15 hours ago

Become the Person You Want to Be: Strategies to foster motivation for sustainable growth

On Air with Ella - episode 393

Embracing Intrinsic Motivation and Identity-Based Change: A Guide to Sustainable Personal Development

This episode is part two in a three-part series focusing on sustainable change through understanding and evolving self-perception.

Instead of setting fleeting resolutions, Ella encourages us to build sustainable habits by aligning our actions with our desired identities. Let's break down the key strategies Ella shares, offering actionable advice and thorough explanations to help you implement these concepts in your own life.

Download the accompanying worksheet, which includes the worksheet from Part One:

Understanding Intrinsic Motivation

What is Intrinsic Motivation?

Intrinsic motivation is the drive that comes from within. It is fueled by personal satisfaction and a sense of accomplishment rather than external rewards or validation. Ella contrasts this with extrinsic motivation, which relies on external factors like praise, rewards, or societal approval. When our actions align with our identity, we naturally engage in behaviors that support our goals without needing external prompts.

Why Intrinsic Motivation Matters

Intrinsic motivation is crucial for long-lasting change because it is self-sustaining. For example, someone who identifies as a musician will naturally practice their instrument because it is part of who they are, not because they need external reminders. This internal drive makes it easier to maintain habits and achieve goals over time.

Practical Strategies to Cultivate Intrinsic Motivation

Ella shares three practical strategies to help you cultivate intrinsic motivation and align your actions with your desired identity. Let's dive into each one in detail.

1. Rephrase Your Intentions

Shifting from Goals to Identity Statements

Instead of setting traditional goals, frame your intentions as identity statements. This shift in language reinforces the desired identity and makes it easier to take action.

For example:

Instead of: "I want to lose weight."

Identity Statement: "I am a healthy and strong person who takes care of my body."

How to Craft Effective Identity Statements

Be Specific: Clearly define the identity you want to embody.
Use Positive Language: Focus on what you want to achieve rather than what you want to avoid.
Make it Present Tense: Phrase your statements as if you are already living that identity.

2. Celebrate Small Wins

The Importance of Recognizing Progress

Celebrating progress, no matter how small, is a game-changer for your brain, your motivation and your progress. Recognizing and celebrating small wins helps reinforce your new identity and creates a positive feedback loop. This can be as simple as acknowledging a healthy choice or completing a workout.

How to Celebrate Effectively

Verbalize Your Achievements: Share your wins with friends or loved ones.
Keep a Journal: Document your progress!
Reward Yourself: Treat yourself to something that feels like a gold star to you that reinforces your progress

3. Surround Yourself with Supportive People

The Power of a Positive Environment

Immerse yourself in environments and relationships that support your desired identity - not just in real life, but virtually, too!

How to Build a Supportive Network

Seek Out Like-Minded Individuals: Join communities or groups that share your interests and goals. This could be a fitness class, a book club, or an online forum.
Limit Negative Influences: Be mindful of relationships that may undermine your progress. Spend less time with people who foster negativity or discourage your growth.
Curate Your Media Consumption: Pay attention to the content you consume. Do your social media accounts, podcasts, TV shows, etc inspire and uplift you?