How to get motivated?

The typical advice for finding motivation is to "keep your eyes on the prize," to remind yourself of your ultimate goal. However, a recent study found that the secret to accomplishment may be to focus on effort first and rewards last.

The authors hypothesize that the parts of the brain involved in reward processing seem to be particularly active during choice, but less active during execution.


The study's results suggest following two steps: 
First, when deciding between goals, consider how much work each option involves so you are mentally ready for the degree of difficulty. 



Second, when things get hard as we work toward our goal, we should focus on the end reward, rather than the effort. Imagining the reward in these moments can help you to push through when you need the help.

Science says that a healthy diet may help you to stay motivated by reducing inflammation in the body. Inflammation has been found to have an effect on the brain's dopamine system, which determines motivational drive and how the brain perceives the value of investing effort in the pursuit of rewards. Dopamine release creates feelings of satisfaction and reward, which motivate you to repeat a specific behavior.

Inflammation may alter dopamine by depleting an enzyme called BH4, which helps regulate functions of the heart, brain, gut and reproductive systems and is also essential for the synthesis of dopamine, the report said.

In this way, it is that inflammation may reduce the amount of effort the brain expends by increasing the perceived cost of the effort itself. Studies testing the strengthening or reduction of dopamine in humans have shown "a real shift in an individual's willingness to expend efforts for rewards," said Michael Treadway, author of the study, a clinical psychologist and associate professor in Emory University's Department of Psychology.

Foods that can increase dopamine levels include almonds, bananas, avocados, eggs, fish, beans and chicken. 

Exercising, getting enough sleep, meditation and listening to music can also help raise dopamine levels, according to recent studies.

Engaging in these activities and eating a healthy diet can set you off on a cycle in which being healthier helps you to stay motivated and vice versa. In addition to a routine and a healthy diet, working toward a goal with others can also help you to stay motivated, as it keeps you accountable to someone other than yourself. Focusing on what the achievement will mean to you once it happens is also productive.