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 previous articles in this series, I’ve talked about being distracted versus unenthusiastic and about whether a goal feels possible; meaningfulness and the ability to judge progress; and willingness. This fourth article in the series expands the topic from ways of thinking to ways of both thinking and acting.

The principle of daily involvement is based on a few important facts about how we become more or less interested in something. One of these facts is that we have an easier time getting involved in something that we’re used to, something that has become or is becoming habitual. There are fewer questions to answer, fewer preparations to make, and less confusion when we do things that we are used to doing regularly.

A second fact is that the more we think about something, the more likely we are to do it. In many situations, just thinking about doing something activates the same parts of the brain that are engaged when actually doing that thing. Thinking about an activitity is a lot like actually beginning to do it, and therefore creates momentum.

A third fact is that our brains can only really focus on one thing at a time. When we’re engaged in a particular activity, like budgeting for a vacation, certain brain centers are activated that have to be shut down or used in a different way if we interrupt to do something different, like stopping to read e-mail. Our brains then have to change around again when we go back to budgeting (if we get back to it at all).

Fourth, the more we think about a task, goal, or project, the more problems with it we are likely to come up with solutions for, the more ideas we’re likely to have, and the more clarity we’ll get on what exactly we need to do next.

Taking these facts together, we can begin to see how getting in the habit of thinking about project on a daily basis–and preferably more than once a day–can make it easier and more rewarding to work on that project, and how working on a project even a little on a daily basis makes it easier to continue working on it compared to, for instance, doing a lot of it at once and then letting it sit for a long time.

So one of the ways we become more focused on and enthusiastic about a project is to schedule in some time to think about it and work on it every day, even if it’s literally just for a few minutes. This practice keeps the project on the front burner in our minds and prevents getting hung up on starting the work. Staying engaged in the project like this helps direct our thoughts about it toward creative solutions and continued progress. And making progress daily, even if only a small amount, helps improve confidence and satisfaction. These good feelings about the project in turn change our associations: instead of anxiety and guilt, the feelings conjured up when we think of the project begin to tend more toward pride and optimism. Thus all of these factors support each other to slowly (or sometimes even quickly) make a change in the way we experience working on the project so that it becomes more interesting and enjoyable–just by getting involved in that project every day.

Photo by Tricky

I’ve recently been asking writers I know who have broken through and made pro writing sales a set of twelve questions about their motivation, experiences, and challenges. Writing is a useful thing to look at when talking about self-motivation because in many ways it is a solitary kind of work that requires a lot of inner drive, and sometimes keeping that drive on track isn’t the easiest thing in the world. Here’s one of those interviews.

1. When did you start writing? How long have you been at it?
I was one of those over-achievers who was telling stories even before I learned my ABCs – there are cassette tapes to prove it.  My computer archives stretch back 20 years, to when I was 8 and my parents bought their first personal computer; one of my pre-computer stories (written on my parents’ typewriter) survives but I’m not sure how old I was when I wrote it.

2. What kinds of things do you write?
Any and every sub-genre of fantasy, with some science fiction and historical non-fiction thrown in the mix.

3. What writing accomplishments so far mean the most to you?
Being published for the first time, hands down, means the most!  Discovering my name was an entry in library catalogs like worldcat was pretty awesome, too.

4. How much writing would you say you have done so far in your life? Can you estimate hours, pages, or number of words?
I used to organize my stories by page count, up until Dec. 2008 (and the hard-drive death of the laptop I was using then); a quick guestimate from my recovered files archive yields approximately 3690 pages.  I joke that was my million words of crap [Luc’s note: Orson Scott Card has suggested that as a rough estimate, we all have about a million words of crap to write before we hit our stride as writers] as that’s also about the time I started getting serious about being published (and started getting positive feedback from pro markets.)  Only the best of my works in progress and story fragments got brought forward onto the new computer, so I’ve got approximately 680,000 words now, of which probably half is new material since Jan. 2009.

So at 250 words/page, I guess that puts me at ~1.2 million words.  (Note: this is only my fiction.  I’ve written at least another 700 or so pages of non-fiction during college and graduate school, but that’s another type of writing entirely.)

5. What kinds of messages did you get from important people in your life when you were young about what you were capable of and what was possible in your life? Did you feel supported, rejected, ignored, encouraged, misunderstood, pushed?
My parents always supported me 100%, and I have vivid memories of moments in which my teachers were equally encouraging and helped me to improve my writing.

