Rethinking Motivation: Science-Backed Strategies to Achieve Your Goals

"What! Do I Really Mean Not to Get Motivated?" 

No, let's rewire the mindset of always needing motivation and still failing to reach our goals. Instead, let's understand why we fail even after feeling fully motivated and setting goals—are we setting goals or traps to fail each time we feel motivated? 

Today, let's dive deep into the science behind motivation and goal setting to understand how we can truly achieve our goals. Have you ever failed after setting a goal, only to feel demotivated despite a firm decision to succeed this time? Most of us have, especially with New Year’s resolutions, which often last just a week—the classic "fitness goal" or "gym dreams." Goal setting is a science; it involves understanding how our brain works in motivation and maintaining focus on our objectives. 

Motivation alone isn't enough; it involves behavioral science and neuroscience, but let's keep it simple for long-term success.

• Instructions with clarity work better: Our brain has different parts, and the prefrontal cortex—the decision-making and planning center—loves clear and unconfused goals. Reducing cognitive load by giving clear instructions helps it focus better. Instead of "I want to hit the gym and lose weight," try "20 minutes of consistent workout." This works much better.

• Dopamine, the reward chemical in our brain: It spikes before achieving success, driven by anticipation, small progress, and steps toward your goal. Break your goal into small milestones; each time you reach one, dopamine spikes, keeping you motivated.

• Implementation—the key that locks in progress: Ever heard of the 'if-then' plan? For example, "If I reach this step, then I will do this." This planning cues your brain to act automatically once the first condition is met, making your actions more reliable and realistic.

• Self-identification: Be clear about who you are and what you want to become. If I love reading but can't finish every book, I set realistic goals that align with my capacity, creating clear instructions rather than an unrealistic image from motivational speeches that fade quickly.

• Goals and habits: They go hand in hand. You reach your goal only when it becomes a habit. For example, if you want to lose weight, understand it’s not an overnight success. Consistency is key, and making exercise a daily habit helps achieve your weight loss goal.

• Setting a goal: Be specific. Instead of "I need to lose weight," aim "I want to lose 5 kg." Specific, measurable goals are more effective and motivating.

• Motivated and failing: If you get motivated, start working, then fail after a few days, you might fall into a vicious cycle. Be more realistic, reward small milestones, and create habits that align your present actions with your desired identity, avoiding mismatched self-perceptions.

The magic of motivation

Motivation isn’t magic; it’s a process of designing your path for consistency. Dopamine plays a central role—clear cues and short-term achievements keep motivation alive. Motivation needs work; start working, and motivation will follow. Your identity influences your goals—align goals with who you are rather than who you want to become. 

The 'Firsts' theory suggests starting tasks on meaningful dates like Mondays or birthdays to boost confidence. Relying solely on willpower isn’t enough—change your environment to facilitate action. Lastly, the WOOP framework—Wish, Outcome, Obstacles, Plan—helps set realistic and optimistic goals. 

Keep it simple, stay consistent, and be true to yourself to reach your desired self.