How to Force Your Brain To Be Motivated (when you don’t feel like it)
Justin Sung・15 minutes read
The speaker outlines a four-step method called "defuse" to maintain productivity by activating "thought action defusion" and separating feelings, thoughts, and actions. Relying solely on motivation can lead to burnout, with the alternative approach of being "motivation enhanced" allowing for consistent productivity and reduced dependency on motivation.
Insights
- Motivation can be harnessed through a method called "defuse," which involves separating feelings, thoughts, and actions to maintain productivity without burnout.
- By creating a distraction-free "Zone" of focus and gradually increasing "uptime" in a defused state, individuals can enhance motivation and consistency in productivity without relying solely on external motivators.
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Recent questions
How can I stay motivated and productive?
By using the "defuse" method to separate feelings, thoughts, and actions, and creating a distraction-free "Zone" of focus.
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Summary
00:00
"Defuse Method: Motivation Enhanced for Productivity"
- The speaker has developed a four-step method called "defuse" to stay motivated and productive, despite feeling tired or lazy, based on their experience of working long hours and studying.
- This method aims to activate "thought action defusion," a cognitive technique used in Clinical Psychology, which allows individuals to separate feelings, thoughts, and actions.
- There are two ways to use motivation: one is healthy and productive, while the other, more common way, can lead to burnout and decreased productivity.
- Motivation can come from extrinsic sources like rewards or intrinsic sources like personal values, with intrinsic motivators being more stable.
- Relying solely on motivation for productivity can lead to fluctuations and burnout, as motivation levels are influenced by various factors.
- The alternative approach, termed "motivation enhanced," involves being motivated but not dependent on it, allowing for consistent productivity.
- The first step of the defuse method is to "distinguish" between feelings, thoughts, and actions, recognizing that they can be separated.
- The second step, "fake," involves pretending to act as someone who is not feeling lazy or tired, which can lead to a change in thoughts and feelings.
- To maintain this defused state, individuals should gradually increase the time they can maintain thought action defusion, known as "uptime."
- Creating a "Zone" of focus, free from distractions and triggers, is crucial to reducing the need for motivation and maintaining consistency in productivity.
16:44
"Enhance focus and motivation with Diffuse"
- Remove distracting apps from your home screen, deactivate accounts, use app blockers like Focused Work, and create a focused workspace with all study or work materials laid out. Over time, your Zone of focus becomes distraction-free. Completing all four steps of Diffuse enhances motivation and frees you from motivation dependence. It takes practice, but this proven strategy is accessible to anyone. Check out the weekly Learning Drops newsletter for valuable insights on Active Learning, memory improvement, and learning complex skills, distilled from 11 years of coaching experience. Join via the link in the description for more valuable content.
