I wrote a dictionary of subculture slang that was published back in 2006, and in the “online gamers” section, it includes definitions for two terms that together have a lot to do with a common way we lose productivity and focus.

spawn point: A game location where characters or monsters regularly emerge.

camp: (as a verb) To take a position where many enemies emerge and ambush them there.

Some players, in some games, like to take up the practice of “camping a spawn point.” You position yourself right near a place where new players are emerging into the game, or where computer-controlled antagonists (generally known as “monsters”) are being created, and you just nail those suckers one after the other as they come out. It’s annoying to the players (and probably annoying to the monsters too, although since they don’t talk much about their feelings, we’ll never know for sure), but players who are camping spawn points are really not playing the game: they’re reactively taking easy pot shots at whoever shows up. In gaming, this may not be a problem as long as everyone’s having fun. In life, it can become a serious impediment to happiness.

Camping the inbox
I don’t play online games, but I do use e-mail–a lot. While I’ve gotten much better at using e-mail responsibly over the last few years, I’ve certainly had periods in my history when I was visiting it every few minutes, with a miniature rise and crash of hope every time I checked and something good hadn’t shown up–which was most of the times I checked, of course, because you don’t generally get good news a hundred times a day.

We can do the same thing with any number of sources: snail mail boxes, voice mail, text messages on cell phones, bank accounts, Twitter, Facebook, online sales reports, Web site statistics, the news, forums–all places where we hope some good news may suddenly appear. A deposit came through, or sales have taken an upturn, or the person we most want to hear from has gotten in touch, or something has sold, or our investments have gone up, or a package has arrived … in one way or another, a bit of hope has been gratified.

Hope is generally thought to be a good thing, the one consolation prize left at the bottom of Pandora’s box, but it has its dark side too. Buddhist tradition knows about this, stating that the suffering in the world arises from attachment, where attachment means (this is my rough explanation) making your happiness depend on anything external to you. This would include the package you’re hoping will ship today, the reply from the person you want to date, or the acceptance letter for the story you sent out last month. It’s easy to fall into a habit of always looking for some new good thing to happen, and the results can be distraction, frustration, and repeated disappointment.

How not to camp
When we camp e-mail inboxes or other places where good things might emerge, we’re either focusing our attention on something we want (for instance, a response to an e-mail, application, or submission) or being driven by habit. In both cases, one of the easiest and most effective ways to stop obsessing about what might come to us is to get engaged with something that’s actually going on, to really dig into a project, connect with another person, or just get active.

So in practical terms, three especially good ways to stop camping are

1. Taking the next immediate step on a project you care about, so that you become involved (and ideally achieve flow–see “Flow: What It Feels Like to Be Perfectly Motivated“).
2. Doing something with other people: human interaction can be absorbing and rewarding when it goes well.
3. Exercise. Taking a walk or doing more strenuous activities will offer all kinds of benefits even if you don’t count the fitness payoff (see “Nothing to Do With Weight Loss: 17 Ways Exercise Promotes Willpower and Motivation“).

To put it another way, the best way to stop camping is to energetically do something else constructive. Camping tends to happen when our attention is not engaged well–when boredom threatens or has overtaken us.

The difference in our experience can be dramatic. A day of camping can be exhausting even though not much might have gotten done. We feel distracted and often dissatisfied, and we have no reason to believe the next day won’t be more of the same. By contrast, a day spent focused on engaging work or with other people–or at the very least spent actively–will feel more satisfying and build optimism, confidence, and focus.

You already may know about my preoccupation with the remarkably clever and heartfelt stick figure comic series XKCD by cartoonist and former NASA scientist Randall Munroe. Today’s installment of XKCD, “Marie Curie,” makes a key point about greatness, a topic that’s easy to drop into conversation but about which not much practical advice is usually available. Munroe has a little bit of just that kind of practical advice to offer:

It’s that point Zombie Marie Curie makes about greatness that grabs me particularly: “You don’t become great by trying to be great. You become great by wanting to do something, and then doing it so hard that you become great in the process.”

