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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

How to Use this Workbook

Welcome to the Actionable Motivation on Demand Self-Guided Course!

This workbook is designed to help you solidify your understanding of specific concepts

and techniques covered in the course to help you better understand motivation, AND

help you hone in on key skills and concepts that will help you create and sustain

motivation, whenever you need it!

This is an interactive workbook, meaning you can type right into the workbook itself.

We encourage you to use this method, as it makes it easy to reference and work

through; though, you can also print this booklet out and fill it out with a pen or pencil if

you choose.

Contents of the Workbook

This workbook consists of 4 main sections:

Section 1 Exercises: Gaining Crystal Clear Intentions

Section 2 Exercises: Generating Inner Drive

Section 3 Exercises: Creating Actionable Motivation

Section 4 Exercises: Making Motivation Last

Tips for Using This Workbook

This workbook is a step by step guide to create and sustain motivation throughout your

entire life, so you can reach short term goals, long term goals, and every goal in

between!

As you work through each exercise, refer back to your previous responses so you can

see how you’ve grown and developed over the course. You’ll gain the most benefit and

recognize the most progress if you really take the time to reflect on your thoughts before

you respond.

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

Section 1

GAINING CRYSTAL CLEAR INTENTION



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“However glorious an action in itself, it ought not to pass

for great if it be not the effect of wisdom and intention.”

-Francois de La Rochefoucauld

What is Motivation?

We talk a lot about motivation in society. It’s what we consider the “driver” in our lives,

propelling us towards success. Motivation is a positive force that drives you forward

towards a goal, and powers you to overcome obstacles. Without this force to drive you,

you’ll likely give up on the first tough challenge that comes your way.

But life is full of challenges. So if you want to really achieve your goals and dreams, you

need to have a way of generating enough motivation for yourself. Whether you realize it

or not, motivation is a huge force in your life; and it needs to be harnessed in order to

excel and actually enjoy whatever it is that you’re doing on a daily basis.

Though, many people overgeneralize the word motivation. We think of being either

motivated or demotivated as a simple “yes” or “no” state of being.

But the truth is, to feel motivated, you need to dive beyond the surface. Just reading a

motivational quote, being encouraged by your friends or even mentor won’t help you

build sustainable motivation in the long run.

You can think of the motivation that we want to achieve like the Sun (self-sustaining

and long lasting), which supplies a constant influx of energy to all life on Earth. The

solution is what we call a Motivation Engine - a system you can adapt that generates

motivational energy by itself. 

Just like the Sun, your “motivation engine” has different layers, starting from the core

and spreading out to the surface. The surface is what you see, but the real process is

driven from the core (your internal motivation); and that’s the most important part.

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For a Motivation Engine to work, it has to meet 2 essential things. It has to be:

1. Self-Sustaining, in that it will last in the long run and won’t sputter out.

2. Consistent enough to stay with you through both the inevitable peaks and dips

that you’ll encounter in life.

So, as you can see, motivation doesn’t have an on/off switch. Rather, motivation is a

flow.

Simply reading a motivational quote, being encouraged by your friends or even a

mentor won’t help you build sustainable motivation in the long run. It’s going to require

a lot more than that.

The Motivation Engine

As we mentioned above, the Motivation Engine has different layers, kind of like the Sun.

It starts from the core and moves out to the surface. The surface is what you see, but

the real process is driven from the core.

The Motivation Engine can be broken down into 3 layers:

1. Core - which represents your Purpose

2. Support - which represents your Enablers

3. Surface - which represents Acknowledgement

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The Motivation Engine: Purpose/The Core

The core is the main source of your motivational force. It’s formed by what is referred to

as your purpose. If you don’t have a purpose, you don’t have a core, and your motivation

engine cannot exist. So, this is why we can’t just switch motivation on or off; it comes

deep from within, and your purpose is where it all begins.

A purpose consists of two simple things:

1. It provides Meaning.

2. It sustains Forward Movement

Finding the Meaning in something, such as a goal or purpose, is simple. Just ask yourself

one question: Why?

What is the point? You’re putting in time and effort into something. Why is it worth it?

The question is simple, but the depth and clarity of your answer is the bedrock behind

your true motivation. Without Meaning, nothing else really matters. And if your answer

is kind of vague or unclear, then your motivational energy will be the same.

Having a meaningful objective doesn’t mean you have to change the world or create a

huge impact on society. The secret to meaningful work is to perceive your work as

contributing value to something or someone that matters to you. The scope and size

is up to you, what matters is that it is meaningful to you. 

