Goal-based motivation can be addictive
Pre-frontal cortex can visualize the happiness you will feel
Brain-friendly benefits of dopamine levels-don't experience this or what to goal one-time dose
Hedonic adaptation-accustomed to goal
No emotion of joy
"Intrinsic journey-based motivation" actions that match your vision
Brain flooded with more dopamine
Reaching flow can release dopamine long term
"My purpose in life...."
Skill of self-regulation reduces procrastination, negative emotions cause procrastination
"Cognitive resources"
Fruit/fresh juice: recharge "rider" to full power, recharge cognitive resources
Actions- 20/30x to become habit, then slowly raise bar
A pic or song to anchor vision
Emotional aversion leads to paralysis
Personal vision---motivation
Habit-list----willpower muscle
To-do today-----decision paralysis
The positive flow loop/flow feedback loop-----orientation of future and past positive
When failing, you enter the learning zone
Prepare your to-do today the night before by writing in habit list "prepare to-do today for tomorrow"
The other last thing on your to-do today should be "fill in the habit list"
Take breaks regularly through the day as a preventative measure by eating fruit and going for a walk
Lists create decision paralysis and aversion
Very small tasks should be combined into one larger task
Batch processing of related tasks
Should take 30-60 minutes to complete
"When deciding between doing two important things-say, task A or task B-people have the tendency to either do nothing or to choose to do a trivial task C"
The more different the choices are, the greater the paralysis
One of your habits could be reading your vision everyday
Each habit should be related to your personal vision
To-Do Today decreases decision paralysis
"The less often you are forced to make decisions during the day, the more energy you will have for completing tasks"
"Long ago, Japanese samurais used a method of gradual, constant learning to overcome even the most unpleasant of things. They called it kaizen. By making gradual increases once you learn a new habit, you can strengthen your willpower muscle"
"The act of choosing elicits in you, or rather in your elephant, the same type of aversion as if you had to do a large and complicated task"
Habit list: 20-30 times
"The good news is that you can replenish your cognitive resources throughout the day, and it is even possible to increase their total capacity. This means that not only can you refill your imaginary glass, you can also make it bigger"
If I accomplish a goal of mine, then I can scratch off another bubble from the sheet that Alex gave me. I can also pay him
"The stick of extrinsic motivation creates pressure on people to do things they ordinarily would have no desire to do. The result is unhappiness, which causes the brain to release less dopamine. This leads to worsened brain function, lower creativity, and poor memory and learning capacity"
"When you are motivated by intrinsic goal-based motivation, due to hedonic adaptation, achieving goals only produces a temporary state of happiness: the emotion of joy. This emotion can cause addiction"
"Intrinsic journey-based motivation, instead of causing on goals, concentrates on the activities that you would like to do. Thanks to this, hedonic adaptation is overcome, allowing you to experience happiness now more often. When you do the things you want to do and which incorporate your strengths, you will achieve a state of flow"
When writing your vision, focus on action, not goals Write the vision on paper
You can get out of the hamster loop by:
Becoming more future oriented
Turning a past negative orientation into a positive one
Work on your hamsters one at a time
How have I benefitted from each hamster. Once you have dulled one hamster, you can come back in a week to deal with the next one
Apply the kaizen method here too
A "flow-list" will make you more past-motive-oriented
Your "inner-switch" will help turn negatives into positives
The hamster-restart will get you back on track
"Meetings with Myself" at a regular time each week, offline at your favorite place