Among other ways this connects to what we know about self-motivation is its relationship to psychologist Mihaly Csikszentmihalyi’s concept of “flow,” the process of losing yourself in a task and thereby realizing your greatest possible skill at it (see “Flow: What It Feels Like to Be Perfectly Motivated” and “Some Steps for Getting into a State of Flow“). It also reminds us of the importance of caring more about the process than to how other people might respond to the result.

I try to steer clear of posting a lot of personal theories here, but bear with me, because if I put together evidence from a variety of sources and make a leap of faith or two, I find myself faced with a pretty solid-looking explanation of how people succeed at making self-employment pay the bills, get new businesses to succeed, sell novels, and otherwise find ways to connect their passions with their paychecks.

It’s three fairly simple steps–though unfortunately, this is one of those cases where simple and easy don’t mean exactly the same thing. Are the steps readily understandable? Yes. Is there an excellent chance you and I can do them? Also yes. Would the process be quick and convenient? Hell no.

Step 1. Practice and get feedback
A huge body of solid research has been done on people who are exceptionally good at all kinds of things, from sports to music to business to law enforcement and beyond, and one of the conclusions that appears to be inescapable is this: people who get in tons of deliberate practice–that is, focused effort to improve with careful attention to results (see “Practice vs. Deliberate Practice” and “Do you have enough talent to become great at it?“) get very good, and people who don’t get in deliberate practice don’t. To keep this post short, I’ll let you investigate (or not) as you’re inclined to, but in case you haven’t already come across the information, I’d like to urge you to glance at the above articles and consider the books they point to if you are interested in being great at anything. Inborn talent is a misleading explanation we’ve come up with for a process that really isn’t that mysterious.

Feedback is even harder than practice, because while you can simply decide to practice something, you can’t force other people to carefully consider your work and give you their honest opinion of it. Too, most of the people who like you enough to do that are too biased to be able to provide an impartial opinion. However, feedback is essential in order to be sure you’re practicing the right things and to tell you how far you’re getting. It also makes the process of practicing much more compelling and fun (see “Flow: What It Feels Like to Be Perfectly Motivated” and “Some Steps for Getting into a State of Flow“).

It’s tempting to want to skip step 1. After all, it takes years to get really excellent at something. Fortunately, skipping is sometimes possible if your business or job doesn’t require any special skills for the entry level. If you want to excel in retail sales or to work your way up the ladder in a business that always needs new people, you may not need to practice anything before you start: you can learn on the job.

However, if you want to live by writing novels or making robots or coordinating a fleet of moped couriers, you probably have some real study ahead of you–or if you’ve been practicing for years, already behind you.

Step 2. Choose something you love
If you’re doing something for its own sake, then there will be rewards regardless of whether or not you’re financially successful any time soon. You’ll have reasons to keep with it through the hard times, you’ll think about it more often (and therefore come up with better and deeper ideas about it), and you’ll enjoy yourself even when no one is paying you. Since very often becoming successful enough to get paid at something means doing it for nothing or next-to-nothing for a quite a while first, this is a major advantage.

For one practical example of this idea (though applied to fitness rather than income), see “Finding Exercise You Love: The Taekwondo Example.”

Step 3. Be willing to work at it for a long time
This may be the hardest part: say you’ve become really terrific at something and have found a way to combine a passion with an income opportunity. Many times, at this point, the money does not flow at the beginning. Sometimes it doesn’t flow for years. Harry Potter and the Philosopher’s Stone was rejected a dozen times before Bloomsbury bought it. (See accounts of other multiply-rejected successful authors at this link.) Founders of new businesses, unless they already have control over a lot of money, often have to work for a long time with no income to get to the point of viability, to say nothing of profitability. Artists, like musicians and novelists, often have even longer to wait.

In 1983, actor Jim Carey reportedly wrote a check to himself for ten million dollars–and postdated it ten years in the future. This is the kind of commitment and long-term thinking that tends to foster a certain amount of success. Doing a very good James T. Kirk impression also doesn’t hurt.

