#1 Neuroscientist: How to Motivate Yourself (and Others) to Change Any Behavior

Added: May 31, 2024

The Pitfalls of External Control

Dr. Sharot begins by discussing the inherent human desire to control our environment, which is crucial for effective navigation and decision-making. However, she points out that attempting to control others often leads to resistance and anxiety, ultimately hindering the desired change. This sets the stage for understanding the importance of leveraging intrinsic motivations rather than imposing external control.

The Approach-Avoidance Principle

One of the key concepts Dr. Sharot introduces is the approach-avoidance principle. This principle explains how fear can lead to inaction, as the brain is wired to prioritize immediate rewards over future benefits. When individuals are motivated by fear, they are more likely to freeze or avoid taking action. To counteract this, she highlights the importance of focusing on positive outcomes and rewards rather than using fear-based tactics. By emphasizing the benefits and positive results of a behavior, individuals are more likely to be motivated to take action.

Social Proof for Behavior Change

Another effective strategy for motivating behavior change is through social proof. Dr. Sharot explains that by highlighting the positive actions of others, individuals can be influenced to follow suit. She provides an example of how the British government increased tax compliance by including a statement that highlighted the high percentage of people who pay their taxes on time. This social incentive can be a powerful motivator for behavior change, as people tend to conform to the behaviors of those around them.

Immediate Rewards for Motivation

Dr. Sharot also discusses the concept of immediate rewards as a way to motivate oneself or others. She explains that providing immediate feedback or rewards for desired behaviors can reinforce those actions. For instance, praising a partner for going to the gym or acknowledging a child's healthy eating habits can encourage the continuation of these positive behaviors. Immediate rewards help bridge the gap between present actions and future benefits, making it easier for individuals to stay motivated.

The Challenge of Motivating Oneself

The podcast delves into the challenges of motivating oneself to take action, especially when the rewards are not immediate. Dr. Sharot explains that individuals tend to discount future rewards in favor of immediate gratification, a phenomenon known as present bias. This bias can make it difficult to prioritize long-term goals over short-term pleasures. To overcome this, she suggests finding ways to create immediate rewards for desired behaviors. For example, allowing oneself to watch a favorite show while exercising or giving positive feedback for small achievements can help maintain motivation.

Dr. Sharot also suggests reflecting on past achievements and difficult tasks overcome to build confidence and self-belief. She encourages seeking support from like-minded individuals or online communities to find encouragement and guidance in pursuing personal goals. By focusing on positive reinforcement, setting specific goals, and seeking support from others, individuals can effectively motivate themselves to make positive changes in their lives.

Progress Tracking

Another key strategy Dr. Sharot discusses is progress tracking. Progress tracking helps individuals see their advancements, leading to a sense of accomplishment and further motivation.

Empathy and Social Support

Dr. Sharot also emphasizes the importance of focusing on what someone else wants rather than imposing one's own desires on them. By asking open-ended questions and allowing the person to express their feelings and goals, it becomes easier to understand their perspective and tailor motivation strategies accordingly. She highlights the significance of social support in facilitating change, as having others believe in one's abilities can boost confidence and motivation.