Motivation is Overrated: Here’s What Works Instead

On the power of showing up and behavioral activation

Conventional wisdom says that positive thinking, enthusiasm, and inspiration are key to living a good and productive life. But that’s not entirely true, at least not according to the latest psychological science. A more accurate representation of the relationship between motivation and action is this: you don’t need to feel good to get going — you need to get going to give yourself a chance at feeling good.

You cannot control your thoughts or feelings. Though many people think otherwise, it is impossible. (If you need proof, close your eyes for the next thirty seconds, try hard not to think of a pink bear, and see what happens.) What you can control, however, is how you respond to your thoughts and feelings — that is, your actions. And it is your actions that give rise to your moods, not the other way around.

In the scientific literature this is called “behavioral activation,” and it is backed by hundreds of studies. In practice, behavioral activation is a central tenet of groundedness, the ability to stand strong amidst all kinds of weather, and the dynamic between inner and outer strength.

In the rest of this piece we’ll discuss how to skillfully respond to negative feelings, proceed with how…