Yes those who don’t persist hardly ever triumph. Business is difficult. Writing a good novel is difficult. Convincing people that you should be their massage therapist is difficult. Those who don’t continue to believe in themselves and what they’re doing, persisting because they love their work and knowing they have something worthwhile because they’ve gotten feedback on their practice efforts, can stay in the game long enough to actually make it work.

It’s true, of course, that some people get discovered in Hollywood the week after they roll into town; some novelists get big deals from publishers as soon as they finish their first books; and some businesses start making real money right out of the gate. Sometimes time isn’t necessary. However, those are the exceptions: the Steve Jobs and Stephen Kings of the world didn’t find instant success, and we’re not likely to either. But if we’re doing something well, something we love, then we can afford to wait.

Photo by eszter

The Royal Society for the encouragement of Arts, Manufactures and Commerce (RSA) posted a video recently of a talk author and speaker Daniel Pink gives about motivating other people. To be clear, my writing on this site is mainly about motivating ourselves, which is a different kind of thing, but I’m not against learning about motivating others when the opportunity comes up, especially if we can learn more about motivating ourselves in the process.

Pink’s talk offers some ideas that are pretty surprising if you haven’t run across them yet. One is research that shows people performing worse in tasks that require thinking and creativity when offered especially high monetary rewards than they do when they’re offered more modest monetary rewards. Sounds backwards, doesn’t it? And it’s true that if you offer higher bonuses for digging longer ditches, you’ll probably get longer ditches–yet if you try to offer higher bonuses for coming up with better ideas, you’re likely to be less well off than you started. This appears not to be an isolated finding, either, but rather something that comes up in study after study in psychology, sociology, and economics.

If money isn’t a good motivator for complex behavior, what is? Pink makes the case that it’s three things:

1. Autonomy. If you get to choose what you’re doing, you become much more engaged and therefore more productive: see my first article on flow for a related phenomenon.
2. Mastery. We naturally like getting better at things.
3. Purpose. If our only reason for doing something is getting paid, we’re much less likely to do it well.

Of course, here we’re talking about the effects of bonuses and such: it’s not the same if we’re talking about money for basic living expense. People have to make a living for a start, at which point they can start thinking about satisfying work rather than simply avoiding starvation.

The video illustrates Pink’s talk with entertaining cartoons and a (to me) distracting practice of writing what he just said as quotes in with the cartoons. To view it, click here: http://www.youtube.com/watch?v=u6XAPnuFjJc .

Thanks to Lon Prater for the link.

Back when I first started this site, I mentioned that a key inspiration for my beginning to study willpower was my sister, Su, who had demonstrated how effectively we can introduce changes of habit into our lives. Su is the fitness editor at Health magazine, and one of her recent posts on the Health Web site (“The Easy Way to Up Your Daily Steps (and Why That Matters)”) provides some insight on how instant feedback can help drive change painlessly.

10,000 steps
Her particular topic is the amount of walking we do on a daily basis. You may have heard the recommendation to walk 10,000 steps a day for fitness and weight loss. Apparently the 10,000 steps idea started in Japan as an encouraging guideline without any particular research behind it, but later studies (like the one described in this paper by Drs. Catrine Tudor-Locke and  David R. Bassett, Jr.) confirm that it’s an excellent goal for most people.

So 10,000 steps is good. How many steps do we actually take in a day? Su cites research that finds in America, our average is only half the recommended level (“Pedometer-Measured Physical Activity and Health Behaviors in U.S. Adults,” David R. Bassett, Jr.). This lands the average American solidly in the “not particularly active” zone except for those people who do regular, more energetic exercise that doesn’t involve stepping.

Automatic improvement
Other studies Su mentions seem to show that simply wearing a pedometer tends to result in an increased number of daily steps. This is exactly what Su tried–and it worked. “Eleven months later, the bloom is still not off the rose,” she says, “and I now routinely average 10,000 steps per day (including my workouts) without thinking too much about it. That’s pretty amazing to me, given that when I started out I was averaging around 5,200 or so.”