6. What’s the hardest thing you’ve had to experience so far as a writer–a really difficult project, a really painful rejection, a setback or delay … ? (Feel free to mention more than one)
I went to a summer program on creative writing when I was seventeen and discovered that my writing instructors didn’t like science fiction and fantasy, which was pretty much all I’ve ever written or wanted to write.   As part of the program we were supposed to submit our stories, so I subbed around some literary fiction (that I thought was crap and my instructors loved), got back a bunch of form rejections, and then was quite relieved to wash my hands of the whole experience.

7. When that thing happened, what did you do? How did you respond?
It sounds hokey, but I realized I had to be true to myself in my writing – I had to write the kinds of stories I liked, not the kinds of stories other people wanted me to write.

The experience also pretty much killed my initial attempts at getting external validation for my fiction, and I just wrote for myself for the next 4-5 years.  I didn’t start seeking professional publication again until I graduated from college.  Since my writing improved immeasurably over the course of those years, this was probably a good thing for editors everywhere.

8. Why do you write? Why not let someone else do it? What keeps you going?
The voices in my head won’t let me stop… yeah, only slightly joking.  I have an incredibly active imagination and sometimes the only way to get an idea or a character out of my head is to write them down.

9. What kinds of things help you write more? Music, a deadline, reading something good someone else wrote, your own success … ?
I sometimes get inspired by music and reading stuff by other people, but the thing that gets me to write the most is when I’m procrastinating doing something I really don’t want to do.  I also have a competitive streak which means, if I’m in the right mood, sitting down to a group writing session can make me incredibly productive.  But when all’s said and done, there’s nothing like a deadline to make me actually sit down and finish/polish what I’ve started writing.  I absolutely hate missing externally-imposed deadlines, so it’s my best motivator.

10. What kinds of things get in the way of your writing or make you write less, other than life obligations like job and family? Do you do anything about these obstacles?
I write less when I’m going through free-reading binges (e.g. in the past week I’ve written less than usual, but I’ve also read 15 novels).  Unless I have a deadline, I usually just read myself out and then go back to work.

I also tend to want to write less when I know exactly where a story’s going – I’m a complete pantster – for which my main remedy is butt-in-chair.  If that doesn’t work, then I start playing around with alternative viewpoints, spin-off stories, or even extra world-building, to rebuild my enthusiasm for the project.

11. Has anyone–a parent, teacher, mentor, role model, spouse, nemesis, editor, etc.–been especially important in your success so far as a writer? If so, what have they done for you?
I’m going to have to give credit to my dad, who wouldn’t stop nagging me about this “Orson Scott Card Literary Boot Camp” thing one of his coworkers went to and insisted I send in a writing sample.

12. What’s the most important lesson you’ve learned so far about being a writer–not about the things you write, but about the task of writing them or the role of being someone who writes?
Finish what you start.  When I first started writing, I never finished anything.  The first couple of stories that I made myself finish were crap.  Then they got slightly less crappy.  Then the ending started to be half-decent.  Then I actually sold one of them (though I was asked to re-write the ending)!

Photo by Chapendra

One of the books I’m reading at the moment is  Tom Rath and Jim Harter’s Wellbeing: The Five Essential Elements, which summarizes the findings of ongoing research by Gallup over a number of years on the subject of wellbeing and happiness. In the section on social wellbeing, Rath and Harter point out an important influence on our lives that’s often ignored: our friends’ habits.

Habits of friends have a profound effect on us, often even more than habits of parents or spouses. For example, when I was much younger (and more foolish), I smoked, though not heavily. When I moved to a new town where I’d be spending time constantly with friends who didn’t smoke–and who didn’t like smoking–I stopped. I literally smoked right up until the day I moved, then quit cold turkey and never picked up the habit again.

There are some useful ideas that emerge from understanding the power of friends’ habits, ones that impact our own self-motivation and give us more tools to help people who are close to us.

1. Buddying up makes habit change easier
Working together with a friend who wants to make some of the same improvements you do helps encourage habit change in at least three ways: first, any kind of social support makes us more likely to follow through with the changes we want to make in our lives. Second, any gains our friends makes help encourage and influence our own improvements. And third, changing habits together with someone whose company is enjoyable makes the change and the new habits more attractive, which makes it easier for the new behavior to become permanent.

