Sunday morning is when I go for my run. I love running but if I go too often my body rebels, so I'm limited to about once a week. This past Sunday, however, I was congested. Normally I look forward to the runs but that morning I was going through the mental exercise of motivation. Could I get myself into my shoes and onto the sidewalk? What I decided was that the costs of the run outweigh the benefits since I was likely getting sick. It occurred to me that I didn't feel like running and also I probably shouldn't push myself to run. Normally, if I can get out the door on low motivation days I feel much better.
Sunday mornings hold the potential for three states of motivation for me. I'll call them Categories A, B, and C.
Category A: I am excited by the prospect of going for a run. I enjoy it, it's good for me, and I feel great afterward. Some of my best ideas and insights come from intense cardio and being in nature, so it's no trouble to get my shoes on and outside. I even wake up early so I can get to it sooner. I run joyfully.
Category B: I have no intrinsic desire to go for a run. My energy is low, I'm pessimistic, or I can think of a bunch of other things I would prefer to do. It's raining or cold. But, I am obliged to run because it's good for me, this is my best chance for another week, it's good for my health, etc. I lack immediate motivation to run but I must, so I call upon all my reasoning and rationalizing and run even though I don't feel like running (Category A). Sometimes it's a tough run but it builds character to get through it. Ultimately, I run.
Category C: I don't feel like running and there's good reason to put it off. The costs outweigh the rewards and there's some rationale for skipping or postponing the run. I might even be injured or otherwise not be able to do it because of another obligation, and waking especially early to fit it in has its costs. The result is I don't run.
We always have a choice (do or don't), so there must be at least two categories for motivation. I do the action (A) or not (C). But clearly it's not as simple as that. Most of what I do during the day I would rather not do, or can think of more enjoyable things to do. There must be a third category so I can get things done that I dislike or find boring, but must be done (B). I think a lot of my clients are unaware of Category B, or are very limited in their ability to access it.
My clients often get into trouble because they conflate B and C. For instance, they might say something like, "Because I don't want to do it, I can't bring myself to do it", or "Since I don't feel like I can do it, I won't". I don't enjoy studying so I won't/didn't study. They benefit from discussing the reality of ability. For instance, they don't want to do it, but technically they are able (Category B). Or, even if they wanted to study, they are unable (e.g., because of some skill deficit or missing information, Category C).
In some cases Category A is the only way things get done. They will ask me how they can enjoy doing a boring task, because if they don't enjoy it they cannot bring themselves to do it. This group set enjoyment as the only means of motivation, and benefit from learning about how to set other standards so they get stuff done.
Much of my clientele need to learn about and then practice Category B. Most of them believe that adults go to work or pay bills or mow the lawn because they love doing those things. They are surprised when I tell them that I am always trying to turn things I must do into things I enjoy doing, but most of what I do each day I do mainly because I must.
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