What is Forward Movement?

People are naturally motivated by progress and improvement. That’s why it’s so

exciting to learn something completely new, and be able to compare all the positive

changes from before to after.

Progress is more than simply keeping moving. To get the motivational benefits of

improvement, it needs to be tangible. Your brain needs some way to recognize your

progress.

The key thing is that your progress doesn’t have to be huge for you to recognize it.

Small amounts of progress can be just as motivating, as long as they keep coming. Like

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driving a car, you may be really impatient if you are completely stationary and stuck in

traffic. But you get less frustrated once you are moving forward, even if you’re moving

slowly and just a little bit at a time.

There are two easy ways of creating tangible progress: Small Wins and Progress

Indicators.

A Small Win is when you can do something that you couldn’t do previously, even

if it’s something really small. The important part is that you notice the change.

Optimal small wins should be measurable either by yourself or by getting

feedback from others. To help you visualise your small wins, you can combine

them with Progress Indicators.

Progress Indicators trigger your brain to recognize and acknowledge wins, which

gives you small boosts of motivational energy.

This is why video games are so addictive -- it’s because they’re full of Small

Wins and have easily identifiable Progress Indicators. Even though the progress

is completely virtual, they are still able to trigger the motivation centers in your

brain.

Some examples of real life Progress Indicators are:

● A major goal roadmap with both small and large milestones. The

milestones help you to see your path and know what you have achieved,

and the roadmap lets you see what still needs to be achieved.

● A checklist of tasks, such as a to-do list. The simple act of checking-off on

completed tasks helps you visualise the accomplishment.

The Motivation Engine: Support/Enablers

Enablers are factors that support our goals and create favorable conditions for things to

go smoothly. They’re called enablers because they can magnify your purpose, or the

Motivation Core, and speed up the momentum that you have built. Enablers maximize

the motivational energy you have: the more enablers you have, the more factors you

have supporting your Forward Movement. 

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There are 6 Types of Enablers:

1. Allowing autonomy - Do you have autonomy over what you want to achieve? If

you are blocked or curbed by others, you will become demotivated.

2. Providing resources - Do you have access to the necessary equipment, funding,

data, learning materials, or a mentor? You will be more motivated if you have

sufficient resources to help you reach your goal.

3. Having enough time, but not too much - Do you have realistic time available? At

the same time, do you have a deadline? With the right amount of controlled time

pressure, you will be more motivated.

4. Help with your goal - Do you get any help to achieve your goal? Can you find

someone who can help you when you are struggling?

5. Learning from problems and successes - Do you have an interesting problem to

solve at your current stage?

6. Allowing ideas to flow - Do you have someone to listen to your ideas? Do they

respect your opinions/ideas?

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The Motivation Engine:

Surface/Acknowledgement

Acknowledgement encompases any type of external recognition that might give you

motivation. It may come in the form of respect or recognition: compliments, praise,

acknowledgement of your goal, specific achievements and progress.

Acknowledgement provides you with emotional support in the form of encouragement,

feedback or constructive criticism. While having it is important, relying on this as your

main source of motivation is a huge pitfall. Remember, your purpose is what drives your

motivation at the core. The acknowledgement you receive is simply the outer layer, or

surface.

Take Control of Your Motivation

Think about the successful or happy role models that we see all the time. What’s one

striking quality that seems to differentiate them from everyone else? Successful people

always seem so driven and so motivated all the time, whereas everyone else is

struggling to get started, or stuck in a loop of procrastination. Successful people are out

there doing things... making things happen.

They have a strong Motivation Engine. Think about what life might be like if you were

able to be in this state of mind and state of being. Nobody likes feeling guilty for

procrastinating and to question themselves for not being driven enough.

The consequence of not having motivation is that you’re a slave to circumstances: one

day you feel energized, the next day you don’t.

You will never be in control of your life without taking control of your actions. But,

without motivation, those actions just won’t happen. So the first thing to do is to change

your mindset about motivation.

True motivation, which is motivation that's sustainable, is something that gets you

excited. It energizes you and drives you in a positive direction. It provides you with a

long term positive drive.

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Whereas temporary motivation is just one-off... or worse, motivation that’s negative --

such as doing something just to avoid punishment. That’s not true motivation because

it’s just not effective,

In this exercise, you’re going to learn a simple and effective skill to take control of your

true motivation.

