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mental models 30 thinking tools that 
separate the average from the exceptional

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improved decision-making logical 
analysis and problem-solving written by

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peter Hollins narrated by Russell 
Newton copyright 2019 by peter Hollins

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production copyright by peter Hollins

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Quality is not an act, it’s a habit - Aristotle.

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What Is Motivation?

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You’ve picked up a book about motivation,  

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but let’s assume for a second that it’s not 
all that obvious what motivation actually is.

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Is motivation an emotion or more like a thought?

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Is it a life philosophy, an 
attitude, or the way you’re born?

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Could it even be a human need, or a 
moral code of conduct for living life?

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Look at the world and all the 
things people push themselves to do.

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Why write a book?

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Why go for a jog this morning (and every morning)?

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Why climb the mountain, travel to 
Turkey, learn Braille, go to therapy,  

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get a degree or take up watercolor painting?

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By reading this book, the idea is to hone in 
on a new way of answering the above questions,  

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especially as they play out in your own life.

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More than that, you’ll be able to 
use your accumulated understanding  

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and insight into how people 
are motivated to act toward  

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great things, and apply your new 
knowledge toward your own goals.

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Motivation is behind everything we do—it touches 
on who we are, what we want, what we believe.

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Few topics get so quickly to the heart 
of the human condition, and allow us  

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to look so deeply into why we do things (or 
don’t do them!), how we generate curiosity,  

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satisfaction, achievement, and power for 
ourselves, how we make meaning for our lives,  

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how we set challenging goals and learn 
the skills needed to achieve them,  

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how we cultivate our creativity, regulate our 
emotional worlds and take all those millions  

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of single steps that make up the long, long 
journey to a life that’s genuinely awesome.

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Motivation is something that’s often associated 
with performance, athletics, sports or perhaps  

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the business environment when people need to be 
roused to work hard toward financial targets.

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But mastery of the mechanics of motivation 
can help us in so many more ways.

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If it involves thinking, feeling, 
or behaving/acting in the world,  

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then a good understanding of underlying 
motivation will add useful insight.

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This book differs from some you might have 
read before - when we study “motivation  

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science” we are trying to marry theoretical 
understanding with concrete, practical action.

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Changes to behavior and habit.

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Changes to attitude.

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Even, in the case of exercise goals, 
changes to your very physical form.

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Anything You Want.

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If the question is how to attain what you 
want, then the answer is probably motivation.

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Let’s put it this way - motivation 
will not make you achieve every grand,  

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glittering goal you can dream up, or catapult 
you into untold fame, glory and achievement.

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But on the other hand, no goal—not a single 
one—was ever achieved without motivation.

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The focus of this book will be 
empirical and action-oriented.

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We call it motivation “science” because it’s 
supported by peer-reviewed research, testable  

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hypotheses and models of human behavior that we 
can critically assess for their real-world value.

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In other words, it’s about doing what works.

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When you hear the word “motivation” 
you may imagine a cheesy speaker  

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on a stage with too-white teeth 
telling you to aim for the stars,  

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or bland images of inspirational quotes and 
people doing fancy yoga poses on Instagram.

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In this book, however, we’ll be 
holding ourselves accountable to  

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a more rigorous intellectual 
framework of understanding.

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We’ll adopt only those ideas and 
theories that are well-supported,  

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logically sound and, most important 
of all, demonstrate real results.

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We’ll also abandon any pet theories that don’t  

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stand up to proper scrutiny—no 
matter how much we like them!

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Why does anyone do anything?

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The answers will be as varied as 
the people we’re talking about.

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We do things because they’re 
intrinsically enjoyable…

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or because we’re paid to…

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or because we feel it satisfies our needs to…

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or because we feel guilty if we don’t…

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or because we believe doing 
so will lead us to our goals.

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Each of these motivations 
is drastically different.

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If we want to boost motivation, we 
have to have a careful understanding  

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of what motivation really 
is, and what’s driving it.

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What Is Motivation?

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Let’s start not with an inspirational 
quote but with some useful definitions to  

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narrow down exactly what we’re talking 
about when we talk about motivation.

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We can say that motivation is the collection of 
psychological forces that allow us to initiate,  

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organize and persist with behaviors that will 
ultimately lead us to the achievement of a goal.

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Every time you act, whether 
it’s socially, emotionally,  

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biologically or otherwise, something caused 
that action—i.e. something motivated you.

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Once an action is instigated and planned out,  

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motivation also helps to keep it 
going, for however long it takes.

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Psychologists have dozens of theories 
to explain why we do what we do.

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Whether they talk about instincts, or drives, 
or urges, and whether the motivation comes  

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from inside you (intrinsic motivation) 
or from outside (extrinsic motivation),  

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it all comes down to the same thing - something 
in us desires a change from the current state.

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In Johnmarshall Reeve’s 
seminal work on motivation,  

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Understanding Motivation and Emotion, 
this desire for change is a source  

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of energy that riles us up to actively 
engage with our surrounding environment.

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It may be taking up exercise, starting 
a meditation discipline or committing  

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to a daily language lesson, but whatever 
it is, it’s filled with the energized,  

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goal-oriented action that solves problems, 
thinks creatively, and gets things done.

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Intrinsic goals come from our needs as 
individuals—goals can address physiological  

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needs (health, physical mastery, 
comfort), but also psychological,  

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social or emotional needs (like self-esteem 
or a sense of meaning and purpose).

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But of course, we don’t exist in a vacuum,  

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and the world we live in also motivates 
and directs our behavior from the outside.

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Most activities, when you think about it, 
are a blend of both intrinsic and extrinsic  

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motivators—we may act because of our deeply held 
values and principles, but these themselves may  

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have been heavily impressed on us by our 
history and our particular environment.

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Human beings only act when that 
action is perceived as meaningful,  

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relevant, correct or beneficial in some way.

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And humans arrive at these assessments 
internally, driven by their own goals,  

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their own needs, and their 
own values and principles.

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Though it’s true that the external threat 
of being fired certainly “motivates” people  

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to work hard at their jobs, the 
decision to actually work hard,  

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the internal justification, 
is still a personal one.

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It follows, then, that motivation 
doesn’t exist where there is no  

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meaning behind the task, no true value, 
no real relevance to the person involved.

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Any manager dealing with an uninspired 
and apathetic workforce knows this—you  

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can’t force motivation any more than 
you can force love or interest or care.

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It has to be genuine.

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And this leads us to another aspect 
of learning about motivation—i.e.,  

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how we can influence and understand people 
around us and the way that they behave.

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It makes sense that in order to inspire or 
encourage someone to act in a certain way,  

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you need to acknowledge and align with their 
own innate, genuine needs, goals and values.

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Influence is not the same as force—it’s more about 
appealing to natural forces already underway.

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You can coerce someone with aggression, but 
you can never make anyone want to do something  

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they don’t want to do—otherwise the entire 
field of advertising would be unnecessary!

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The concept is simple - motivation 
has to come from within.

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By seeing what motivation is, we 
also learn what it isn’t—the use  

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of force or aggression to control 
someone or get them to comply.

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You may have some success 
treating yourself this way,  

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but any changes to behavior will be short-lived 
and you’ll hate the process the whole way.

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A person who is voluntarily and 
willingly acting according to their  

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own interests… isn’t that the same 
as an overall happy, healthy person?

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In other words, what’s the difference 
between motivation and plain old happiness,  

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or inspiration, or some other emotion?

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While these are all excellent areas to explore,  

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this book will focus on only 
a specific set of questions.

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Let’s look at what motivation isn’t.

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“Happiness,” contentment, 
well-being, etc.—the truth  

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is that you could be extremely happy but 
not particularly motivated to do anything.

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Likewise, you’ve probably known 
yourself to be motivated to act  

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without feeling like rainbows 
and puppies at that very moment.

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Though it’s usually the case that many 
positive feelings follow an achievement  

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of a goal, this is best thought of as 
a consequence and not a pre-condition.

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Let’s look at another obvious one—isn’t 
what motivates most people simply money?

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Actually, money is more like an incentive 
than a true motivation (remember,  

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motivation must genuinely address 
inner needs, values and goals).

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It’s true that in today’s world, many activities 
don’t require authentic enthusiasm and deep  

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motivation—to simply be incentivized to do 
boring admin at work, for example, is enough.

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Money is a factor, but it is not the factor.

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Economic necessity cannot replace 
sincere enthusiasm and desire.

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Though it’s a great stepping-stone and can 
certainly boost a temporarily flagging drive,  

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it doesn’t lead to true satisfaction.

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Why?

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Because it’s external and superficial,  

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whereas the satisfaction that comes from 
real motivation is internal and lasting.

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What about “inspiration”?

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How does that differ from motivation?

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Despite first appearances, 
they are not interchangeable.

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Inspiration is fleeting, unpredictable, 
and largely out of our control.

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It just strikes us out of the blue one day, 
and we’re usually clueless about its origins.

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We suddenly feel moved by a touching speech,  

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or energized by some hopeful prospect, 
and we’re so fired up we’re buzzing.

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But this is not the same as motivation.

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Why?

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For the same reason that money isn’t—it’s 
purely external and superficial.

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Inspiration is flimsy.

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Easy come, easy go.

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Motivation, on the other hand, builds slowly, 
day by day, one honored commitment at a time.

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Motivation is conscious, 
deliberate and hard-working.

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It’s the thrilling feeling of reaching down inside  

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yourself and creating something strong 
and valuable—something to be proud of.

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Inspiration, on the other hand, is like a flash 
from the gods, a little flicker of potential.

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Cool while it happens, but nothing substantial.

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Inspiration can certainly instigate a 
deeper motivation, but without patience,  

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focus, hard work and all the rest, 
it’s just feathers on the breeze.

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When you look at a motivated person, they 
seem filled with passion and inspiration.

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But it’s a mistake to assume that this 
emotional state is the cause—really,  

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it’s the effect of their motivation.

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Some managers think of motivation as a “push” 
factor—something that compels people to act,  

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whether it’s punishments, rewards, or 
incentives—whereas inspiration is a  

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“pull” factor—something that encourages you 
to reach further, and go beyond yourself.

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Many successful authors and creatives will 
say that inspiration is basically worthless;  

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all that matters at the end 
of the day is what you do.

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How many words you put on the page.

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How many reps you do in the gym.

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How many times you put one 
foot in front of the other.

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Different theorists have different 
takes on the subtle differences,  

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but there is a place for both the flash 
of excited vision…and the dedication to  

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sit through the steps required 
to bring that vision to life.

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There is a place for firing 
up your heart and soul,  

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and wanting to act toward some grand 
masterplan, but it will not amount to  

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anything unless it’s also paired with 
dogged determination and good habits.

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Head and heart.

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Hope and pragmatism.

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The perils of believing that either one alone is 
enough can be seen in a common example - a person  

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sees a friend losing weight and becoming 
extremely fit, and they feel inspired.

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What a great idea!

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They want to do the same thing!

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With all that passion and energy, they embark on a 
new goal, and set to work devising an action plan.

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Within two months the energy has completely 
fizzled and they’re back at square one.

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Uninspired.

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The problem is obvious - pure 
inspiration is not enough.

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The reverse situation is the boss who 
offers plenty of perks and good pay,  

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but asks his employees to do 100 percent 
meaningless, soul-sucking, and unchallenging work.

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The problem is also obvious 
here - not enough inspiration.

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We’re not teasing apart these 
subtly different definitions  

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just for fun—instead, when we can see 
exactly what we mean by “motivation,”  

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we give ourselves a clear theoretical starting 
point, and lay the groundwork for true insight.

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Inspiration is also what it 
feels like to be motivated,  

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to have a goal, or to imagine achieving it.

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It’s a subjective, experiential state.

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Motivation, on the other hand, has more 
to do with our thoughts, behaviors,  

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beliefs, attitudes and ultimately behaviors.