2. Improvements in your life can help improve your friends’ lives
If you want to help make your friends’ lives happier, more successful, healthier, or more fulfilling, one of the best possible things you can do is acquire a good habit yourself. The change in you has a good chance of being noticed and admired by your friends, and it’s possible some of them will make improvements in their own lives inspired by your example. Additionally, making a positive change in part for the benefit of friends offers you an additional, very meaningful kind of inspiration to succeed.

3. Pick your friends carefully
If you spend time with people who are stuck and unhappy with their lives or who have bad habits you don’t want to pick up, your own quality of life is more likely to worsen unless you have so much support from other parts of your life that you’re a much stronger influence on your friends than they are on you.

Simply being aware of the impact friends can have on our habits and wellbeing can help bring out problems that were hidden and offer new possibilities for making things better.

Photo provided by freeparking

Let’s say Derek is a student, and on his mid-term exam he did badly because he blew off studying. Let’s further say that Derek feels pretty crummy about this. Is feeling crummy going to help him or hurt him? Will it make him more or less likely to study next time? Will it improve him in other ways, or hurt him in other ways, or both? Does he have some kind of moral obligation to feel guilt?

Guilt is useful … sometimes. If I feel guilty, it means that I’ve looked back on something I did and compared it to how I’d like to act. This is a very smart thing to do, because if I’m not aware of whether or not I’m following my own best instincts, then I have no idea what I might want to improve or how I would need to improve it. Guilt is a red flag, a warning indicator on the dashboard saying that something has gone wrong. And guilt can persist for quite a while if the problem doesn’t get fixed.

That warning job, as far as I can tell from research, coaching, and personal experience, is the only useful thing there is about guilt. Once you get that message and commit to doing something about it, the guilt is no longer useful, providing you won’t forget about your commitment the minute the guilt is gone–so it makes sense to get rid of it. How? By detecting and repairing the broken ideas that are keeping the guilt going. (I won’t go into more detail about that for here, but just follow the links for more detailed information.)

In addition to that helpful warning role, guilt plays a harmful role in other ways. It can make it painful to think about certain obligations–for instance, if Derek feels guilty about not studying for his mid-term, he may avoid thinking about studying for his finals because he doesn’t want to revisit the unpleasant subject of him failing to study. Guilt sucks up attention and causes negative emotions like sadness and anxiety, which can make it harder to be motivated even in unrelated areas.

So the best possible use of guilt is to experience it, pay attention to it, figure out what needs to be done, and then get rid of it.

A study by Michael J.A. Wohl, Timothy A. Pychyla, and Shannon H. Bennetta (“I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination“), published this past February, supports this view of guilt as damaging in the long term. It surveyed students who felt guilty about past studying habits, whether they forgave themselves, and how that forgiveness (or lack of it) related to their studying afterward. Wohl and colleagues concluded that students who forgave themselves (a kind of organic idea repair–though that’s a subject for a future post) tended to do better studying afterward than students who kept beating themselves up. In other words, letting go of the guilt helped them act better so that they wouldn’t need to feel guilty in future.

Thanks to Jeremy Dean of Psyblog for the mention of the article.

Photo by akeg

Some people give the following advice about willpower:

“You have to care about what you want to achieve, a lot. If you care a lot, it’s in the bag. If you don’t, you might as well give up.”

Since I think this is lousy advice, I’m not going to mention where it came from, but I do want to say why it’s lousy advice.

Why caring alone isn’t enough
First of all, a person can care desperately about something and still not be able to make it happen. For example, Melissa might feel completely oppressed by her messy and cluttered house every day and want nothing more than to clean it up. However, she won’t be able to do that if she doesn’t believe she’s capable of making the change, if she doesn’t know how to start, if she can’t organize her efforts, if she strongly wants something else that’s in conflict with the clean-up effort, or if every time she thinks about cleaning up she gets distracted, blocked, or hung up on emotional issues.

Why not caring doesn’t necessarily prevent self-motivation
Similarly, if she has systematically forced herself to ignore her house for years and doesn’t really care very much, but she still knows on some level how good for her it would be to have a clean, happy home–for instance, if she’s in love with someone who wouldn’t be able to overlook the mess–then she can still create the self-motivation to clean up, and even to come up with organizational ideas, deflect distractions, overcome obstacles, and get past emotional issues.