The Simple Key

There’s one simple key to gaining true motivation. If you can take full control of this one

thing, you can take control of your motivation. It’s VALUE.

Positive, sustainable motivation simply comes from seeing value. Think of the last time

you needed to pee … like really urgently. When you’re urgently looking to answer the call

of nature, you are really motivated. Your mind is laser focused on finding a solution to

your relief, and nothing at that moment will stop you!

A lot of people think they’re never motivated, but everyone experiences strong

motivation every day --- you may just not realize it. Imagine if you can direct that same

type of motivation towards things you care about. You can!



“Clarity affords focus.”

-Thomas Leonard



Gain Clarity

So why does needing to pee really badly so easily generate super strong motivation to

go to the washroom? It’s because of CLARITY.

When the VALUE is incredibly clear, then the motivation is really strong. In the case

of the washroom, your brain understands it completely. It clearly connects the physical

urgency with the feeling of relieving yourself. It’s so clear, there’s no question of your

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action. You don’t doubt, or second guess yourself of whether you should be going or not.

You just go!

So if CLARITY is what helps you see value, that means the opposite is true too. The

more fuzzy something is, the less sure you are of the value, the weaker the motivation.

Not a Procrastination Problem

Using this simple principle can help you take control. People always think they have a

problem with procrastination… but by using this perspective, you can see that it’s not a

procrastination problem after all! It’s all about how valuable it is to you.

Do you procrastinate when you really need to go to the washroom? Or when you’re

super hungry? You don’t! It’s simply a value problem --- if you’re not motivated then the

value isn’t clear enough.

Brain Perception

Having to pee really badly is just a more extreme, yet common, example to help you get

the idea. But this is a physical need. Let’s look at something familiar that’s more

psychological: money.

Let’s look at money from a motivation perspective. Why is it such a common motivator?

Because it has very clear value in our minds. Your brain has a strong perception of how

much $1000 or $100,000 or $1M is worth. And our brains are conditioned throughout

our lives to strongly perceive the value in money. At the end of the day, money is just a

bunch of numbers.

But we can easily link it to all sorts of value

● What types of things you can do

● What types of things you can own

● Places that you can go

Money itself isn't any of those things, but we automatically link money to the positive

feelings those things give us. If you can do it with money, you can do it with anything.

You can actually shape your brain’s perception of value.

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Here’s how! On the following pages you’ll find a 3 Step Action Plan to Activate Your

Motivation. This is a key component to jumpstarting your own motivation engine within.

Use this plan for any and every time you feel stuck, demotivated, or completely

unproductive, and just watch your motivation activate… on demand!





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

3 Step Action Plan to Activate Your

Motivation

Think of one thing that you want to motivate yourself with right now that you’ve been

struggling with. Something you really want to be able to do, but can’t seem to stay

motivated to start, or to keep up with. Write it out below.



Activate Your Motivation Step 1: Have a Clear intention

Having a clear intention means knowing what you want in the first place and why.

One of our former colleagues (let’s call her Sarah) had a dream of moving to

Korea to live and explore new opportunities. She was not Korean, but born and

raised in Canada. Her only experience of Korea was from a few yearly trips that

made her fall in love with the place. It would be a big life change, completely

outside of her comfort zone --- no friends or family --- a little bit scary.

So having this dream was her direction. Her Purpose To have a clear intention,

she had to know why. Asking her about it, she had really clear reasons --- it was

all about the culture. The food and fashion, K-pop music, tv dramas and films, the

organized and high tech society. To her, it was exactly the lifestyle she wanted.

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Now, look at your current motivation goal. Why do you want it? What are the top 3

reasons? If you have a clear intention, it shouldn’t take you long at all to think of 3

reasons. Each of them should elicit a feeling that’s strong and concrete.

Reason #1



Reason #2



Reason #3



Activate Your Motivation Step 2: Make It Relevant to Now

Step 2 is identifying concrete benefits you can perceive right now.

Sarah’s next goal was to become fluent in the language and culture. Korea is far

away, so just having a goal of “learning the language” is too generic. In the

meantime there’s the busy challenges of daily life getting in the way.

So how can you make your goal relevant to right now? Enough to make you take

immediate action to get from A to B?



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Activate Your Motivation Step 3: Reframe Your Perception

You can reframe your perception by using the right words to describe your goal or

action, because words shape your understanding.

The right words will help you shape your brain's perception of what you’re trying to

achieve. You can rewire the connections in your brain to link them with things that

trigger positive and motivating feelings, and they can be very powerful.