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It’s what we choose from an 
empowered and conscious state.

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Obviously, there is some overlap.

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Motivation and emotion are strongly connected.

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Emotions are our conscious experiences, 
our reactions to events and situations,  

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our inner state of being.

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But when we remember that achieving our goals 
often has the side effect of positive emotions,  

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emotions themselves can be a 
motivator for future behavior.

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In this way our emotional state and our 
motivation can reciprocally reinforce one another.

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The result of goal achievement, then, is not 
just the intrinsic value of the goal itself,  

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but also the feelings we derive from that 
goal, as well as the positive reinforcement  

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to our confidence and self-esteem 
when we achieve what we say we will.

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Science, History, And Biology.

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Ever since humankind realized we had the 
ability to consciously choose how to act,  

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we’ve wondered about our deeper motivations.

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Philosophical traditions looking into 
the nature of motivation have considered  

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our biological drives and intuitions, the 
emotional and psychological reasons for this  

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00:15:35,560 --> 00:15:40,400
or that behavior, and the environmental 
causes behind an individual’s actions.

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00:15:40,400 --> 00:15:43,560
Some theories attempt to cover all these aspects.

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00:15:43,560 --> 00:15:48,360
The philosopher Aristotle was fond of the 
topic, and one of the first to propose a  

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00:15:48,360 --> 00:15:53,640
formal breakdown of the (he believed 
four) different types of motivation.

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00:15:53,640 --> 00:15:59,000
Many of the ancient philosophers were similarly 
concerned with moral and virtuous action,  

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00:15:59,000 --> 00:16:04,480
the good life and what it meant to live 
properly and to one’s fullest human potential.

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00:16:04,480 --> 00:16:08,880
The idea was to restrain undisciplined, 
wayward impulses of the heart that would  

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00:16:08,880 --> 00:16:15,960
derail you from your chosen, rational goal, and 
seek a balanced, serene middle path through life.

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00:16:15,960 --> 00:16:22,560
Hard work, patience, humility, rational thought 
and resilience were seen as key attributes for  

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00:16:22,560 --> 00:16:29,360
the well-developed human being, and motivation was 
essentially the fuel needed to drive that project.

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00:16:29,360 --> 00:16:34,080
Not all of the Greek philosophers agreed—the 
Hedonists and to some extent the Epicureans  

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00:16:34,080 --> 00:16:40,440
believed that all human beings were motivated 
toward maximizing pleasure and minimizing pain.

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00:16:40,440 --> 00:16:45,960
Here, “pleasure” could also entail 
emotional, spiritual or social rewards.

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00:16:45,960 --> 00:16:50,920
According to this belief, to motivate yourself 
to achieve a goal, all you need do is ensure that  

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00:16:50,920 --> 00:16:55,720
the process of achieving actually feels good, 
in some way—or at least, it feels better than  

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00:16:55,720 --> 00:17:03,000
the alternatives (we’ll see later on that this 
original theory has a sound physiological basis).

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00:17:03,000 --> 00:17:09,360
Later on, many analytical European philosophers 
ran with various threads of the motivation debate,  

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00:17:09,360 --> 00:17:13,960
including the likes of John Locke, 
Thomas Hobbes, and Jeremy Bentham.

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00:17:13,960 --> 00:17:19,080
Their theories can be boiled down to many of the 
same ideas we’ve encountered in this book - people  

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00:17:19,080 --> 00:17:24,800
have multiple reasons behind their actions, but 
it’s uniformly our understanding of this cause  

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00:17:24,800 --> 00:17:31,760
and effect relationship, and the anticipation of 
a desired consequence, that drives our behavior.

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00:17:31,760 --> 00:17:33,760
Queries into motivation have seeped  

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00:17:33,760 --> 00:17:37,600
into far-reaching intellectual 
corners all through history.

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00:17:37,600 --> 00:17:42,720
Freud famously claimed that our motivations 
are hidden from us in our unconscious mind,  

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00:17:42,720 --> 00:17:47,120
and we are all driven by hidden 
sexual and aggressive instincts  

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00:17:47,120 --> 00:17:50,480
that are repressed out of conscious awareness.

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00:17:50,480 --> 00:17:55,920
Freud was responsible for much of the framing 
of human motivation as a “drive”—i.e. more  

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00:17:55,920 --> 00:18:02,240
akin to a biological urge that could be 
dangerous if not channeled correctly.

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00:18:02,240 --> 00:18:06,640
Current psychological research is 
more holistic and a little kinder.

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00:18:06,640 --> 00:18:10,080
Maslow’s Hierarchy of Needs, for 
example, suggested that people  

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00:18:10,080 --> 00:18:15,160
were motivated to act according to needs that 
corresponded to their level of development.

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00:18:15,160 --> 00:18:19,880
Someone with all their material and survival 
needs met will be motivated to attain other,  

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00:18:19,880 --> 00:18:26,560
higher needs, such as those for self-esteem and 
mastery, or love and belonging with other people.

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00:18:26,560 --> 00:18:28,960
The person who is freaking 
out about their next meal,  

251
00:18:28,960 --> 00:18:32,900
however, is naturally going to be 
motivated by very different incentives.

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00:18:32,900 --> 00:18:35,760
Similarly, H. A. Murray claimed that there were  

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00:18:35,760 --> 00:18:39,440
innate personality differences 
in what motivates people.

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00:18:39,440 --> 00:18:42,880
People could be motivated to 
act toward needs of achievement,  

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00:18:42,880 --> 00:18:50,280
affiliation (i.e. love and companionship with 
others), autonomy (independence), dominance (the  

256
00:18:50,280 --> 00:18:57,280
ability to control self and others), order or 
understanding (including curiosity and reason).

257
00:18:57,280 --> 00:18:59,880
Other continental philosophers have suggested  

258
00:18:59,880 --> 00:19:03,760
a more existential slant to 
understanding human behavior.

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00:19:03,760 --> 00:19:09,640
Humans act, many theorists believed, because they 
seek to create meaning, to live purpose-driven  

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00:19:09,640 --> 00:19:15,440
lives, or to feel and express a sense of 
control over themselves and the world.

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00:19:15,440 --> 00:19:20,480
In many ways, Darwin’s theory of evolution 
is a complete and comprehensive study  

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00:19:20,480 --> 00:19:26,960
of not just human motivation, but the 
motivation driving all life on earth.

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00:19:26,960 --> 00:19:30,280
We don’t have the time or space to 
consider the complete history of  

264
00:19:30,280 --> 00:19:33,560
motivation theories in this book, 
but hopefully you can agree that  

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00:19:33,560 --> 00:19:37,880
the topic is a lot more complex 
than it appears on the surface.

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00:19:37,880 --> 00:19:42,640
You may be wondering why philosophers and 
psychologists (and yes, unfortunately,  

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00:19:42,640 --> 00:19:48,160
marketers and politicians) have been so 
obsessed with this aspect of human nature.

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00:19:48,160 --> 00:19:51,760
You may be wondering why you should care about it.

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00:19:51,760 --> 00:19:55,280
The answer goes beyond “you need 
motivation to achieve your goals.”

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00:19:55,280 --> 00:19:58,720
Think of it this way - you 
only have finite resources  

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00:19:58,720 --> 00:20:02,840
in this life—limited time, energy, money.

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00:20:02,840 --> 00:20:07,760
If you are motivated, you use what 
resources you have in the best way possible.

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00:20:07,760 --> 00:20:10,840
With a laser-like focus on 
your goal and a practical,  

274
00:20:10,840 --> 00:20:15,760
organized way to achieve it, you 
naturally become more efficient.

275
00:20:15,760 --> 00:20:21,280
Why fritter away the time and energy you have in 
life to serve other people’s agendas or goals?

276
00:20:21,280 --> 00:20:27,360
Why waste the one precious life you 
have on distraction or avoidance?

277
00:20:27,360 --> 00:20:32,040
Knowing exactly how to reach your 
goals is actually two rewards in one -

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00:20:32,040 --> 00:20:36,280
a. The reward of achieving the end goal in itself.

279
00:20:36,280 --> 00:20:41,000
b. The reward of knowing you can 
do it, and all the confidence,  

280
00:20:41,000 --> 00:20:44,880
pride and satisfaction that 
comes with this achievement.

281
00:20:44,880 --> 00:20:48,520
People who know how to work with 
motivation are more productive,  

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00:20:48,520 --> 00:20:51,920
more resilient and more solution-oriented.

283
00:20:51,920 --> 00:20:56,000
Have you ever seen someone accomplishing 
impressive feats and wondered, Wow,  

284
00:20:56,000 --> 00:20:58,000
how the hell do they do that?

285
00:20:58,000 --> 00:20:59,840
Well, it’s not a superpower.

286
00:20:59,840 --> 00:21:04,800
These super-achievers have simply tapped 
into their own personal source of motivation.

287
00:21:04,800 --> 00:21:10,920
You have your own source too—and plugging 
into it is what this book is all about.

288
00:21:10,920 --> 00:21:15,160
Once you’re on a path of motivated, 
self-disciplined living, you may even  

289
00:21:15,160 --> 00:21:18,720
start to realize that it’s not all 
that much about the goals anyway.

290
00:21:18,720 --> 00:21:23,720
When your entire body, heart and mind 
are enthusiastically tuned toward the  

291
00:21:23,720 --> 00:21:29,520
fulfilment of one inspiring goal, it’s 
as though you’re fired up and come alive.

292
00:21:29,520 --> 00:21:33,840
These are the people who bounce out of 
bed in the morning, busting with energy.

293
00:21:33,840 --> 00:21:37,000
When you’re motivated, things just flow.

294
00:21:37,000 --> 00:21:40,840
You may get tired, sure, but somehow 
it doesn’t seem to bring you down.

295
00:21:40,840 --> 00:21:43,880
With a strong sense of autonomy and purpose,  

296
00:21:43,880 --> 00:21:48,040
you start living a life that is 
richer, fuller and more passionate.

297
00:21:48,040 --> 00:21:53,360
You care about something—and 
that’s energizing in itself!

298
00:21:53,360 --> 00:21:58,640
When you understand how good it feels to 
claim your innate right to self-determination,  

299
00:21:58,640 --> 00:22:03,200
you’ll feel happier and more content—not 
because you anticipate a positive reward  

300
00:22:03,200 --> 00:22:08,000
for your behavior, but because the 
path itself has become enjoyable.

301
00:22:08,000 --> 00:22:13,840
You enjoy the process of improvement 
itself, relishing your own growth.

302
00:22:13,840 --> 00:22:16,440
What could be more inspiring 
than watching yourself achieve  

303
00:22:16,440 --> 00:22:19,360
the little goals you set for yourself every day?

304
00:22:19,360 --> 00:22:22,200
What a wonderful antidote to depression and  

305
00:22:22,200 --> 00:22:27,440
anxiety—to really know and internalize 
the fact that change is always possible,  

306
00:22:27,440 --> 00:22:32,840
and that today can be better than 
yesterday, even if only incrementally.

307
00:22:32,840 --> 00:22:38,280
This positive attitude will spill over into 
everything you do, far beyond your chosen goal.

308
00:22:38,280 --> 00:22:43,560
A good attitude is infectious, 
and attracts great people to you.

309
00:22:43,560 --> 00:22:48,680
Being positive, motivated and internally 
driven, you encourage and inspire others,  

310
00:22:48,680 --> 00:22:54,760
inviting people to respond to you 
with the same enthusiasm and zeal.

311
00:22:54,760 --> 00:22:59,440
As you develop a more solid work ethic, 
your self-confidence will deepen,  

312
00:22:59,440 --> 00:23:04,720
and you’ll learn what it means to make 
a commitment, to others and to yourself.

313
00:23:04,720 --> 00:23:09,440
You’ll take good care of time and resources, and 
become more organized—and you may discover that  

314
00:23:09,440 --> 00:23:15,200
those around you are inspired by your attitude 
and more willing to help you on your path.

