reach those goals.
What Matthews found was that more than 70% of those who sent weekly updates to their accountability partner reached their goals. Only about one-third, or 35%, of those who didn’t enlist another’s help or write their goals down, succeeded in reaching their goals. You can have an accountability partner even for a single day. On days you feel particularly unmotivated, try enlisting a friend, or even your manager, in helping you reach goals. Tell them what you plan on completing during a given time period and send them updates.
Setting Tight Or Meaningful Deadlines
Part of having motivation is setting deadlines. A great way to motivate yourself is to set tighter deadlines that seem daunting, but doable. One study indicated that setting deadlines inspires you to complete tasks, which helps motivate you. You may decide that you are going to write a book, but you feel unmotivated and keep procrastinating. One good way to circumvent these feelings is to set a deadline — a birthday, a holiday, or some life event — that means something to you.
Striking A Pose
Madonna might have been on to something in her song “Vogue.” A quick, easy way to boost motivation is to strike a pose. A power pose, that is. Body language affects the mind just as much as the mind affects the body.
A professor at the Harvard Business School, Amy Cuddy, has given a TED Talk on the power of body language. She describes two forms of power poses: high and low. A high-power pose includes keeping your body open — think arms uncrossed, back straight, and chest wide. The body is inviting and takes up much space. A low-power pose, on the other hand, shrinks the body — the shoulders are hunched in, and arms are crossed, protecting the core. The body is generally uninviting.
Try shifting your body from a hunched-over position into a straight-backed, head-facing-up-and-forward position — and keep your pose for at least a few minutes. You may find yourself feeling more confident — and more motivated.
This article is updated from its initial publication in Brain World Magazine’s print edition.