One way Sarah furthered her motivation was by simply tweaking how she

described her goals and actions.

● Being able to watch Korean dramas and videos.

● Being able to understand the lyrics and sing along to favorite songs.

● Being able to start reading Korean magazines and websites ---

● Cooking her favorite authentic recipes --- in Korean!

When Sarah thinks about these goals and actions, she looks forward to them!

Instead of seeing them as a chore, they become a reward., because the value is

clear. Never underestimate the power of words!

Now, try and take 3 of your own actions or goals and rephrase them. How can you

make it interesting? This is something you can keep tuning periodically to keep yourself

inspired.



If you follow this simple 3 Step Action Plan--practice it, and get really good at it--we

guarantee that you will be able to take more and more control of your motivation.

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Start small and build it up, just like a snowball. After a while, you’ll realize that you don’t

need to rely on random favorable circumstances, or to somehow force yourself to feel

motivated ever again.

If you can master just these 3 steps, you’ll be able to generate genuine, exciting, positive

motivation with little effort.



How to Boost Motivation Instantly

The Motivation Checklist

This Motivation Checklist is a simplified version of the Motivation Engine to get you a

motivation boost instantly. Follow the guidelines and fill out the checklist accordingly.

Tape this checklist on your desk or anywhere visible to you every day, so you can revisit

your objective all the time and stay motivated!

1. Ask yourself: what do you care about? Family? Relationships? Careers? Hobbies?



2. Set an objective based on what you care about most, set an objective for yourself--

you own it!



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3. Make your objective super clear What change do you want to achieve and why? Can

the result be quantified and qualified?



4. Imagine you've achieved the objective. Picture in your mind what you'll be doing and

how you'll feel when you've reached the objective. Write that feeling down.



5. Set small targets. What actions can you do to achieve your objective? What's the

very first step you can do today?



6. Keep track of the small targets. How will you keep track of your progress? How will

you celebrate when you reach a target?

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The Motivation Discovery Exercise

As we have covered, Motivation is affected by three key factors:

1. Purpose

The most important part - the core - of your motivation driven by your purpose,

how meaningful your goal is, and how you can sustain progress in it. That means

if your goal is vague or unclear, your motivation will never be very strong.

2. Enablers

The things that support you to achieve your Purpose, and act as catalysts or

magnifiers. On the other hand, lack of important Enablers may become your

constraints instead.

3. Acknowledgement

These are bonus indicators from external sources that confirm and encourage

your progress. Without them, some people feel like they lack recognition. But this

is mitigated by having a strong base in Purpose and Enablers. They are all

interconnected, Therefore, demotivation occurs when either of the 3 factors of

your Motivation Engine are not being fulfilled properly.

In this exercise, you’re going to reflect on each of these factors and how they affect you

right now. Through some guided questions, you can figure out which areas you should

target first and what actions to take.

Which of the 3 factors drive your motivation the most? The least? Eg: Purpose 50%

Enablers 10% Acknowledgement 40%. Write them in order of importance below.



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Choose a Goal

Think of one of your major life goals right now. Especially one that you really want to

generate strong motivation to achieve. Write it down below.



Make sure the Goal is yours. Reflect again on the goal you wrote down. As you read it

out aloud, ask yourself this question: Is this your own goal, or is it someone else’s? How

can you reword it to make the goal truly yours? Write down a new version of the goal

that shows you truly own it below.



Understand Your Meaning

Think about how this goal affects the different parts of your life that are important to

you.

What does your goal mean to you on a personal level? Why is it important?



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

What does your goal mean to your family (partner/spouse, kids, parents)? How can

achieving this goal benefit your family?



What does your goal mean to your inner circle (associates, friends, colleagues)? How

does achieving this goal benefit your inner circle?



What does your goal mean to your community (neighborhood, workplace, groups) How

can achieving this goal benefit your community and beyond?



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Make sure your Goal is Clear

A clear goal should have a concrete output, or a result that you can actually quantify.

What is a tangible benefit or result that this goal can give you?



It should also represent a change or a transformation, from one state to a new state.

What kind of positive change will this goal create? What does the before and after look

like?



And, it should trigger you in an emotional way.

What is the most important meaning that this goal gives you?



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



Sustaining Forward Movement

Forward Movement is the other half of your Motivation Engine’s core. It simply means

being able to make consistent progress towards your goal. Nothing is as discouraging

as wanting something really badly but getting stuck or going nowhere!