315
00:23:15,200 --> 00:23:17,320
Why does motivation matter?

316
00:23:17,320 --> 00:23:22,520
Because your life matters—your dreams, 
your potential and your desires matter.

317
00:23:22,520 --> 00:23:28,120
And the best way to achieve them is with an 
empowered, focused approach that takes action.

318
00:23:28,120 --> 00:23:30,880
This is not just fanciful theory.

319
00:23:30,880 --> 00:23:34,480
Successful people the world 
over, in every walk of life,  

320
00:23:34,480 --> 00:23:39,040
have found it’s motivation 
and hard work that pays off.

321
00:23:39,040 --> 00:23:44,760
There is a famous anecdote about the golfer Gary 
Player, who was practicing when someone commented,  

322
00:23:44,760 --> 00:23:50,680
“I’d give anything to hit like that,” and 
Gary replied instantly, “No, you wouldn’t."

323
00:23:50,680 --> 00:23:56,000
He then went on to explain what he had 
given already—the endless hours of blood,  

324
00:23:56,000 --> 00:24:00,360
sweat and tears, the millions of 
practice strokes, early mornings,  

325
00:24:00,360 --> 00:24:05,840
bloody bandaged hands... Our culture 
is obsessed with the genius or the  

326
00:24:05,840 --> 00:24:11,120
overnight success, the person who hits the 
jackpot easily and without breaking a sweat.

327
00:24:11,120 --> 00:24:16,560
But what Gary Player was saying was clear 
- he wasn’t born Gary Player either.

328
00:24:16,560 --> 00:24:18,680
He had to work for it.

329
00:24:18,680 --> 00:24:23,120
Leonardo da Vinci devoted the bulk 
of every day of his life to painting,  

330
00:24:23,120 --> 00:24:27,240
and only had his big break at forty-six years old.

331
00:24:27,240 --> 00:24:31,000
He painted the whole way, day in, day out.

332
00:24:31,000 --> 00:24:35,800
Famous authors like Toni Morrison squeezed 
in their writing alongside full-time jobs.

333
00:24:35,800 --> 00:24:39,120
J. K. Rowling wrote in the 
evenings and before sunrise.

334
00:24:39,120 --> 00:24:43,680
James Joyce is estimated to have 
spent approximately eight hours a day,  

335
00:24:43,680 --> 00:24:47,280
seven days a week writing Ulysses.

336
00:24:47,280 --> 00:24:52,280
Elon Musk doesn’t cite any fancy early 
training in either business or rocket science.

337
00:24:52,280 --> 00:24:56,960
He claims he just “started reading 
books” and followed his own motivation.

338
00:24:56,960 --> 00:25:02,120
When footballer Tom Brady told his family he would 
be a household name one day, they laughed at him.

339
00:25:02,120 --> 00:25:03,560
He carried on anyway.

340
00:25:03,560 --> 00:25:10,120
He says, "What are you willing to do and what are 
you willing to give up to be the best you can be?

341
00:25:10,120 --> 00:25:14,640
You only have so much energy and 
the clock ticks on all of us."

342
00:25:14,640 --> 00:25:18,640
He wanted to be a footballer, 
and he gave his life to that end.

343
00:25:18,640 --> 00:25:23,600
Pure, complete motivation and dedication.

344
00:25:23,600 --> 00:25:29,040
With motivation, you take a hold of your 
life and shape it according to your will,  

345
00:25:29,040 --> 00:25:30,960
your purpose, your passion.

346
00:25:30,960 --> 00:25:35,120
You dig deep into the things that 
really, truly matter to you and  

347
00:25:35,120 --> 00:25:38,880
take that fire out into the world to 
build something bigger than yourself.

348
00:25:38,880 --> 00:25:44,160
And you do it in tiny, incremental 
steps, every single day.

349
00:25:44,160 --> 00:25:45,880
This book is intended to help you figure out  

350
00:25:45,880 --> 00:25:50,040
exactly how to become more 
motivated in your own life.

351
00:25:50,040 --> 00:25:53,000
We’ll be looking at practical, 
effective techniques to make  

352
00:25:53,000 --> 00:25:58,240
sure you’re acting strategically toward your 
goals, squeezing the most out of your effort.

353
00:25:58,960 --> 00:26:04,720
If you’re already feeling motivated, this book 
will help you boost your enthusiasm to new levels.

354
00:26:04,720 --> 00:26:09,280
But if you’re struggling to find your own 
inner power and purpose, this book can  

355
00:26:09,280 --> 00:26:15,880
help you tackle low motivation and have you 
feeling inspired to put in the work, today.

356
00:26:15,880 --> 00:26:21,080
At the end of every chapter, we’ll condense down 
the key points to reinforce what we’ve covered.

357
00:26:21,080 --> 00:26:26,440
By the time you finish reading the last page, the 
hope is that you’ll feel spurred to take real,  

358
00:26:26,440 --> 00:26:33,840
meaningful action in your own life—not just 
for today, but for the rest of your life.

359
00:26:33,840 --> 00:26:35,840
Summary -

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00:26:35,840 --> 00:26:42,000
•Motivation is the collection of psychological 
forces that allow us to initiate, organize and  

361
00:26:42,000 --> 00:26:46,520
persist with behaviors that will ultimately 
lead us to the achievement of a goal.

362
00:26:46,520 --> 00:26:49,760
There are several ways to 
conceptualize what motivates us,  

363
00:26:49,760 --> 00:26:55,240
but these can broadly be characterized 
into intrinsic and extrinsic motivators.

364
00:26:55,240 --> 00:27:00,040
Intrinsic motivators derive from our 
own desires and needs, as we feel an  

365
00:27:00,040 --> 00:27:07,120
inner desire to accomplish certain goals, while 
extrinsic motivators come from external sources.

366
00:27:07,120 --> 00:27:11,520
•Motivation is distinct from related 
concepts like happiness and inspiration.

367
00:27:11,520 --> 00:27:15,640
One can be happy but not 
motivated, and vice versa.

368
00:27:15,640 --> 00:27:20,480
The impulse that makes you do something 
isn’t the same as the feeling of euphoria.

369
00:27:20,480 --> 00:27:25,000
Similarly, inspiration itself can be 
a motivator, but while inspiration is  

370
00:27:25,000 --> 00:27:31,240
short-lived and unpredictable, motivation needs 
to be cultivated through discipline and action.

371
00:27:31,240 --> 00:27:36,840
Inspiration can also be a result of 
motivation instead of the other way round.

372
00:27:36,840 --> 00:27:41,480
•Throughout history, different people have 
espoused different reasons and goals behind  

373
00:27:41,480 --> 00:27:46,960
our motivations, and these have all culminated 
in the modern understanding of the concept.

374
00:27:46,960 --> 00:27:51,440
Aristotle was the first to recognize 
that motivation results from internal  

375
00:27:51,440 --> 00:27:55,920
cognitive processes, while those like 
Locke and Hobbes recognized our desire  

376
00:27:55,920 --> 00:27:59,080
for a particular consequence as what motivates us.

377
00:27:59,080 --> 00:28:02,760
Freud ventured into the subconscious 
territory of our brain to postulate  

378
00:28:02,760 --> 00:28:06,400
that hidden sexual desires 
are behind our motivations.

379
00:28:06,400 --> 00:28:14,320
Today, frameworks like Maslow’s Hierarchy of 
Needs dominate our understanding of motivation.

380
00:28:14,320 --> 00:28:16,920
•Though motivation is a complicated concept,  

381
00:28:16,920 --> 00:28:21,800
the reason it’s so important is that we have 
finite resources for achieving our goals.

382
00:28:21,800 --> 00:28:27,200
By harnessing our power for motivation, 
we can be more resilient, more productive,  

383
00:28:27,200 --> 00:28:33,480
and more goal-oriented in an effort to get what 
we want and incorporate the habits we desire.

384
00:28:33,480 --> 00:28:37,840
No goal has ever been achieved without 
motivation, and if you have large,  

385
00:28:37,840 --> 00:28:44,596
long-term goals, motivating yourself 
is the only way to pull them off.

386
00:28:44,596 --> 00:28:44,640
Chapter 2 - The Science Of Motivated Action.

387
00:28:44,640 --> 00:28:50,440
Self-knowledge is the great power by 
which we comprehend and control our lives.

388
00:28:50,440 --> 00:28:53,040
•Vernon Howard

389
00:28:53,040 --> 00:28:57,520
Let’s begin by getting a firmer grasp 
of the theory behind motivation.

390
00:28:57,520 --> 00:28:59,760
We’ve briefly considered the older philosophical  

391
00:28:59,760 --> 00:29:02,960
models that first tried to 
conceptualize motivation,  

392
00:29:02,960 --> 00:29:09,440
but from here on, we’ll mostly work within a 
more contemporary, psychological perspective.

393
00:29:09,440 --> 00:29:13,200
There are three main psychological 
theories explaining motivation.

394
00:29:13,200 --> 00:29:15,800
If you’ve ever read anything on motivation before,  

395
00:29:15,800 --> 00:29:19,160
it’s likely that it touched 
on at least one of them.

396
00:29:19,160 --> 00:29:21,840
A psychologist would agree with 
the definition we started this  

397
00:29:21,840 --> 00:29:28,200
book with—motivation is the collection of 
psychological forces that allow us to initiate,  

398
00:29:28,200 --> 00:29:34,960
organize and persist with behaviors that will 
ultimately lead us to the achievement of a goal.

399
00:29:34,960 --> 00:29:37,880
Because there are different 
types of need (for example,  

400
00:29:37,880 --> 00:29:43,680
psychological or physiological), some theories 
focus more heavily on one than the other.

401
00:29:43,680 --> 00:29:49,640
Humans are messy, though (or should we say 
“complex”?), and our behavior is likely caused  

402
00:29:49,640 --> 00:29:56,160
by many different driving forces, both intrinsic 
and extrinsic, that address a range of needs.

403
00:29:56,160 --> 00:30:02,320
Therefore the three theories we’ll look at 
shortly are not competing, but complementary.

404
00:30:02,320 --> 00:30:04,320
How do we put it all together?

405
00:30:04,320 --> 00:30:09,640
Our needs, the surrounding environment, 
thoughts, emotions, desires and behavior…?

406
00:30:09,640 --> 00:30:12,800
This is where we need a simple model.

407
00:30:12,800 --> 00:30:14,720
Let’s consider an example.

408
00:30:14,720 --> 00:30:19,520
Your friend invites you to a yoga class 
and while there, you really enjoy yourself.

409
00:30:19,520 --> 00:30:22,880
The class has an effect on 
you—your stress levels drop,  

410
00:30:22,880 --> 00:30:27,960
your body fills with endorphins and you 
feel socially connected to your friend.

411
00:30:28,480 --> 00:30:32,760
Since you have a need to feel good 
and socialize positively with others,  

412
00:30:32,760 --> 00:30:36,000
your perception of the various 
benefits comes together to create  

413
00:30:36,000 --> 00:30:41,240
a desire to want to act to sustain 
this feeling, or get more of it.

414
00:30:41,240 --> 00:30:45,560
This alters your behavior, and 
you sign up for more classes.

415
00:30:45,560 --> 00:30:49,760
This example sums up the 
general motivation process.

416
00:30:49,760 --> 00:30:52,600
Antecedent (pre-existing) conditions in our  

417
00:30:52,600 --> 00:30:56,680
environment can have effects on 
our emotions, thoughts and needs.

418
00:30:56,680 --> 00:31:01,360
We interpret these and build 
an urge for more (or for less,  

419
00:31:01,360 --> 00:31:04,040
if we want to avoid a painful condition).

420
00:31:04,040 --> 00:31:08,200
We are then energized and 
directed to act toward our goal.