The tip alone is useful, but there’s also a meaningful lesson we can derive from it: awareness tends to automatically drive improvement. That is, when we have instant feedback on what we’re doing, we tend to do better at it. Competition can help a person do better, in part because they can measure how well they’re doing by comparison to others; using feedback loops provides a reliable, consistent boost to motivation (see “How Feedback Loops Maintain Self-Motivation”); and immediate feedback is a key component of “flow,” a state of optimal productivity and enjoyment  (see “Flow: What It Feels Like to Be Perfectly Motivated” and “Some Steps for Getting into a State of Flow“).

So if you want to inspire yourself to do better at a particular task, find a way to add immediate feedback: wear a pedometer, watch yourself in the mirror, time yourself, keep a log of how many words you write per day, use meters and monitors, and in whatever other way you can, try to get instant feedback … because while we human beings may not always be the most industrious creatures on the planet, we do love a challenge.

Photo by Eneas

Some tasks require more focus than others. For instance, I can fold clothes while carrying on an involved conversation, but do much better writing these posts with few or no interruptions. Many more involved tasks can be done in flow, a state of full focus and maximum effectiveness.

The trouble with interruptions
“The High Cost of Distractions” describes what happens to us when we’re interrupted at a task that requires our full attention. In essence, our brain has to completely reorient itself to deal with the interruption, then completely reorient itself again to get back on task. In the process, we also lose some of the material we have in short-term memory. These effects are less than ideal, of course, and I talk about some strategies for working with distractions in “Locations That Prevent Distractions“, “Handling Distractions by Managing Responsibilities, Devising Rules, and Erecting Barriers“, and “Dealing With Distractions You Can’t Prevent“.

And we can interrupt ourselves just as effectively as other people and things can interrupt us. The way the Web is often used is a very good example of this: we might be doing something important to us and hit a difficult spot or begin to feel tired, at which point surfing the Web or checking e-mail is an easy way to feel like we’re doing something–even though it’s actually derailing our efforts.

Mapping out the task
Apart from dealing with the distractions or interruptions themselves as described in the above articles, the other useful way we can help ourselves stay with a complex task is to have a path forward. This usually involves writing things down, which is admittedly easier if the task is something on the computer, for instance, rather than waterproofing a basement or teaching children to swim. There is a simple technique that doesn’t require any writing down, however, which I’ll mention in a moment.

Having a way forward means at least knowing the next step you’ll need to take, and sometimes means fully mapping the task out, which is to say writing out each task needed in order. Looking at the task with this kind of breakdown in mind uses a different way of thinking than plunging into the task itself. For instance, if you’re cleaning out your attic, you could just throw yourself in, or you could come up with a plan and follow that. The second approach sometimes makes it easier to get started and is a good way to help protect against interruptions causing too much trouble.

Such a map, even if it changes as you proceed, provides something to return to when an interruption is over and you’re back at the “now, what was I doing before all that?” stage.

The “next step” method
The alternative to mapping the whole process out is to always know the next step. This requires going through the task thinking “OK, right now I’m weeding, and as soon as I’m done, the next thing will be to put in the new tomato plants.” When you get to the tomato plants, as you begin you think far enough ahead to know what the task after that will be. Always keeping the next task in mind makes it possible to know what to do when the interruption is over, much like the map does. It helps to remind ourselves of the current and next tasks just as an interruption is presenting itself, as this makes it easier to recall our place when that’s done. Afterward, simply getting started on the next task is often all we need to get back on track and into the swing of things.

Picture by Yersinia

Tobias Buckell is the author of numerous short stories and novelettes (many appearing in his collection Tides from the New Worlds); the “caribbean steampunk” novel Crystal Rain and its successors Ragamuffin and Sly Mongoose; and the New York Times bestselling Halo novel The Cole Protocol. He is also a well-known blogger, a past Writers of the Future winner, and a fellow member of the Codex writers’ group. Knowing both about his many successes and about the surprising number of difficulties he’s overcome, I asked to interview him about his writing and his motivation through hard times. This is part one of that three-part interview.