Caring as a source of motivation
Of course, caring deeply about something is nonetheless a powerful source of motivation, and if there aren’t other things in your way, it can sometimes be plenty by itself. For example, one summer when I was in college, I met a French exchange student who spoke hardly any English. She was very pretty, and I immediately decided I wanted to be able to speak to her in French. I probably learned more French in those two weeks than I have in all the rest of my life put together. I knew I could do it, having already become conversant in Spanish; I didn’t feel any emotional conflicts with learning French; I knew how to go about studying the language; I had the books … in other words, caring pushed me forward, and there didn’t happen to be anything major in the way. Under these kinds of circumstances, caring makes a real difference.

How to become motivated even when you have mixed feelings
Let’s say I’m in a situation where I recognize that something is very important–starting an exercise regime, for instance, or completing some difficult repairs on my house–but I don’t really care about it on a gut level. How can I motivate myself?

First of all, it helps for me to connect to the benefits. If possible, I’ll want to visualize and spend time thinking about the results I’m seeking–the increased value of my house when I sell it and what I could do with that money or the boost in energy I would get from exercising, for instance. These kinds of exercises help me care more, which as we’ve established isn’t strictly necessary, but which will help make things easier.

Second, I have to be willing to prioritize the thing I’m trying to achieve above every other kind of self-motivation. We are really only capable of working on one major life change at a time: this is one of the reasons people so often fail at changing their habits, because they try to fix everything at once, which means changing many kinds of habits. But changing habits requires a lot of focus and attention–too much to allow attention to be divided among a lot of different goals. So while changing in more than one major way at once is possible, it’s extremely difficult and usually fails. So if Melissa wants to declutter her house, she’s better off not trying to start a weight loss regime or a novel at the same time.

Motivation creating caring
The flip side of this is that our attention, our consciousness and awareness and focus, is so useful and valuable that if we direct it energetically at any one thing, we have a very good chance of achieving that thing if it can be achieved at all. If Melissa spends a lot of time thinking about how she’ll clean up her house, and reads books on decluttering, and talks with friends about the problem, and learns some of the strategies on this site to deal with the difficult emotions that can come up in that kind of process, then even if cleaning up her house starts out as something that doesn’t really mean much to her, it becomes something that she gets better and better at and cares more and more about.

Because it’s really the other way around: caring doesn’t cause us to make changes in our lives as reliably as making changes in our lives causes us to care. The more thought and effort I put into accomplishing a goal, the more I begin to identify with that goal, most of the time. As much as what we care about makes us who we are, in fact who we are changes throughout our lives, and caring about different things, shifting our own priorities, is a lot of what makes that change happen.

Photo by Storm Crypt

Being motivated generally means being drawn toward something. Even running away from a ravenous smilodon is motivated in a way by a desperate desire to keep on living (though when we get down to the reptile brain like that–eating, sleeping, procreating–the rules are a little different, and a little more fundamental, than when we’re trying to motivate ourselves to complete a term paper or clean out the garage).

The question is, what are you being drawn toward? You don’t necessarily need an end goal, and in fact most kinds of personal improvement have to do with acquiring habits you’ll want to keep for the future, habits you’ll want to keep for a lifetime rather than just use to get to a finish line. The best way to complete one novel is to become the kind of person who writes a lot; the best way to lose weight and stay fit is to become the kind of person who eats well and loves to exercise; and so on.

So we’re not looking for some kind of end state or finish line: instead, we’re looking for a vision of the future, some point along the line when you’ve accomplished some of the things you would most like to accomplish. What does that vision look like?

The reason this vision for the future is important is because we tend to align ourselves with imagined situations, an effect called “mood congruity.” If I vividly imagine a cold, drizzly, depressing day, I’ll tend to feel more depressed. If I vividly imagine a ravenous smilodon, I’ll tend to feel afraid. And if I picture myself in a house that is perfectly organized, I’ll tend to get excited about organizing my house. Our mental imagery affects our current mood and even our desires. That’s why thinking about playing video games instead of studying is a bad way to prevent yourself from playing video games instead of studying: the more we picture something, the more we tend to make choices that are affected by the image.