421
00:31:08,200 --> 00:31:11,920
It’s simple - environmental 
stimuli can shape our motives,  

422
00:31:11,920 --> 00:31:16,240
which express themselves in goal-directed action.

423
00:31:16,240 --> 00:31:17,640
When it comes down to it,  

424
00:31:17,640 --> 00:31:23,200
there’s a big difference between can and 
will—and that difference is motivation.

425
00:31:23,200 --> 00:31:27,200
You can have all the right conditions 
set and all the competencies needed,  

426
00:31:27,200 --> 00:31:31,040
but you won’t achieve anything 
unless you are motivated to do so.

427
00:31:31,040 --> 00:31:36,200
Without that crucial middle step—the one 
where you generate the urge to move toward  

428
00:31:36,200 --> 00:31:41,160
or away from something—you 
remain stuck in inaction.

429
00:31:41,160 --> 00:31:45,160
We can either be pulled by the promise 
of the future or pushed by the past,  

430
00:31:45,160 --> 00:31:48,600
but one way or another, effort is required.

431
00:31:48,600 --> 00:31:54,920
Crucially, we all experience motives, but 
not all of us set goals (or achieve them).

432
00:31:54,920 --> 00:32:00,120
If you haven’t eaten in a while your hunger 
is certainly a strong physiological motive,  

433
00:32:00,120 --> 00:32:05,600
but it isn’t fulfilled until you make 
a concrete plan about how to act—i.e.,  

434
00:32:05,600 --> 00:32:09,520
you have a goal (get your 
hands on a sandwich urgently).

435
00:32:09,520 --> 00:32:14,400
Motivation is what allows us to cross 
the divide between could and did,  

436
00:32:14,400 --> 00:32:17,920
between potential and actual.

437
00:32:17,920 --> 00:32:24,400
Generally, the motives, urges and desires 
that serve to sustain life (food, water,  

438
00:32:24,400 --> 00:32:27,840
shelter and yes, sex) are push motivators.

439
00:32:28,600 --> 00:32:31,880
We drink water to avoid dying of dehydration,  

440
00:32:31,880 --> 00:32:36,800
pay our taxes to avoid going to jail, 
or wear a sweater to avoid getting cold.

441
00:32:36,800 --> 00:32:39,040
Those things in life that would be nice to have  

442
00:32:39,040 --> 00:32:42,960
but aren’t strictly necessary 
are often pull motivators.

443
00:32:42,960 --> 00:32:48,440
We delay gratification, devote ourselves to 
a discipline and work ultra-hard for these  

444
00:32:48,440 --> 00:32:55,160
more abstract rewards of pride, achievement, 
satisfaction, and even the less noble but no  

445
00:32:55,160 --> 00:33:01,320
less motivating force of simply wanting 
to boast or be better than someone else!

446
00:33:01,320 --> 00:33:06,080
What about a person who decides to embark 
on training to become a doctor, for example?

447
00:33:06,080 --> 00:33:08,080
What’s motivating them?

448
00:33:08,080 --> 00:33:13,160
It could be push factors to sate 
more physiological needs (doctors  

449
00:33:13,160 --> 00:33:18,360
earn boatloads of money and always have 
job security) as well as pull factors  

450
00:33:18,360 --> 00:33:22,120
(such as wanting to impress others, 
to personally overcome the challenge,  

451
00:33:22,120 --> 00:33:27,800
to serve the community, or simply get 
nagging family members off your back).

452
00:33:27,800 --> 00:33:32,440
Such a person could be driven by a whole 
cocktail of motives (feelings and thoughts  

453
00:33:32,440 --> 00:33:37,680
about what being a doctor means) as 
well as incentives (the hefty salary,  

454
00:33:37,680 --> 00:33:44,920
respect and admiration from others) and even the 
desire to avoid unpleasant outcomes (such as, uh,  

455
00:33:44,920 --> 00:33:49,360
disappointing a mother who 
wants you to be a doctor).

456
00:33:49,360 --> 00:33:52,320
We can understand our final resulting actions as  

457
00:33:52,320 --> 00:33:57,920
the outcome of a mix of interacting 
causes—internal and external, push  

458
00:33:57,920 --> 00:34:04,120
and pull, positive and negative, physical, 
social, psychological or even spiritual.

459
00:34:04,120 --> 00:34:09,600
The way we act is the sum of these influences.

460
00:34:09,600 --> 00:34:12,440
Three Primary Theories.

461
00:34:12,440 --> 00:34:14,640
Let’s dive into the theories.

462
00:34:14,640 --> 00:34:18,320
Though some ideas on motivation 
seem complicated on the surface,  

463
00:34:18,320 --> 00:34:22,680
most of them boil down to 
one of the following themes -

464
00:34:22,680 --> 00:34:24,680
Instinct Theory.

465
00:34:24,680 --> 00:34:29,160
“I act because I have an 
inbuilt, fixed impulse to do so.

466
00:34:29,160 --> 00:34:34,680
These behaviors evolved because they help me to 
satisfy my basic needs and survive in the world.”

467
00:34:34,680 --> 00:34:35,880
Examples -

468
00:34:35,880 --> 00:34:40,280
Someone acts in self-defense to protect 
themselves from a dangerous intruder.

469
00:34:40,280 --> 00:34:43,480
A bird migrates to a warmer climate.

470
00:34:43,480 --> 00:34:48,240
Instinct Theory. was at its heyday in 
the 1920s but is now largely relegated  

471
00:34:48,240 --> 00:34:54,400
to evolutionary and genetic research 
rather than complex human behavior.

472
00:34:54,400 --> 00:34:56,960
Drives And Needs Theory.

473
00:34:56,960 --> 00:35:00,040
“I act in order to meet my various needs.”

474
00:35:00,040 --> 00:35:05,800
Example - Someone chooses a big meal at 
a restaurant after not eating all day.

475
00:35:05,800 --> 00:35:07,920
It’s also been hypothesized that people act  

476
00:35:07,920 --> 00:35:11,520
to reduce the inner tension 
created from an unmet drive.

477
00:35:11,520 --> 00:35:16,840
These don’t necessarily have to be drives for 
survival—for example, a person may have a strong  

478
00:35:16,840 --> 00:35:22,640
drive to eat a big meal even though they’ve 
scoffed three big meals already that day!

479
00:35:22,640 --> 00:35:27,640
The biological motivation is there, 
yet it’s uncoupled from survival.

480
00:35:29,000 --> 00:35:31,240
Arousal Theory.

481
00:35:31,240 --> 00:35:36,560
“I act to maintain an optimal state 
of arousal for me, personally.”

482
00:35:36,560 --> 00:35:37,440
Examples -

483
00:35:37,440 --> 00:35:42,400
Someone goes to a theme park with friends to 
alleviate boredom and do something exciting.

484
00:35:42,400 --> 00:35:46,080
Another person comes home from a 
hectic day at work and immediately  

485
00:35:46,080 --> 00:35:50,440
has a hot bath and a glass of wine to wind down.

486
00:35:50,440 --> 00:35:56,000
Most of the reasons why we do things can be 
explained using one or all of these theories.

487
00:35:56,000 --> 00:35:56,960
Why work?

488
00:35:56,960 --> 00:35:57,640
To earn money.

489
00:35:58,400 --> 00:36:01,440
Money helps with survival (instinct theory)  

490
00:36:01,440 --> 00:36:05,880
but also satisfies other needs 
(such as self-esteem and pride).

491
00:36:05,880 --> 00:36:08,560
We might work to avoid the pain of unemployment,  

492
00:36:08,560 --> 00:36:14,280
while also working to enjoy the pleasure of 
being appreciated, praised and recognized.

493
00:36:14,280 --> 00:36:16,080
We could have chosen our line of employment  

494
00:36:16,080 --> 00:36:20,240
because it suits our energy levels 
and temperament well (arousal theory).

495
00:36:20,240 --> 00:36:26,440
We could stay in our jobs because we strive to be 
excellent, accomplished (or even more altruistic)  

496
00:36:26,440 --> 00:36:33,080
people—but we also put up with the daily 
drudgery that comes with that job out of guilt.

497
00:36:33,080 --> 00:36:37,080
Whether we desire power, fame, 
financial reward, personal passion,  

498
00:36:37,080 --> 00:36:42,480
philanthropy or personal development, our 
deeper motivations for any behavior are  

499
00:36:42,480 --> 00:36:47,280
likely to be explained very basically 
by one or more of the above theories.

500
00:36:47,280 --> 00:36:50,400
Let’s take a closer look.

501
00:36:50,400 --> 00:36:52,720
Instinct Theory.

502
00:36:52,720 --> 00:36:57,720
As we saw above, instinct theory 
suggests that, as biological organisms,  

503
00:36:57,720 --> 00:37:03,240
humans have innate drives to behave in ways 
that increase their chances of survival.

504
00:37:03,240 --> 00:37:08,400
Think about the instinct of, say, running 
in terror from something seriously scary.

505
00:37:08,400 --> 00:37:12,960
This is something that you do spontaneously 
and automatically, without being taught,  

506
00:37:12,960 --> 00:37:19,160
and it can certainly be thought of as 
goal-oriented (the goal - don’t die!).

507
00:37:19,160 --> 00:37:21,880
Furthermore, instincts are broad patterns of  

508
00:37:21,880 --> 00:37:27,200
behavior - every animal in a species 
shows the same instinctual patterns.

509
00:37:27,200 --> 00:37:29,560
All dogs shake when wet.

510
00:37:29,560 --> 00:37:35,520
All babies show a suckling instinct and all 
mothers show an urge to care for their offspring,  

511
00:37:35,520 --> 00:37:40,840
regardless of their historical period or culture 
(or how impossible their child is being…).

512
00:37:40,840 --> 00:37:46,280
In other words, your desire for food, water, 
sex, or safety is not much different from  

513
00:37:46,280 --> 00:37:51,880
another animal’s desire to lay its eggs on 
the beach or migrate south when it gets cold.

514
00:37:51,880 --> 00:37:57,720
Even the tiniest human infants show instincts 
to move toward the breast to suckle, or grasp  

515
00:37:57,720 --> 00:38:01,240
tightly onto an offered finger.

516
00:38:01,240 --> 00:38:05,280
William McDougall was the original instinct 
theorist when it came to motivation,  

517
00:38:05,280 --> 00:38:12,040
and claimed that three things made up an 
instinct - perception, behavior and emotion.

518
00:38:12,040 --> 00:38:15,800
Other prominent theorists wrote about 
the power of instincts to drive behavior,  

519
00:38:15,800 --> 00:38:20,120
including Freud, who theorized that 
there were only two main ones - the  

520
00:38:20,120 --> 00:38:23,400
life instinct (everything 
life-affirming such as sex,  

521
00:38:23,400 --> 00:38:30,160
food and social behavior) and the death instinct 
(aggression and the impulse to self-destruct).

522
00:38:30,160 --> 00:38:34,320
The psychologist William James 
identified several instinctual emotions,  

523
00:38:34,320 --> 00:38:38,920
which themselves occur universally in 
humans without learning, and are there for  

524
00:38:38,920 --> 00:38:46,800
our survival (think of instincts to hygiene, 
anger at a violation, shame or even love).

525
00:38:46,800 --> 00:38:51,000
From this viewpoint, instincts 
are biological imperatives.

526
00:38:51,000 --> 00:38:53,960
They serve a real, practical purpose.

527
00:38:53,960 --> 00:38:57,240
Organisms act simply because 
their instincts tell them to.

528
00:38:57,240 --> 00:38:58,760
It’s in their genes.

529
00:38:58,760 --> 00:39:03,440
Though the idea makes some sense, you can 
probably see why these theories largely fell  

530
00:39:03,440 --> 00:39:09,360
out of favor some decades ago - they don’t 
explain all human behavior—not even close.