You’ve made mention in interviews of your Mom giving you a little box of words to play with and talking to you about reading when you were young. Has her influence, or the influence of other family members or teachers, especially influenced your desire to write?

Well, mom was instrumental in getting me to become such an avid reader. She taught me how to read at a rather young age, and since we didn’t have TV on the boat I grew up on, I turned to reading a lot. She also helped me out by not really putting much of a stop to what I read. She let me read whole books almost right out the gate.

The box of words obviously helped. I would sit and play with the words. Laying them out into sentences, like fridge poetry. All of that steeped me in words and books and what not from as early as I can remember.

But as for writing, I think mom always figured I’d be a librarian due to my love of reading all the time, rather than an actual writer!

Then it sounds as though the desire to write is a more personal thing. What attracts you to it? What’s so appealing about writing that you can go back to the keyboard day after day and get new words down?

I like living in imaginary worlds, or daydreaming. I daydream a lot. It might come out of my being ADHD, I don’ t know. Most people grow out of what they call ‘childish’ daydreaming. But I never stopped, I never let it get grown out of me. When I was a kid I loved to escape and read about other places and other worlds, and daydream about them. I just never stopped, and over time started mentally escaping to worlds I’d built.

I was the kid who played with Legos all through my life. It was cool as a kid, then as you hit older grades it stopped being cool and I kept playing with them anyway. And then somewhere in college it got cool again, according to others. I just never cared all that much. I liked making stuff up.

Your mentioning ADHD brings up an interesting point: you have attention-related problems, yet you have written successful novels–not just once, but repeatedly. On first blush the two wouldn’t seem compatible. Is it that you become immersed in your story, and under those conditions the attention problems go away? Or do
you work around them? Or something else?

ADHD comes with an either/or switch. You’re highly distractible in one mode, and then go into long bouts of hyperfocus in another. The hyperfocus is often what throws people from diagnosis, as ADHD people tend to get an intense bit of work done in that stage. However, it’s hard to manage, and once broken, you’re out of it.

For example, I just spent eleven hours working on a project yesterday, all of it straight through, because once I got everything loaded up into my head I was completely absorbed by it. That’s not unusual. [Related Willpower Engine article: Flow: What It Feels Like to Be Perfectly Motivated]

My writing habits tend to reflect my need for quiet and focused time. I write from midnight to four am. No one calls, emails, or interrupts me during that time. If I get into a focused mode, there are no interruptions, and if I can just latch onto something, I usually will go all night. It’s rather intense. [Related Willpower Engine article: Handling Distractions by Managing Responsibilities, Devising Rules, and Erecting Barriers]

ADHD also helps my creative side. Research is fun. Wikipedia is ADHD crack. I can click around, jump from subject to subject, and just absorb interesting stuff. It all bubbles up later. I’ll see a show about ships made of ice, and then something else equally weird, and it’s all just undirected exploration that feeds the loam of the imagination.

You mentioned in an interview a few years ago that you started your blog “as a way to initially force myself to write and submit short fiction by being in the public eye.” Has being so visible had a consistent effect on your drive to get more writing done, or to complete projects you’ve talked about?

Yeah, it was a sort of ‘perform in public’ sort of thing. I wanted to share my journey on the path to being published. Knowing that people were out there rooting for me already, before I was even published, helped me keep at it. [Related Willpower Engine article: Kaizan on Whether It Helps to Announce Goals Publicly] 

So is having people out there rooting for you helping you by encouragement? Accountability? Both? something else?

