Humans are always simplifying life in order to understand it or so they can have simple, actionable insights. While this is often essential to get people to take action, it can hide some important factors that may turn the tide in someone's life.
On one of the most fundamental levels, this is the case with human behaviour. When someone makes a decision to go for a run, for instance, we may simplify it down to "they love to run" or "they want to lose weight". While these sorts of simplified reasons may very well be the defining factor that tips someone's behaviour, the truth is that a human's actions are determined by the combination of a wide variety of psychological factors. This isn't particularly insightful, however, it does allow us to see human behaviour in a nuanced light.
For instance, if we looked into the "go for a run" situation in a little more detail we may find other factors such as:
- Their ankle is slightly injured
- They have been on a running streak every day for the past month
- It's Spring and they get hay fever when they go outside
- They are training for a competitive race beginning in 2 months with their running club
- They are romantically interested in someone at their running club
- They're tired and haven't had a good sleep in days
- They don't like the body that they see in the mirror
- They feel guilty from eating two pizzas the night before
- They have a hangover from the night before
- They identify themselves as an athlete that pushes through, regardless of the pain
- They love the feeling of running
- They think it's a wonderful, sunny day to go outside
When we realise there are in fact many factors influencing our behaviour, we can begin to appreciate the benefits of building up a "fortress" of psychological factors to help us take the actions we know we need to, to live the life we desire. Said another way, motivation is additive.
While there are infinitely many things we can do to build up our motivation to do something, some things are more affective than others, here are some areas to get you started:
Key Motivational Factors
Emotional Associations
Do you have a negative or positive emotion attached to the action/behaviour you are wanting to cultivate? It's simple, if we enjoy doing something we want to do more of it, if we have a negative association to it, then we don't.
Compelling Reasons
You need a reason to do what you are wanting to do, the more compelling the better.
Momentum
If you have momentum with a particular activity, it takes less effort to do it. You just hop up and do the same thing that you've been consistently doing, you don't need to think as much or slow yourself up with making decisions.
Deadlines and Commitments
We are social beings and have a tendency to not want to let others down. Deadlines are an affective way to get this and help you to avoid procrastination.
Structure or Reducing Complexity
Similar to momentum, if we have structure we don't have to think as much. Thinking slows us down and gives us a chance to talk ourselves out of something.
Peers
Having a peer group with high expectations of you will encourage you to live up to them. As they say — "You are the average of the five people you associate with most".
The important point to note here is that decisions are made in a moment. So it is what is most real to you in the moment of decision that matters. If you have the most compelling reasons to do something, but in the moment they aren't at the front of your mind, then they won't be considered in your decision.
Practical Application: Running Example
Let's consider some ways we can apply these to the "go for a run" example:
Emotional Associations
- Treat yourself to something enjoyable after your run so you learn to associate a positive experience to running
- Make sure your bedroom is warm when you wake up so that you aren't associating an uncomfortable, cold room with running
Compelling Reasons
Get clear on the compelling reasons as to why you want to run and repeat them to yourself if you find yourself wavering in the moment of decision. Is it so you are fit enough to play with your grandchildren in 10 years? Or are you wanting to feel healthy, alive, and fit? In the context of influencing human behaviour, reasons are useless unless you convert them into emotion.
Momentum
If you don't already have momentum, make it. Commit to run every morning for the next 10 days no matter what. The important thing with momentum is completion. You don't need to run a marathon everyday, maybe you jog 10 metres and then walk 20, whatever you need to do in order to ensure you keep going.
Deadlines and Commitments
Sign up for a fun run, marathon, or ultra endurance race. Put it in your calendar and tell people you are going to do it.
Structure
- Decide the time you are going to run
- Get your running clothes ready the night before
Peers
- Join a running club
- Get the Strava app
- Connect with friends who run regularly
- Find peers who have demonstrated consistent running habits
Applying many things at once to get going with something like this can often be overwhelming, so feel free to build them up over time, e.g. add a new component each week.
Of course, this is just a simple example and the world is often far more complex and nuanced than this. The power is in identifying the psychological factors influencing your own behaviour and putting systems in place that sum together, allowing you to have greater control over your actions and get closer to your version of an exceptional life.