531
00:39:09,360 --> 00:39:14,360
Instincts are hard to measure or observe, 
and even if we identify an instinct,  

532
00:39:14,360 --> 00:39:18,920
there are still times when the 
instinct actually isn’t displayed.

533
00:39:18,920 --> 00:39:21,440
On the flipside, this theory doesn’t explain how  

534
00:39:21,440 --> 00:39:24,920
we manage to do things that 
go against our instincts.

535
00:39:24,920 --> 00:39:27,680
These include activities that are tedious, boring,  

536
00:39:27,680 --> 00:39:33,520
dangerous and generally tasks that 
we avoid but recognize the need for.

537
00:39:33,520 --> 00:39:36,440
This could be studying extensively before a test,  

538
00:39:36,440 --> 00:39:40,520
completing difficult tasks 
that seem intimidating, etc.

539
00:39:40,520 --> 00:39:43,200
It’s hard to believe that 
any natural instinct could be  

540
00:39:43,200 --> 00:39:46,160
behind our motivation to do any of these things.

541
00:39:46,160 --> 00:39:50,600
Moreover, even if we could attribute 
some instinct for every behavior,  

542
00:39:50,600 --> 00:39:56,080
this doesn’t tell us anything about 
why or how these instincts motivate us.

543
00:39:56,080 --> 00:40:00,400
As such, this theory leaves no 
way for us to motivate ourselves.

544
00:40:00,400 --> 00:40:03,200
We’re stuck waiting for our natural instincts to  

545
00:40:03,200 --> 00:40:08,680
motivate us through processes that 
we have no deeper understanding of.

546
00:40:08,680 --> 00:40:13,040
The modern, more humanistic approach to 
motivation is that although biological  

547
00:40:13,040 --> 00:40:18,120
instincts play a role, more complex 
and sophisticated behaviors also come  

548
00:40:18,120 --> 00:40:23,560
down to our conscious human response to 
events, and our individual differences.

549
00:40:23,560 --> 00:40:28,120
While this model may help us understand more 
“basic” behaviors, it’s less useful to explain  

550
00:40:28,120 --> 00:40:36,080
why someone would, for example, seek out dangerous 
situations, develop anorexia or adopt a child.

551
00:40:36,080 --> 00:40:42,280
By the definitions given above, so much 
of human behavior simply isn’t universal.

552
00:40:42,280 --> 00:40:44,640
Some mothers kill their children.

553
00:40:44,640 --> 00:40:47,080
Some people commit suicide.

554
00:40:47,080 --> 00:40:53,040
If you try to list right now the behaviors that 
all human beings worldwide engage in automatically  

555
00:40:53,040 --> 00:40:59,560
almost all of the time, you’d be left with a 
very small percentage of total human behavior.

556
00:40:59,560 --> 00:41:02,320
Nevertheless, instinct theory is not useless.

557
00:41:02,320 --> 00:41:06,720
Some theorists claim that in humans, 
the instinctual impulse is universal,  

558
00:41:06,720 --> 00:41:12,720
but its expression can be changed according 
to environmental forces such as culture.

559
00:41:12,720 --> 00:41:17,200
The world modern human beings 
live in is a far less physical,  

560
00:41:17,200 --> 00:41:22,680
animalistic reality—though humans might have 
started out as primarily instinctual beings,  

561
00:41:22,680 --> 00:41:30,360
most would agree that we’ve evolved 
significantly more convoluted motivations since.

562
00:41:30,360 --> 00:41:33,600
Drives And Needs Theory.

563
00:41:33,600 --> 00:41:37,400
As our understanding of what 
human beings really want expanded,  

564
00:41:37,400 --> 00:41:40,480
so did our theories to explain their motivation.

565
00:41:40,480 --> 00:41:47,200
If it’s not just instincts, then what else 
exactly is compelling people to act as they do?

566
00:41:47,200 --> 00:41:53,040
Ask a mother why she had a child and she 
probably won’t say, “My biology compelled me."

567
00:41:53,040 --> 00:41:58,920
More likely is that she will talk about love, of 
the journey of motherhood, of her psychological,  

568
00:41:58,920 --> 00:42:06,360
familial, cultural and even financial, political 
and spiritual reasons behind her decision.

569
00:42:06,360 --> 00:42:10,960
The idea of a psychological need 
expands the human repertoire to more  

570
00:42:10,960 --> 00:42:15,000
than just running from saber-toothed 
creatures and prowling for a mate.

571
00:42:15,000 --> 00:42:20,880
While you would certainly die without food, water 
or shelter, isn’t it also true that you need love,  

572
00:42:20,880 --> 00:42:27,120
purpose, creative expression, meaningful work and 
so on to be happy and healthy as a human being?

573
00:42:28,000 --> 00:42:34,600
Psychological needs are many and multilayered, 
and can vary somewhat between individuals.

574
00:42:34,600 --> 00:42:39,440
Human beings need to feel achievement at 
something in life, to feel autonomous and  

575
00:42:39,440 --> 00:42:44,720
independent to make their own unique decisions, 
to have somewhere they belong socially,  

576
00:42:44,720 --> 00:42:49,000
to have a sense of order and control over 
themselves and the environment around them,  

577
00:42:49,000 --> 00:42:54,680
and to be able to ask questions so they can 
learn and understand the world they live in.

578
00:42:54,680 --> 00:42:57,960
Some of the current trends have 
pushed these psychological needs  

579
00:42:57,960 --> 00:43:01,440
further—don’t human beings also have higher needs?

580
00:43:01,440 --> 00:43:06,560
The so-called existential needs speak 
to our yearning for purpose and meaning,  

581
00:43:06,560 --> 00:43:08,880
for a rich, self-determined life,  

582
00:43:08,880 --> 00:43:14,840
and a satisfactory answer to the question 
of who we are and what we’re doing here.

583
00:43:14,840 --> 00:43:19,840
Maslow’s famous Hierarchy of Needs theory 
seems to explain how humans are indeed  

584
00:43:19,840 --> 00:43:26,000
motivated to fulfill all of these needs—including 
physical, psychological and emotional/spiritual.

585
00:43:27,520 --> 00:43:33,280
His idea, though, was that not all needs 
were the same; i.e., there is a hierarchy.

586
00:43:33,280 --> 00:43:37,480
Maslow’s theory can be envisioned as 
a pyramid with the most urgent and  

587
00:43:37,480 --> 00:43:43,800
necessary needs forming the base, and the less 
urgent, more abstract needs resting on top.

588
00:43:43,800 --> 00:43:49,080
Our most primal, basic motivations are 
(necessarily) geared toward satisfying  

589
00:43:49,080 --> 00:43:52,560
those needs that form the basis of our survival.

590
00:43:52,560 --> 00:43:57,160
These important needs come before any 
others—simply because nothing else can be  

591
00:43:57,160 --> 00:44:03,640
considered if you’re starving, freezing to death, 
or under threat of immediate attack, for example.

592
00:44:03,640 --> 00:44:07,560
This means that the higher 
needs—i.e. for love and belonging,  

593
00:44:07,560 --> 00:44:11,800
self-esteem and recognition, and 
finally full self-actualization,  

594
00:44:11,800 --> 00:44:19,400
in that order—are not met until the 
supporting needs are sufficiently satisfied.

595
00:44:19,400 --> 00:44:27,040
Physiological needs - food, water, warmth, 
sleep, sex, shelter from the elements

596
00:44:27,600 --> 00:44:35,280
Safety needs - enough money, physical and 
personal safety, good health and well-being

597
00:44:35,280 --> 00:44:41,880
Social needs - feeling love and 
belonging, friendship, intimacy

598
00:44:41,880 --> 00:44:46,960
Self-esteem needs - respect, 
achievement, social recognition,  

599
00:44:46,960 --> 00:44:55,920
a sense of contribution, status, attention, 
prestige, self-respect, independence, confidence

600
00:44:55,920 --> 00:45:01,600
Self-actualization - realizing full 
human potential, unique striving  

601
00:45:01,600 --> 00:45:06,480
for meaning and purpose, state of 
conscious development and growth.

602
00:45:06,480 --> 00:45:12,000
To be “actualized” is to make your full potential 
a reality, whether it’s to be a great parent,  

603
00:45:12,000 --> 00:45:17,240
businessman, artist, athlete, philanthropist, etc.

604
00:45:17,240 --> 00:45:24,280
For Maslow, all levels below self-actualization 
come from “deprivation”—i.e., they are overcome  

605
00:45:24,280 --> 00:45:28,680
in order to avoid the unpleasantness 
of not having them fulfilled.

606
00:45:28,680 --> 00:45:33,920
The final level, however, is a growth need 
(or what others may call a pull factor)  

607
00:45:33,920 --> 00:45:40,200
that comes from an inner desire not simply to 
avoid pain, but to be a better human being.

608
00:45:40,200 --> 00:45:45,760
Maslow believed only 2 percent of the 
population ever achieve self-actualization,  

609
00:45:45,760 --> 00:45:52,920
but their characteristics included acceptance of 
self and others, spontaneity, humor, an objective  

610
00:45:52,920 --> 00:45:59,680
and neutral attitude to reality, creativity, 
solution-focused instead of self-focused, unique,  

611
00:45:59,680 --> 00:46:06,840
altruistic, appreciative of life, ethical, 
private and fair-minded (to be fair, Maslow  

612
00:46:06,840 --> 00:46:14,200
only based this on the traits of his personal 
favorite handful of white, wealthy Western men).

613
00:46:14,200 --> 00:46:18,400
Whether you agree with the needs listed 
or their order, or even with the claim  

614
00:46:18,400 --> 00:46:22,560
that one cannot tackle higher needs 
without lower ones being met first,  

615
00:46:22,560 --> 00:46:25,640
there is still plenty to 
be gained from this theory.

616
00:46:25,640 --> 00:46:29,840
For instance, what kind of needs 
dominate your life currently?

617
00:46:29,840 --> 00:46:35,440
Do you need to satisfy some more immediate 
concerns before you can achieve loftier goals?

618
00:46:35,440 --> 00:46:41,120
Again, our needs and drives interact with 
one another to produce final behavior.

619
00:46:41,120 --> 00:46:45,880
If your external incentives and challenges 
strongly compel you to do something,  

620
00:46:45,880 --> 00:46:50,200
you’ll probably do it even if 
your internal motivation is weak.

621
00:46:50,200 --> 00:46:53,400
Similarly, you will likely act even if external  

622
00:46:53,400 --> 00:46:56,840
incentives are lacking if 
your inner drive is strong.

623
00:46:57,800 --> 00:47:03,360
If both inner and outer forces are weak, 
though, there’s simply no reason to act.

624
00:47:03,360 --> 00:47:06,720
As people move up the hierarchy, 
they may find themselves engaging  

625
00:47:06,720 --> 00:47:12,640
less and less with external incentives, 
force, necessity and physiological urge,  

626
00:47:12,640 --> 00:47:19,920
and motivated more by the desire to grow, to 
develop, connect, and aspire to higher ideals.

627
00:47:19,920 --> 00:47:23,560
As we move up the pyramid, 
time scales change, too.

628
00:47:23,560 --> 00:47:27,160
Physiological needs tend to 
be immediate and short term,  

629
00:47:27,160 --> 00:47:31,160
whereas higher goals concern longer time periods.

630
00:47:31,160 --> 00:47:33,320
We can further understand Maslow’s hierarchy in  

631
00:47:33,320 --> 00:47:37,400
terms of classifying needs 
as either traits or states.

632
00:47:37,400 --> 00:47:42,080
A need can be a temporary state of 
being (e.g. you’re hungry right now,  

633
00:47:42,080 --> 00:47:47,040
so you need to eat) or a trait 
or fixed characteristic (e.g.  

634
00:47:47,040 --> 00:47:52,000
you generally need a fixed amount of 
food every day, over your lifetime).