A little bit of both. The third leg to that stool is the fact that we know that people who write down their goals are more likely to accomplish a chunk, if not all, of those goals. Particularly if they are goals within your control (ie: you can’t say, I’m going to have four short stories published in major magazines this year. But you could say, I will write four short stories and submit them repeatedly to all the major magazines, sending them right back out if they’re rejected, this year). [Related Willpower Engine article: One Good Way to Judge Goals: S.M.A.R.T.] With the blog and living live, a bit, you get all three pieces: encouragement, accountability, and defined goals. It helped me a lot in the beginning.

In a recent e-mail to me, a correspondent talked about the problem of not having energy left after her daytime obligations:

My major problem is I have some studying to do and I am not able to do anything once I am back home. I am so tired. I’m basically brain dead too. I need the weekend to recuperate and so I am not productive at all during the weekend.

It’s a common problem: most of us seem to have days when the energy we want to have just isn’t there. Here are nine approaches that can help dredge up energy when no energy seems to be available.

1. Are you getting enough sleep? (See How Much Sleep Do You Need? 8 Hours Isn’t for Everyone) If not, are there ways you can get more, for instance by giving up a small amount of recreation time?

2. If worry is tiring you out, there are some things you can do to relieve the worry and leave more energy for getting things done. These include idea repair (see How to Detect Broken Ideas, How to Repair a Broken Idea, Step by Step, and Examples of Broken Ideas (Cognitive Distortions)), meditation (see Strengthen Willpower Through Meditation), brief walks in natural surroundings (see The Benefits of Quick, Easy, Pleasant Exercise), talking with a trusted friend or family member about worries you have, and writing in journals. Worry not only saps energy, but also makes it harder to use what energy you do have for constructive things.

3. Try to get into flow (see Flow: What It Feels Like to Be Perfectly Motivated and Some Steps for Getting into a State of Flow), a state where you’re concentrating fully on what you’re doing. Even if you feel tired at the beginning, if you really get deeply involved in a task that interests you, you can start feeling energized by the task itself.

4. Choose things to eat that will make you feel good in the short term. Of course this tends to mean whole grains, fruits and vegetables, and lean protein. Fats take a lot of digestive energy to break down and tend to make a person feel groggy, as does eating too much. Sugars tend to give a quick boost and then drop a person into a low that’s a good bit more tired than they were before the sugar high. Caffeine also tends to give a boost at one point but take much more out later. Drink enough water to ensure you’re not dehydrated: dehydration is a common cause of fatigue, as detailed in this article on the Psychology Today site. The article also contains other good anti-fatigue eating advice, like getting plenty of iron.

Of course it’s difficult to make healthy eating choices sometimes, but it can help to think about wanting to feel good right away from good food choices instead of thinking more of their long-term benefits, (though of course the long-term benefits are great, too).

5. Work yourself into an excited state about a project. Again this tends to mean talking to someone or writing about the project. This is similar to getting into flow, as it engages your mind and your interest and wakes you up.

6. Put on music that gives you a lift (see How and Why Music Changes Mood).

7. Think about things that make you happy. Reflecting on good things that happened to you over the last day, anticipating something you’re looking forward to doing soon, or thinking about someone whose company you really enjoy can make your mood more buoyant.

8. Tidy up. If your environment is messy or chaotic, you may tend to feel a little exhausted just being in it from the constant, low-level annoyance of clutter or mess. (See How Tools and Environment Make Work into Play, Part II: Letting Your Environment Help You.)

9. Meditate, or sit still for a short while. Meditation (see Strengthen Willpower Through Meditation) can help release tension and create calm and focus. If you’re not experienced in meditation, one easy way to start is with this 15-Minute Online Guided Meditation from Kelly McGonigal. Just sitting still gives you a chance to relax and let go. If you take this approach, don’t try to do anything, keep TV and music off, and just gaze out the window.

Photo by eMotionblogster karolien taverniers

In a post (“Stepping Outdoors Boosts Mood, Self-Esteem“) on her blog at Psychology Today, Kelly McGonigal talks about a new study (“What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis” by Jo Barton and Jules Pretty) that seems to indicate that even a tiny amount of activity in a pleasant outdoor environment can make a noticeable difference in mood and self-confidence. This is the five-minutes-walking-by-the-woods exercise, not an-hour-jogging-uphill-in-the-freezing-rain exercise.

