30-Day Challenge Module 28
- Read today's module on "Motivation."
- List one or two action steps that were given during this challenge that you plan on keeping after the 30-days are complete. Feel free to share those thoughts with the Facebook Group. If you are participating in our coaching program be prepared to discuss this with your coach this week.
- Continue to log what you ate today, the portion sizes, and how you felt in your food log.
- Today is recovery day but since we've been learning a lot about body-image and self-acceptance we have a feature YOGA CLASS that we think you would like. If you would like to participate in a gentle yoga class as part of your recovery CLICK HERE.
Motivation is literally the desire to do things. It's the difference between waking up before dawn to exercise and lazing around the house all day. It's the crucial element in setting and attaining goals. Research shows that you have the ability to influence your own levels of motivation and self-control.
Figure out who you want to be. Let's look at the choice to be either a high achiever or failure-avoider...
High achievers are often marked by a strong motive to achieve. Less accomplished individuals are often more motivated to avoid failure.
Achievement motivated individuals have a strong desire to accomplish something important and gain gratification from success in demanding tasks. Consequently they are willing to expend intense effort over long time spans in the pursuit of their goals.
Failure-avoiding individuals are more focused on protecting themselves from the embarrassment and sense of incompetence that can accompany failing at a valued task. Consequently, they are less likely to attempt achievement-oriented tasks, and may give up quickly if success is not readily forthcoming.
Where total avoidance of tasks is not possible, failure-avoiding individuals may procrastinate, give less than their best effort, or engage in other self-handicapping behavior that provides a face-saving excuse in the event of failure (e.g. drinking heavily the night before the morning of an important exam).
Of course, achievement motivation versus failure-avoidance motivation exist on a continuum, with most of us falling somewhere in the middle.
The core beliefs that differentiate achievement motivated individuals are:
1. Success is your personal responsibility.
Achievement motivated individuals tend to believe that initiative, effort, and persistence are key determinants of success at demanding tasks. Failure-avoiding individuals are more likely to view success as dependent on available resources and situational constraints (e.g. the task is too hard, or the test marker was biased).
2. Demanding tasks are opportunities.
Achievement-motivated individuals tend to see demanding tasks, in which success is uncertain, as "challenges" or "opportunities." Failure-avoiding individuals are more likely to see them as "threats" that may lead to the embarrassment of failure. An achievement-motivated individual might tell a failure-avoiding individual, "Anything worthwhile is difficult, so stop acting so surprised."
3. Achievement striving is enjoyable.
Achievement-motivated individuals associate effort on demanding tasks with dedication, concentration, commitment, and involvement. Failure-avoiding individuals categorise such effort as overloading or stressful. They see perseverance in the face of setbacks and obstacles as slightly compulsive.
4. Achievement striving is valuable.
Achievement-motivated individuals value hard work in and of itself. Failure-avoiding individuals may mock achievement-striving individuals. They may associate achievement striving with lack of a social life, etc.
5. Skills can be improved.
Achievement-motivated individuals have a strong belief that they can improve their performance on demanding tasks with practice, training, coaching, and dedication to learning. Failure-avoiding individuals tend to see skills as fixed and/or dependent on innate talents. The research into how skills can most effectively be improved is discussed here.
6. Persistence works.
Achievement-motivated individuals are inclined to believe that continued effort and commitment will overcome initial obstacles or failures. Failure-avoiding individuals are inclined to see initial failure as a sign of things to come. The achievement-motivated individual says, "Don't assume that you can't do something until you've tried...and I mean really tried, like tried 3000 times, not that you tried three times and just gave up.” The failure-avoiding individual responds with, "You really need to learn when to quit."
The beliefs held by achievement-motivated individuals are not necessarily more logical or objectively correct than the beliefs held by failure-avoiding individuals, certainly not in all situations. However, they are empirically associated with high levels of achievement. Once you understand the modes of achievement-motivated versus failure-avoiding thinking, you will recognize them in the way that others talk about their goals, dreams, successes, and setbacks. You will also recognize them in your own thinking and can choose to cultivate the beliefs that will support you to achieve your goals
Adapted from You’re Hired, Carl Beuke, PhD., on psychologytoday.com.
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