635
00:47:52,000 --> 00:47:57,360
What all this theoretical complexity comes 
down to is simple - needs and drives of  

636
00:47:57,360 --> 00:48:02,560
all kinds are powerful motivators, 
and inform much of our behavior.

637
00:48:02,560 --> 00:48:05,760
The many strands explored in 
this theoretical framework  

638
00:48:05,760 --> 00:48:08,960
prove how multifaceted humans themselves are.

639
00:48:08,960 --> 00:48:14,400
You may have a personality that predisposes you 
to a high need for independence and autonomy,  

640
00:48:14,400 --> 00:48:17,680
but you didn’t exactly have this 
attribute as a three-year-old,  

641
00:48:17,680 --> 00:48:23,200
and you mostly feel this way at work or with 
friends, and not with romantic partners.

642
00:48:23,200 --> 00:48:28,000
You may have many high-minded goals for yourself 
that include doing charity work, creating  

643
00:48:28,000 --> 00:48:33,200
meaningful art or contemplating the universe in 
general, but it all goes out the window if your  

644
00:48:33,200 --> 00:48:39,440
blood sugar’s low or you’re a few weeks behind 
on rent and the landlady is knocking at the door.

645
00:48:39,440 --> 00:48:43,960
You may have strong sexual physiological 
needs that you nevertheless routinely  

646
00:48:43,960 --> 00:48:48,080
suppress because of the family 
and culture you were raised in.

647
00:48:48,080 --> 00:48:50,000
You may dislike your work most days,  

648
00:48:50,000 --> 00:48:54,560
but still do it because you’re quite 
partial to the hefty salary you get.

649
00:48:54,560 --> 00:48:58,600
You may not be bothered to make lunch 
if you’re only a little peckish,  

650
00:48:58,600 --> 00:49:03,840
but if the intensity of that hunger goes up, 
you’ll eventually cave… unless you’re also being  

651
00:49:03,840 --> 00:49:11,120
nagged by hungry kids who want to eat now, in 
which case you could be persuaded to act sooner…

652
00:49:11,120 --> 00:49:15,960
The drives theory is thus at odds with, 
yet very similar to the instincts theory.

653
00:49:15,960 --> 00:49:19,440
The latter claims that we are 
motivated by universal drives,  

654
00:49:19,440 --> 00:49:24,320
that we desire to manifest something 
we feel instinctively inclined toward.

655
00:49:24,320 --> 00:49:26,080
The drive theory, on the other hand,  

656
00:49:26,080 --> 00:49:31,240
says that we’re motivated by a desire 
to neutralize the drives we experience.

657
00:49:31,240 --> 00:49:34,280
When we feel hungry, instinct theory says that we  

658
00:49:34,280 --> 00:49:39,120
eat because the sensation of hunger 
gives rise to an instinct for food.

659
00:49:39,120 --> 00:49:41,720
The drives theory would claim 
that we eat because we want  

660
00:49:41,720 --> 00:49:45,680
to get rid of the sensation (or drive) of hunger.

661
00:49:45,680 --> 00:49:51,440
It’s a subtle difference, but one motivation is 
positive, while the other is negative in nature.

662
00:49:51,440 --> 00:49:56,640
However, in both cases, we’re being motivated 
by need and impulses that we don’t control.

663
00:49:57,880 --> 00:50:04,680
The point of the drives theory is, we’re all 
unique, and biological, social, emotional,  

664
00:50:04,680 --> 00:50:11,000
psychological, and self-actualizing needs exist 
in a complex environment with constantly changing  

665
00:50:11,000 --> 00:50:17,840
incentives, limits, cultures, and people with 
their own respective needs and behaviors.

666
00:50:17,840 --> 00:50:21,520
However complex we make the theory 
about human drives and needs,  

667
00:50:21,520 --> 00:50:26,880
one thing remains the same - our final 
behavior will always be the sum of the total  

668
00:50:26,880 --> 00:50:34,760
forces—internal and external, push and 
pull, from all levels—that act on us.

669
00:50:34,760 --> 00:50:37,360
Arousal Theory.

670
00:50:37,360 --> 00:50:39,240
Let’s consider one more prominent  

671
00:50:39,240 --> 00:50:43,680
theoretical thread—the role of 
individual arousal in motivation.

672
00:50:43,680 --> 00:50:47,200
This theory states that people act in 
order to maintain the perfect level  

673
00:50:47,200 --> 00:50:53,000
of arousal for themselves, and what is 
optimal differs from person to person.

674
00:50:53,000 --> 00:50:58,840
“Arousal” here basically refers to the overall 
physiological level of stimulation we experience,  

675
00:50:58,840 --> 00:51:01,600
which affects the way we process information,  

676
00:51:01,600 --> 00:51:07,360
how stressed or overwhelmed we 
feel, and how well we perform.

677
00:51:07,360 --> 00:51:13,360
The idea is that humans do what they do to try 
to balance out their energy and arousal levels.

678
00:51:13,360 --> 00:51:16,680
If you’re bored and feeling down, 
you might do something exciting or  

679
00:51:16,680 --> 00:51:19,920
stimulating like go out to a club or have a run.

680
00:51:19,920 --> 00:51:25,480
If you’re fed up, overwhelmed, or have had “too 
much” you might compensate by taking a nap,  

681
00:51:25,480 --> 00:51:28,680
or spending quiet time alone with a book.

682
00:51:28,680 --> 00:51:31,560
It doesn’t really matter what 
actions or activities we do,  

683
00:51:31,560 --> 00:51:35,760
only that we perceive them as having 
an effect on our stimulation levels,  

684
00:51:35,760 --> 00:51:40,680
and act accordingly to keep 
ourselves in a healthy equilibrium.

685
00:51:40,680 --> 00:51:46,120
One person’s exhilarating activity could 
be another’s relaxing afternoon, or someone  

686
00:51:46,120 --> 00:51:52,800
might love high-energy antics—but only up to a 
specific point, at which they become draining.

687
00:51:52,800 --> 00:51:57,400
The main idea is that all behavior 
comes down to the management of a total,  

688
00:51:57,400 --> 00:52:01,880
single quantity called physiological arousal.

689
00:52:01,880 --> 00:52:07,200
Why does someone write a book, commit a 
crime, choose the burger and not the salad,  

690
00:52:07,200 --> 00:52:11,440
take up Jiu Jitsu or bail on 
a friend’s birthday party?

691
00:52:11,440 --> 00:52:17,280
This theory’s answer is that, in some way, these 
actions brought the people doing them into a more  

692
00:52:17,280 --> 00:52:23,840
comfortable level of arousal, whether by 
spiking their arousal or calming it down.

693
00:52:23,840 --> 00:52:27,000
Rather than acting to reduce 
the tension that comes with  

694
00:52:27,000 --> 00:52:32,120
mounting unfulfilled drives (i.e. the 
drive-reduction theory of motivation),  

695
00:52:32,120 --> 00:52:37,960
this theory suggests that action is 
corrective and maintains overall homeostasis.

696
00:52:37,960 --> 00:52:42,480
The ideal arousal level varies not just 
between people, but within individuals,  

697
00:52:42,480 --> 00:52:48,520
and can be shifted by environmental factors, life 
experience or just the mood you’re in that day.

698
00:52:48,520 --> 00:52:53,360
One important aspect of this theory 
is its claims about performance.

699
00:52:53,360 --> 00:52:58,320
Increasing arousal levels generally increases 
performance, but only up to a point, beyond  

700
00:52:58,320 --> 00:53:02,640
which they inhibit performance—this 
is called the Yerkes-Dodson Law,  

701
00:53:02,640 --> 00:53:05,080
which was defined in the early 1900s.

702
00:53:05,080 --> 00:53:10,200
What’s more, high-level tasks are more 
sensitive to optimal arousal conditions  

703
00:53:10,200 --> 00:53:16,760
than more mundane tasks—you can do simple 
tasks well even half-asleep, for example.

704
00:53:16,760 --> 00:53:22,000
If you’ve ever written an exam, you already 
understand this phenomenon—stress a little and  

705
00:53:22,000 --> 00:53:26,440
you’re alert and focused, stress too much and 
you start to forget things and make mistakes.

706
00:53:27,400 --> 00:53:32,600
Again, however, what counts as the ideal 
amount of arousal varies between individuals.

707
00:53:32,600 --> 00:53:38,240
And the ideal arousal level for each activity 
differs—you need a whole lot more arousal just  

708
00:53:38,240 --> 00:53:43,560
before you step into the boxing ring than you 
do before you perform delicate brain surgery.

709
00:53:43,560 --> 00:53:47,440
Naturally, many variables other than 
the nature and complexity of a task  

710
00:53:47,440 --> 00:53:52,160
affect this relationship, including how 
skilled you are ordinarily at the task,  

711
00:53:52,160 --> 00:53:59,040
your overall personality (are you very anxious 
generally?), or your confidence levels.

712
00:53:59,040 --> 00:54:02,960
What does this theory mean for those 
wanting to improve their own motivation?

713
00:54:02,960 --> 00:54:09,080
If arousal (i.e. motivation) is too low, your 
efforts should be focused on raising it—inspiring  

714
00:54:09,080 --> 00:54:13,840
action, practicing self-discipline, 
improving self-esteem and training.

715
00:54:13,840 --> 00:54:19,560
If you’re overly anxious, however, your approach 
should actually be to bring arousal down.

716
00:54:19,560 --> 00:54:23,160
The counterintuitive result is 
that less pressure may actually  

717
00:54:23,160 --> 00:54:26,520
make such people perform better in the long run.

718
00:54:26,520 --> 00:54:30,640
This is a perfect illustration of why 
we need to understand the theory behind  

719
00:54:30,640 --> 00:54:33,520
motivation before attempting to optimize it.

720
00:54:33,520 --> 00:54:38,720
By digging into the deeper mechanisms of our own 
motivation, we can understand ourselves and our  

721
00:54:38,720 --> 00:54:44,720
behavior better, and give ourselves the chance to 
make effective changes that actually work for us.

722
00:54:44,720 --> 00:54:48,120
This is the aim of the next section.

723
00:54:48,120 --> 00:54:52,440
Theories Into Application And Practice.

724
00:54:52,440 --> 00:54:56,480
We’ve covered a lot of theoretical ground 
in this chapter, but now is the time  

725
00:54:56,480 --> 00:55:00,760
to see just how all these ideas 
can be put to practical use.

726
00:55:00,760 --> 00:55:04,960
The following section boils it all down 
to three actionable steps you can take  

727
00:55:04,960 --> 00:55:10,320
right now to enhance your own behavior, 
performance and satisfaction in life.

728
00:55:10,320 --> 00:55:15,680
Each of these steps comes from the three 
broad theories we’ve discussed above.

729
00:55:15,680 --> 00:55:21,280
Working with in-built instinct 
(following your intuition)

730
00:55:21,280 --> 00:55:23,320
You’ve heard of “trusting your gut."

731
00:55:23,320 --> 00:55:26,120
It’s that visceral, inexplicable feeling that  

732
00:55:26,120 --> 00:55:29,800
makes you feel like you “just 
know” what you’re meant to do.

733
00:55:29,800 --> 00:55:36,080
Whether in love, work or money, respecting 
our innate instinctual feelings can pay off.

734
00:55:36,080 --> 00:55:38,800
But there’s nothing mystical about any of it.

735
00:55:38,800 --> 00:55:44,200
Instinct is nothing more than the ability to 
rapidly perceive cues and patterns and act  

736
00:55:44,200 --> 00:55:48,320
spontaneously without any deliberate or 
conscious realization that you are doing  

737
00:55:48,320 --> 00:55:56,320
so—and it’s a phenomenon that’s been researched 
by everyone from economists to microbiologists.

738
00:55:56,320 --> 00:56:00,880
How can we use in-built instinct 
to become better people?

739
00:56:00,880 --> 00:56:06,200
This fast, emotional decision-making style is 
so prominent because it helps humans survive.