All of this reinforces the important idea that exercise is not just for losing weight: see my article Nothing to Do With Weight Loss: 17 Ways Exercise Promotes Willpower and Motivation.

It’s also a good reminder of an important fact of motivation: short-term payoffs tend to be more motivating than long-term payoffs. In my post Good Exercise Motivation and Bad Exercise Motivation, I talk about a study in which participants who focused on the immediate mood benefits of exercise were a good bit more successful in sticking with it and losing weight than participants who had weight loss in mind as a goal.

And that in turn brings up an interesting insight from looking at the process of flow, in which a person is powerfully motivated by and involved in an activity in the short term. One of the prerequisites of flow is that you have some kind of feedback as you’re going along. If you can’t tell how well you’re doing, whether you’re getting closer to your goal, etc., it’s much harder to stay motivated, because you keep hesitating and questioning yourself. Feeling confident that you can be effective at making progress, according to yet more studies, is essential to self-motivation. And little wonder: who wants to work really hard at a goal when there’s no guarantee they’ll accomplish anything? Weight loss is such a relatively slow process, it’s very hard to get any definite sense of how well we’re doing it except over the course of weeks, and it’s therefore a pretty lousy motivator, no matter how much we want the end result.

This has been a bit of a rambling post, but there is one single, essential lesson here for us to take away and think about: enjoying what we’re accomplishing in the moment is extremely powerful for helping motivate us in terms of both mood and long-term accomplishments.

Photo by kandjstudio

In a recent article, I began listing some of the most useful ways I know to get back on track when feeling bad, including idea repair, mindfulness, meditation, understanding schemas, and emotional antidotes. Today’s article forges ahead with 4 more tools for feeling happier and improving mood.

Flow: “Flow” is psychologist Mihaly Csikszentmilhalyi’s term for a state in which a person is concentrating intently, performing at their highest level of ability, and completely swept up in what they’re doing. It’s a very enjoyable and productive mode of being, and successfully bulldozes bad moods. My article “Flow: What It Feels Like to Be Perfectly Motivated” describes flow, and “Some Steps for Getting into a State of Flow” provides techniques for achieving it.

Exercise: Exercise often gets a bad rap as being tedious, unpleasant, and a disappointing necessity for people trying to lose weight or obsessed with fitness. The truth is that exercise is not only a way to improve fitness but also a powerful means of improving mood: read “Nothing to Do With Weight Loss: 17 Ways Exercise Promotes Willpower and Motivation” to find out more.

Just starting: A person in a bad mood with a task in front of them that could improve things often won’t do that task because when they imagine doing it, they don’t imagine feeling happier. A large part of the reason for this is something called “mood congruity,” a tendency our brains have to assume that we will always feel more or less as we do now. When we’re happy it’s hard to imagine really feeling bad, and vice-versa. Just getting started on something that could improve mood by making progress on a goal, getting into a social situation, moving around, creating a change of scene, etc. can push us over into a place where feeling better begins to seem not so distant. If you’ve ever started doing something you didn’t think you would enjoy and began to have a lot of fun, you’ve experienced the power of just starting (despite not feeling inclined to at first).

Writing or Talking it Out: Writing out thoughts, concerns, possible solutions, and possible results can go a long way toward clearing the mind and providing reasons to feel better. An intensive process of logging the details of each choice you make, Decision Logging, can provide a lot of insight into what’s going on in a person’s mind as well as immediate opportunities for rethinking things. Writing down progress, self-evaluation, and plans for the future creates a feedback loop. Free writing or keeping a journal can provide an outlet for pent-up emotions while creating clarity. Or instead of writing about what’s going on with you or how you feel, you could connect with a sympathetic and supportive friend, family member, romantic partner, or therapist and talk things through.

For more tools, see the other articles in this series: Part I and Part III.

Photo by batega