One last note about drawing ourselves forward: while visions of a good future can help make us enthusiastic about making good choices in the present, the future in question doesn’t have to be a distant one. For instance, if I want to clean the garage, it can be very effective to imagine myself just a couple of hours in the future with a small part of the garage completely taken care of, even if the garage as a whole is going to take me weeks to sort out. Or I might imagine what it will be like to show my spouse that newly-clean corner of the garage, or to think about what I’ll do in a couple of weeks with the money I make selling unneeded things I dig out of the garage on Craigslist. In fact, sometimes the little, short-term payoffs are the most motivating.

So short-term or long, what’s drawing you forward?

Photo by rogiro

Today’s guest post is from Kari Wolfe, whose blog Imperfect Clarity passes on everything she’s learning as she works toward building a writing career, interviews fascinating people, parents her daughter in ways she never expected, and forges her own habits of success.

For years, I complained of back and knee pain.

For years, I received the same advice from lots of well-meaning friends and family: go on a diet, lose weight, breast reduction surgery, walk more.

I ignored the advice.  And my muscle pain became worse.

In April 2010, I started a 12-week-long session of physical therapy.

And everything began to change.

-00-

My assignment, should I choose to accept it…

My physical therapist gave me exercises to do, every night, six nights a week.  And I did my exercises.

Begrudgingly.

I did my exercises, focusing on the point where they would not only be done.  I stretched all the muscles that I needed to stretch, worked all the muscle groups I needed to work.

I’m still doing my exercises.

-00-

Well, while I’m working on this, I want to do this too…

Strangely enough, (I thought at the time, anyway) once I started focusing on my physical problems, I started paying more attention to my life.

I started focusing on an idea for a business.  My writing, both fiction and non-fiction.  I started looking for motivational material, books< and blogs, to read, to get my spirits up and centered on what I wanted to do.

-00-

Is there a solution to depression?

The solution to depression isn’t always a pill.  While medication can be helpful, it’s honestly not the “end-all, be-all” wonder cure for depression.

The downward spiral of depression can convince you there is nothing out there.  If you take a walk, you’ll just end up walking back.  If you exercise, you’ll look funny and people will laugh at you (my very own problem).  If you try to solve the problem, you’re going to fail.

Or if you have back and neck problems, what you really need is a drug to numb the pain.

I’ve been there.

-00-

My solution, thus far.

The solution to depression can be as simple as getting up and going for a walk.  Or starting an exercise routine.  Or tackling a long-existing problem and working toward it’s solution.  It’s not so much exactly what you do, but what you focus on.

Oddly enough, I think I like exercising when I wake up in the morning.  Yep, first thing.  Just don’t tell anyone.  Please–I don’t want to ruin my reputation.

Once my heart begins to pump faster and my physical needs (shhhh…) are met, I’m ready to rest for a few minutes and then start to take on the day.

—

Kari Wolfe is a stay-at-home mother of a very curious three-year-old daughter who happens to be autistic. She is a writer and maintains her own blog, Imperfect Clarity where her focus is becoming the best writer (and person) she can be by living her life to the fullest 🙂

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

I’ve been corresponding with someone who has recently become more productive, and this person brought up a very useful question: once you start doing well with something, how do you make sure it continues? Some of the material I’ve dug up in the course of writing for this site offers some answers.

Use feedback loops
First, take a little time to figure out what you’re doing right. The best ways I know of to do this are to talk the situation through with someone sympathetic to your success or to write down your thoughts. What kinds of things do you think about before and during a successful experience? What kinds of thoughts are keeping you on track? Have you made any changes to your schedule, organizing, etc. that might be helping? The more you know about what’s going right now, the more likely you are to be able to keep it going or do it again in the future.

Build a Habit
Second, if you’re not doing it already, you may want to try to get into a habit of doing things at the same time and place each day. By repeating the successful behavior in the same context again and again, you can encourage it to become a habit over time, so that eventually you find yourself getting into the successful behavior automatically.

Troubleshoot
Third, keep a sharp eye out for obstacles. If you start to feel avoidant or negative, that’s not necessarily a problem: we all have our ups and downs. But it can become a problem if the feelings aren’t recognized, understood, and worked through, so it helps to pay special attention to exactly what your thoughts are and use idea repair as needed–the earlier, the better.

Photo by K2D2vaca