740
00:56:06,200 --> 00:56:10,280
In fact, many theorists from Kahneman and Tversky  

741
00:56:10,280 --> 00:56:14,440
to Malcolm Gladwell believe most 
of our decisions are made this way.

742
00:56:14,440 --> 00:56:19,760
The idea that emotions cloud decision making 
may be backwards—it could be that rational  

743
00:56:19,760 --> 00:56:26,320
thought and justification follows long after 
we’ve already decided what we want to do.

744
00:56:26,320 --> 00:56:31,040
Though intuition certainly helps, it can 
also hinder, and many of humankind’s worst  

745
00:56:31,040 --> 00:56:36,320
biases come in when we follow automatic 
assumptions without further reflection.

746
00:56:36,320 --> 00:56:41,000
Biases can include believing that we have all 
the information needed to make a decision,  

747
00:56:41,000 --> 00:56:46,920
ignoring information that doesn’t support the 
beliefs we already have (confirmation bias),  

748
00:56:46,920 --> 00:56:52,160
believing we had better knowledge in the 
past than we really did (hindsight bias),  

749
00:56:52,160 --> 00:56:56,240
or putting more weight into recent 
events than more distant ones.

750
00:56:57,000 --> 00:57:03,160
The secret may be to combine both reason and 
intuition—you can certainly listen to your gut,  

751
00:57:03,160 --> 00:57:06,040
but it doesn’t have to be a one-way conversation!

752
00:57:06,040 --> 00:57:08,720
Don’t take your own judgments at face value.

753
00:57:08,720 --> 00:57:15,360
Really slow down to analyze the facts in 
front of you, objectively and comprehensively.

754
00:57:15,360 --> 00:57:20,880
Intuition is the unconscious appraisal 
of information—and it’s often right.

755
00:57:20,880 --> 00:57:25,520
But using it together with your slower, 
more rational mind gives you the best  

756
00:57:25,520 --> 00:57:29,800
chance of making a decision that 
will have the optimal outcome.

757
00:57:29,800 --> 00:57:32,920
Start with intuition and go from there.

758
00:57:32,920 --> 00:57:38,360
Put into words your vague 
feelings, and look closely at them.

759
00:57:38,360 --> 00:57:42,440
“I just know we’re meant to be together” 
could open the way for understanding that  

760
00:57:42,440 --> 00:57:46,520
you’re simply experiencing strong 
physical chemistry, for example.

761
00:57:46,520 --> 00:57:51,800
When you dig deeper and give yourself the chance 
to tally up previously ignored information,  

762
00:57:51,800 --> 00:57:55,480
you might come to the decision that 
eloping to Vegas with the person you  

763
00:57:55,480 --> 00:58:01,960
just met is probably not the smartest 
idea—even if your gut is telling you to!

764
00:58:01,960 --> 00:58:07,080
The trouble with labeling an impulse a “gut 
feeling” or “instinct” (in the lay sense) is  

765
00:58:07,080 --> 00:58:12,800
that it doesn’t really explain or mean much—it’s 
just a description, and a weak one at that.

766
00:58:12,800 --> 00:58:15,400
Your gut can be wrong, plain and simple,  

767
00:58:15,400 --> 00:58:19,120
and you won’t know it’s wrong 
unless you examine it more closely.

768
00:58:19,120 --> 00:58:23,560
Your instinctive mind is a valuable 
asset, but so too is your rational,  

769
00:58:23,560 --> 00:58:26,120
slower and more analytical thought process.

770
00:58:27,280 --> 00:58:31,840
If you’re trying to make a decision, 
immediately ask your gut first.

771
00:58:31,840 --> 00:58:35,440
Ask trusted others too—the “group gut” is more  

772
00:58:35,440 --> 00:58:38,480
powerful than we give it credit 
for—before you make a decision.

773
00:58:38,480 --> 00:58:42,560
Then, ask yourself whether 
your instinct is rational.

774
00:58:42,560 --> 00:58:47,280
So if you feel that you’re “meant to be” with 
someone, consider whether there are any actual  

775
00:58:47,280 --> 00:58:52,360
indicators of compatibility and ensure you’re 
not just assuming this based on your feelings.

776
00:58:52,360 --> 00:58:55,800
Think it over, but don’t 
spend too long overanalyzing.

777
00:58:55,800 --> 00:59:02,080
A good-enough decision is often better than 
wasting time chewing over things endlessly.

778
00:59:02,080 --> 00:59:06,200
Match your caution to the size of 
the decision—if it’s something small,  

779
00:59:06,200 --> 00:59:08,920
reversible and largely inconsequential,  

780
00:59:08,920 --> 00:59:15,200
you’ll probably gain more in experience by 
simply acting, even if you’re a little unsure.

781
00:59:15,200 --> 00:59:21,040
Practically speaking, here’s a decision-making 
checklist to cover all your bases -

782
00:59:21,040 --> 00:59:24,840
1. Have I paid attention to 
the information and what my  

783
00:59:24,840 --> 00:59:30,840
gut is saying, or am I rushing to 
a conclusion because I’m anxious?

784
00:59:30,840 --> 00:59:37,880
2. Am I using my “gut” as an excuse 
to not examine my real motivations?

785
00:59:37,880 --> 00:59:44,000
3. Will my gut feeling change 
if I engage my rational mind?

786
00:59:44,000 --> 00:59:51,400
4. Is my gut feeling really just 
fear or the opinions or others?

787
00:59:51,400 --> 00:59:56,040
5. Do I actually have enough 
data to make this decision?

788
00:59:56,720 --> 01:00:01,200
Once you’ve done a more thorough analysis, 
you can ask your gut a second time.

789
01:00:01,200 --> 01:00:05,360
If all else fails, “sleep 
on it” is excellent advice.

790
01:00:05,360 --> 01:00:08,280
This is especially useful when you 
have to make decisions while you’re  

791
01:00:08,280 --> 01:00:12,400
in a heightened emotional state, 
like when you’re angry or upset.

792
01:00:12,400 --> 01:00:16,520
In such scenarios your rationality 
can easily become distorted,  

793
01:00:16,520 --> 01:00:20,640
and delaying the decision gives 
you space to assess your options.

794
01:00:20,640 --> 01:00:25,960
Trust your unconscious mind to work on the 
problem and look at things afresh in the morning.

795
01:00:27,760 --> 01:00:33,640
Working with compassion—know your 
needs and the needs of others

796
01:00:33,640 --> 01:00:36,080
An easy way to be more compassionate and  

797
01:00:36,080 --> 01:00:39,480
understanding is to begin with 
a consideration of human need.

798
01:00:39,480 --> 01:00:43,480
Using a needs model like Maslow’s 
hierarchy, for example, we can  

799
01:00:43,480 --> 01:00:48,600
approach ourselves and others with a respect 
for the level of need they’re operating from.

800
01:00:48,600 --> 01:00:51,960
A Chief Executive Officer might understand 
that he cannot expect high-level,  

801
01:00:51,960 --> 01:00:56,080
innovative solutions from his employees 
if he they’re constantly worried for  

802
01:00:56,080 --> 01:01:01,200
their financial security—or worse, work in 
an environment that undermines their safety.

803
01:01:01,200 --> 01:01:06,840
Similarly, a teacher can communicate differently 
with students if he can tell that one has a high  

804
01:01:06,840 --> 01:01:12,840
need for affiliation and approval while the 
other strongly desires autonomy and control.

805
01:01:12,840 --> 01:01:18,320
In relationships, we can be kind with our 
partners when we realize they may be acting from  

806
01:01:18,320 --> 01:01:25,240
unmet needs—and we can work to help get them met, 
rather than being frustrated with their behavior.

807
01:01:25,240 --> 01:01:29,840
It’s true that many have disagreed with 
Maslow’s rankings, claiming for example  

808
01:01:29,840 --> 01:01:35,360
that many materially impoverished families 
nevertheless do not feel unfulfilled socially,  

809
01:01:35,360 --> 01:01:41,480
lack self-esteem, or ignore the higher 
artistic, spiritual or philanthropic pursuits.

810
01:01:41,480 --> 01:01:44,720
Similarly, many people have almost all their needs  

811
01:01:44,720 --> 01:01:49,960
met early on in life and never go 
on to achieve self-actualization.

812
01:01:49,960 --> 01:01:53,960
Nevertheless, the hierarchy 
can help us prioritize needs,  

813
01:01:53,960 --> 01:01:58,480
whether we’re understanding our own 
behavior or trying to appeal to others.

814
01:01:58,480 --> 01:02:01,400
When you realize that you’re 
underperforming because you  

815
01:02:01,400 --> 01:02:04,480
have a vitamin deficiency or are sleep deprived,  

816
01:02:04,480 --> 01:02:12,240
you open the door to practice self-compassion 
and self-care—plus you improve your performance.

817
01:02:12,240 --> 01:02:16,280
Many people feel profoundly 
unfulfilled and empty in life,  

818
01:02:16,280 --> 01:02:19,960
despite having enormous 
material wealth and safety.

819
01:02:19,960 --> 01:02:24,840
By understanding that their more advanced 
needs aren’t being met, they can redirect their  

820
01:02:24,840 --> 01:02:29,960
attention to where they are truly unfulfilled, 
for example by reaching out to others socially,  

821
01:02:29,960 --> 01:02:36,080
choosing a more challenging career or project, 
or seeking spiritual or personal growth.

822
01:02:36,080 --> 01:02:40,960
When you frame behaviors in terms of 
needs, you are tackling things directly.

823
01:02:40,960 --> 01:02:45,400
You can ask yourself routinely, What 
needs are unfulfilled at the moment?

824
01:02:45,400 --> 01:02:47,360
How can I satisfy them?

825
01:02:47,360 --> 01:02:50,040
When dealing with others, you 
can ask the same question,  

826
01:02:50,040 --> 01:02:55,960
quickly dissolving misunderstanding and conflict 
and getting to the root of the problem—i.e.  

827
01:02:55,960 --> 01:03:01,680
that people behave as they do because 
they are trying to get their needs met.

828
01:03:01,680 --> 01:03:05,600
Understanding needs can even lead 
to more creative problem solving.

829
01:03:05,600 --> 01:03:11,440
If you are experiencing a lack in one area, you 
can lean more heavily into another temporarily,  

830
01:03:11,440 --> 01:03:15,200
for example drawing on friends and 
family or even tapping into your  

831
01:03:15,200 --> 01:03:20,440
religious beliefs to help you get though 
a health challenge or financial setback.

832
01:03:20,440 --> 01:03:26,440
Maslow strongly believed that it was no use 
studying pathology and mental illness—rather,  

833
01:03:26,440 --> 01:03:32,520
we could learn more about mankind’s full potential 
by studying those most fully developed people.

834
01:03:32,520 --> 01:03:37,800
In the same way, you can look aspirationally 
ahead to the needs you have yet to fill,  

835
01:03:37,800 --> 01:03:44,040
and be inspired and motivated to go beyond 
yourself and realize your full potential.

836
01:03:44,040 --> 01:03:46,960
These theories work very well in the workplace.

837
01:03:46,960 --> 01:03:50,800
If you’re managing or leading 
people, ask what their needs are,  

838
01:03:50,800 --> 01:03:55,320
and how they’re going about meeting them—this 
will help you communicate with them better,  

839
01:03:55,320 --> 01:03:58,840
as well as incentivize them most effectively.

840
01:03:58,840 --> 01:04:02,920
This tactic also works in social 
relationships of all kinds—remember,  

841
01:04:02,920 --> 01:04:08,120
it’s not what you perceive to be the person’s 
need, but what they perceive it to be.

842
01:04:08,120 --> 01:04:11,920
It’s the felt experience, and 
not any “objective” reality,  

843
01:04:11,920 --> 01:04:15,440
that determines a person’s 
perspective and behavior.

