Boosting Motivation

Motivation

About This Practice

Motivation is the energy behind our actions. It’s what drives us to wake up early to study, complete a workout, or finish a work project. Broadly speaking, motivation comes in two forms:

Extrinsic motivation is fueled by external rewards or consequences—like money, praise, deadlines, or avoiding punishment.
Intrinsic motivation comes from within—it’s when you do something because it aligns with your values, brings satisfaction, or supports a long-term goal.

Both types of motivation matter. But habits that stick—and feel more fulfilling—are usually grounded in intrinsic motivation. When a task connects to something meaningful (like growing your skills, taking care of your health, or supporting someone you care about), your effort is more likely to be consistent over time.

This practice helps you pause and reconnect with your personal “why.” Instead of pushing through on autopilot or relying on guilt or external pressure, you take a mindful moment to recall why the task in front of you matters. That awareness builds the foundation for habits that are not only sustainable—but genuinely meaningful.

Key Insight: Connecting a task to intrinsic motivation boosts both performance and follow-through. Even a 10-second reminder of your “why” can reduce procrastination and increase effort.

How to Use the Focus Frame

Shake the Frame:Let the swirling glitter represent mental clutter or resistance to the task at hand.
Connect to Your Why:As the glitter settles, take a breath and ask yourself: “Why does this task matter?” It could relate to your goals, relationships, values, or long-term vision.
Use the Frame as a Reminder:Keep the Focus Frame visible during your work session as a tactile and visual reminder of your “why.”

The Science Behind It

Intrinsic Motivation & Purpose:Research shows that people who tie their tasks to a sense of meaning or personal relevance are more likely to sustain effort and performance (Ryan & Deci, 2000).
Neural Activation & Emotional Engagement:Connecting with emotionally significant reasons for action engages the brain’s reward system and supports task persistence (Murayama et al., 2010).
Goal Orientation & Behavioral Follow-Through:Framing tasks with purpose increases follow-through by linking short-term effort to long-term outcomes (Locke & Latham, 2002).

Extended Practice

Write Your “Why”:Keep a small list of reasons your current goal or project matters—refer to it when motivation dips.
Verbal Reminders:Create a brief phrase (“This helps me build freedom,” “This supports my health”) and repeat it as a mental nudge during challenging moments.
Visualize the Outcome:Spend 30 seconds visualizing the result of completing the task—a clean inbox, a finished report, a grateful client.

Everyday Applications

Morning Routine:Shake the Frame before you begin your day and identify one key reason your work or goal matters.
Midday Reset:When motivation lags, revisit your “why” using the Frame to refocus and recharge.
Tough Tasks:Use this exercise when facing tasks you’ve been avoiding due to boredom or dread.

Common Challenges & Solutions

“I Can’t Think of a Reason.”Start small. Even “so I can rest later” or “because I said I would” is enough to re-engage.
“It Still Feels Pointless.”Try linking the task to a value—like responsibility, growth, or care for others. Reframing gives neutral or annoying tasks more emotional weight.
“I Forget to Use the Frame.”Set a phone reminder or leave the Frame where you normally work to make it part of your setup.

Reflection Prompts

What am I working toward right now that matters to me?
What makes this task worth doing, even if it’s uncomfortable?
How do I feel after reconnecting with my ‘why’?
What pattern do I notice in tasks that are easiest to avoid vs. those I find meaningful?

Additional Resources

Books

Drive by Daniel H. Pink: Explores autonomy, mastery, and purpose as key drivers of motivation.
The War of Art by Steven Pressfield: On resistance, purpose, and taking creative action.
Tiny Habits by BJ Fogg: Focuses on how motivation grows from small, meaningful actions.

Apps

Fabulous: Encourages habit formation by connecting routines to values.
Way of Life: Habit tracker that lets you record personal motivation behind each habit.
Waking Up (Sam Harris): Offers practices for connecting to purpose and intentionality.

Podcasts

The Drive (Peter Attia, M.D.): Includes episodes on aligning health goals with long-term motivation.
The Psychology Podcast (Scott Barry Kaufman): Covers topics related to meaning, creativity, and purpose-driven motivation.

Final Takeaway

Motivation isn’t about hype—it’s about connection. The more you link your effort to something that matters, the easier it becomes to follow through. The Focus Frame gives you a moment to pause, reset, and remember your “why”—so you can act with purpose even when the task feels small or difficult.