844
01:04:15,440 --> 01:04:21,400
In both work and personal life, Maslow’s 
theory teaches us that nobody is a robot.

845
01:04:21,400 --> 01:04:26,640
We are all multifaceted beings with all kinds 
of needs, and a harsh workplace culture that  

846
01:04:26,640 --> 01:04:33,880
doesn’t consider its employees’ range of 
needs will likely alienate or distress them.

847
01:04:33,880 --> 01:04:39,320
When you’re making a decision or tackling 
a problem, ask the following questions -

848
01:04:39,320 --> 01:04:43,880
•Running through all my needs, what am I missing?

849
01:04:43,880 --> 01:04:50,080
•Are my needs being met in my relationships, 
my career, my community and so on?

850
01:04:50,080 --> 01:04:54,640
•Am I doing enough to understand 
the needs of those around me?

851
01:04:54,640 --> 01:05:01,200
•What action can I take right now to 
start addressing my most pressing need?

852
01:05:01,200 --> 01:05:06,560
•What really matters to me, not 
just immediately, but in general?

853
01:05:06,560 --> 01:05:11,400
•What would self-actualization look like for me?

854
01:05:11,400 --> 01:05:18,040
•What unmet needs are holding me back 
from pursuing this full potential?

855
01:05:18,040 --> 01:05:24,880
Working with arousal—are you 
stressed, pressured, or motivated?

856
01:05:24,880 --> 01:05:30,520
Most of us tend to think of stress as a uniformly 
bad thing in life, but the arousal theory suggests  

857
01:05:30,520 --> 01:05:36,440
the key is finding your optimal level of 
stress rather than eliminating it entirely.

858
01:05:36,440 --> 01:05:42,040
How can we use the Yerkes-Dodson Law to live 
more productive, healthy and happy lives?

859
01:05:42,040 --> 01:05:45,840
You’ll need to answer a few key questions first -

860
01:05:45,840 --> 01:05:51,440
•What is your unique optimal level 
of arousal, generally speaking?

861
01:05:51,440 --> 01:05:55,680
•How complex and familiar is 
the task you’re trying to do?

862
01:05:55,680 --> 01:06:01,120
•What are your skill levels and 
competencies relevant to the task at hand?

863
01:06:01,120 --> 01:06:07,640
•Is stress and pressure in your life 
improving your performance or undermining it?

864
01:06:07,640 --> 01:06:11,360
Stress, pressure and motivation 
can be understood as more or less  

865
01:06:11,360 --> 01:06:14,640
the same quality, only at different intensities.

866
01:06:14,640 --> 01:06:19,720
Importantly, it’s your unique perception 
of this intensity that matters.

867
01:06:19,720 --> 01:06:23,080
There are tests available to ascertain 
your level of stress and decide whether  

868
01:06:23,080 --> 01:06:28,080
it’s too high or low, but a formal test 
is not strictly necessary—you may be able  

869
01:06:28,080 --> 01:06:33,240
to detect insufficient arousal levels 
by noticing disengagement or boredom,  

870
01:06:33,240 --> 01:06:38,640
or diagnose excessive stress by the fact 
that you always feel completely burnt out.

871
01:06:38,640 --> 01:06:42,000
Your goal is to find that sweet spot -

872
01:06:42,000 --> 01:06:45,680
With an unchallenging and 
boring task and no time limit,  

873
01:06:45,680 --> 01:06:49,160
your performance is likely to be average at best.

874
01:06:49,160 --> 01:06:52,120
With a task that challenges 
you without overwhelming you,  

875
01:06:52,120 --> 01:06:58,440
at a tight but doable deadline, you’re 
“stressed” enough to put in the work and excel.

876
01:06:58,440 --> 01:07:03,000
With a task that’s unfamiliar, extremely 
difficult and way beyond our comfort zone  

877
01:07:03,000 --> 01:07:08,200
and skill level, you’ll do 
poorly or give up early on.

878
01:07:08,200 --> 01:07:12,360
From this theory’s point of view, the 
secret to finding optimal motivation  

879
01:07:12,360 --> 01:07:16,760
for yourself doesn’t lie in you, 
it lies in the nature of the task.

880
01:07:16,760 --> 01:07:19,720
If you want to inspire yourself, your job is to  

881
01:07:19,720 --> 01:07:25,120
closely match your temperament and skill 
level with the difficulty of the task.

882
01:07:25,120 --> 01:07:29,080
Counterintuitively, it’s people 
who stay comfortably in the middle  

883
01:07:29,080 --> 01:07:35,520
zone who excel in the long term—those who are 
insufficiently aroused never amount to anything,  

884
01:07:35,520 --> 01:07:43,040
while those who are too aroused risk burning 
out, quitting or seriously losing confidence.

885
01:07:43,040 --> 01:07:46,360
Practice self-compassion, but 
temper it with the understanding  

886
01:07:46,360 --> 01:07:49,000
that a little pressure now 
and then is good for you!

887
01:07:49,000 --> 01:07:51,480
If you’re feeling undermotivated in life,  

888
01:07:51,480 --> 01:07:54,960
consider whether it’s because you 
are not really challenging yourself.

889
01:07:54,960 --> 01:07:56,160
Raise the stakes a little.

890
01:07:56,160 --> 01:07:57,520
Light that fire.

891
01:07:57,520 --> 01:08:03,240
Be honest if you’ve become sloppy in your work or 
taken things in your personal life for granted.

892
01:08:03,240 --> 01:08:06,920
On the other hand, it’s probably 
true that most of us in today’s  

893
01:08:06,920 --> 01:08:12,200
demanding world suffer from excessive 
rather than insufficient arousal.

894
01:08:12,200 --> 01:08:16,160
If on reflection you feel like life is 
grinding you down, there’s a lot you  

895
01:08:16,160 --> 01:08:22,000
can do—without necessarily quitting work 
or running away from responsibilities!

896
01:08:22,000 --> 01:08:27,000
Firstly, find ways to increase your 
sense of control over what you do.

897
01:08:27,000 --> 01:08:31,960
Empower yourself by asking what you can 
change and focus on that—stress tends  

898
01:08:31,960 --> 01:08:38,120
to melt once you pause and take a moment to 
consider all the options actually open to you.

899
01:08:38,120 --> 01:08:41,480
Secondly, try to bring more authenticity to life,  

900
01:08:41,480 --> 01:08:44,560
whether it’s in your hobbies, 
relationships or work.

901
01:08:44,560 --> 01:08:50,480
Speak your mind and express who you really 
are, and much of life’s pressure seems to ease.

902
01:08:50,480 --> 01:08:55,840
Nothing is quite as draining as the 
effort needed to be who you aren’t.

903
01:08:55,840 --> 01:09:01,400
Break tasks into smaller chunks, slow down, 
and give yourself intermittent rewards.

904
01:09:01,400 --> 01:09:03,800
Quit the self-criticism habit.

905
01:09:03,800 --> 01:09:07,320
Remember that the difference between 
stress and pressure is simply one of  

906
01:09:07,320 --> 01:09:11,400
degree—take your tasks and dial them back a bit.

907
01:09:11,400 --> 01:09:18,240
Make sure you feel competent with one activity 
before progressing to the next, more complex one.

908
01:09:18,240 --> 01:09:20,200
Recognize when you are feeling overwhelmed,  

909
01:09:20,200 --> 01:09:25,040
confused, or panicked and take a break 
to restructure the task in front of you.

910
01:09:25,040 --> 01:09:32,120
Mindfulness, positive affirmations, visualizations 
and simple deep breathing can help, too.

911
01:09:32,120 --> 01:09:34,520
Finally, though it might seem ridiculous,  

912
01:09:34,520 --> 01:09:40,800
use ritual and even superstition to boost 
your own confidence, focus and performance.

913
01:09:40,800 --> 01:09:44,680
A little prayer, a lucky coin or 
a special routine before a big  

914
01:09:44,680 --> 01:09:48,440
decision or challenging task can 
actually have surprising effects.

915
01:09:48,440 --> 01:09:53,920
Sports psychology research done in 2010 by 
Cotterill and colleagues found that simple  

916
01:09:53,920 --> 01:10:02,240
rituals like crossing the fingers actually 
had a notable effect on performance—go figure.

917
01:10:02,240 --> 01:10:03,960
Summary -

918
01:10:03,960 --> 01:10:07,760
•There are three main theories 
of motivation - instinct theory,  

919
01:10:07,760 --> 01:10:11,480
drives and needs theory, 
and personal arousal theory.

920
01:10:11,480 --> 01:10:16,120
We can use our newfound knowledge 
of all three to guide our actions.

921
01:10:16,120 --> 01:10:17,560
•According to instinct theory,  

922
01:10:17,560 --> 01:10:22,760
our actions and behaviors are governed by 
universal impulses deep within our psyche.

923
01:10:22,760 --> 01:10:28,640
We exhibit these behaviors without being taught 
to, and all animals express them in similar ways.

924
01:10:28,640 --> 01:10:33,960
There are different ideas of what exactly an 
instinct is, but generally they are considered  

925
01:10:33,960 --> 01:10:41,320
biological urges that serve a particular purpose 
and help us survive and thrive in the world.

926
01:10:41,320 --> 01:10:43,720
•The drives and needs theory is similar in that it  

927
01:10:43,720 --> 01:10:47,800
claims our behaviors are motivated 
by certain needs, such as hunger.

928
01:10:47,800 --> 01:10:52,160
However, while we have instincts to do 
particular things, our needs give rise  

929
01:10:52,160 --> 01:10:55,480
to certain drives that aim to fulfill our needs.

930
01:10:55,480 --> 01:10:59,520
Maslow’s Hierarchy of Needs effectively 
summarizes the various needs a person  

931
01:10:59,520 --> 01:11:03,640
has throughout his life and which 
ones are more important than others.

932
01:11:03,640 --> 01:11:07,120
While this stratification of 
importance varies between people,  

933
01:11:07,120 --> 01:11:14,680
Maslow’s pyramid is a good way to recognize our 
needs, and thus working toward fulfilling them.

934
01:11:14,680 --> 01:11:21,280
•Arousal Theory. claims that we all have an 
optimal level of arousal, also called homeostasis.

935
01:11:21,280 --> 01:11:25,600
This arousal can stem from a variety 
of emotions such as happiness,  

936
01:11:25,600 --> 01:11:29,520
stress, anger, satisfaction, etc.

937
01:11:29,520 --> 01:11:34,560
All of our behaviors are aimed at achieving 
or maintaining this optimal level.

938
01:11:34,560 --> 01:11:37,120
While too little arousal is obviously bad,  

939
01:11:37,120 --> 01:11:44,640
too much can be harmful as well because both 
inhibit our performance and motivation levels.

940
01:11:44,640 --> 01:11:48,160
•We can use all three theories 
together to maximize our own  

941
01:11:48,160 --> 01:11:53,200
motivation - trust your gut feeling but 
temper it with more rational thought;  

942
01:11:53,200 --> 01:11:56,960
consider your needs when dealing with 
yourself and others; make sure that you’re  

943
01:11:56,960 --> 01:12:02,760
hitting the Goldilocks zone where arousal 
is concerned—not too little, not too much.

944
01:12:02,760 --> 01:12:07,960
As you utilize all three frameworks, remember 
to constantly break down large tasks into  

945
01:12:07,960 --> 01:12:15,240
smaller parts, get enough rest, and to 
take breaks when you feel overwhelmed.

946
01:12:15,240 --> 01:12:20,280
this has been motivation triggers 
psychological tactics for energy

947
01:12:20,280 --> 01:12:24,000
willpower self-discipline and fast action

948
01:12:24,000 --> 01:12:27,440
written by patrick king narrated by russell newton

949
01:12:27,440 --> 01:12:31,000
copyright 2020 by patrick 
king production copyright

950
01:12:31,000 --> 01:12:34,400
by patrick king