The main thing to realize is that Progress is a concept. It’s not a physical thing. Our

brains recognize Progress (usually subconsciously) when we feel like there is a tangible

or visible improvement somewhere. In other words, when you see a signal that

reinforces your feeling that you are one step closer to your goal, you feel like you’ve

made progress.

This means that you can fully control what progress means to you. Later in Module 3,

We’re going to dive deeper into how to set and measure your own progress in a way

that guarantees constant improvement and motivation.



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Identify your Enablers

Enablers are factors that either support or hinder your Forward Movement. The right

ones can magnify your motivation and make your progress smooth. On the other hand,

lack of Enablers can create obstacles or constraints that slow your progress.



The 6 Motivation Enablers

Let’s go through each of the 6 main motivation enablers and identify how they boost or

constrain your motivation.



1. Autonomy

On a scale of 1 to 5, how does your level of autonomy affect your current goal right

now? (1 = No Autonomy; 5 = Lots of Freedom)



Do you have lots of freedom to make progress as you please? Or are you being

controlled or commanded by others who you don’t agree with?



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2. Resources

Do you have access to the necessary equipment, funding, data, learning materials,

mentor?On a scale of 1 to 5, how does your access to the right resources affect your

current goal right now? (1 = Scarce; 5 = Abundant)



If you had to pick the 3 most useful things that could give you an immediate boost to

your goal, what would they be?

1.



2.



3.

3. Time

Do you have a realistic amount of time to spend? Do you have time pressure? The right

amount of time pressure can actually improve motivation. On a scale of 1 to 5, how

does time affect your current goal right now? (1 = Stressful; 5 = Comfortable)



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If you could pick an ideal time investment, how much time would you want to spend on

your goal? Eg: 3 hours a day / 5 hours a week / etc. Why is this ideal?



4. Support

Do you get any help to achieve your goal, such as a mentor, advisor, or even someone

who can give you emotional support? Can you find someone who can help you when

you are struggling?

On a scale of 1 to 5, with 5 being the most positive: What is the level of support you feel

like you’re getting now? (1 = No Support; 5 = Lots of Support)

Where does that support come from?



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Who would be your ideal supporter for your goal right now? What qualities would they

have, and what kind of support would they give you?



5. Learning Opportunities

Do you have an interesting problem to solve at your current stage? Are you learning

new and meaningful things as you make progress?

Over time, some goals become stagnant and learning opportunities dry up. You end up

with no new challenges with your current efforts, leaving you feeling bored and

disinterested.

On a scale of 1 to 5, how easy is it for you to extract learning from tackling the

challenges of your goal? (1 = Very Difficult; 5 = Very Easy)



If you can imagine one thing that you would need to overcome a challenge with your

goal, what would that be?



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6. New Ideas

Like learning opportunities, new ideas help you break out of your loop and expand your

horizons.

Do you have a way to generate new ideas and inspiration? Or a reliable way to get

consistent constructive feedback?

On a scale of 1 to 5, how well do new ideas flow and accumulate for your goal right

now? (1 = Stuck/No Ideas; 5 = Light Bulbs Going Off Everywhere)



What types of ideas could potentially create a breakthrough for you or speed up your

progress by a lot?



Enabler Actions

Rank your 6 Enablers based on the values you gave, from highest to lowest.

1.

2.

3.

4.

5.

6.



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Look at the lower half of your Enablers, and come up with at least one action you can

take to change the current situation. List them down:

1.



2.



3.



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

Section 2

GENERATING INNER DRIVE

 

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“People often say that motivation doesn't last. Well,

neither does bathing - that's why we recommend it daily.”

-Zig Ziglar



Maximize Internal Motivation

Now that we’ve established that intrinsic motivation is the key to long term, sustainable

objective, it’s obvious that Just having the objective is not enough to generate

motivation.

To make the most out of it, you’ll have to nurture it. This is because intrinsic motivation

has diminishing returns. For example, imagine you’re thirsting for a cold, refreshing can

of soda right now. Imagine the satisfaction of drinking it. The act of drinking is

intrinsically motivating. But then imagine someone giving you a second one right after

you finish; and then a third. And how about a fourth one? What happens to the

satisfaction? It diminishes each time.

This is because the law of diminishing returns occurs everywhere, even for our Intrinsic

Motivation. So what makes something internally motivating? There’s been a lot of

research done in this field, and here are the most commonly found ones:

Challenge:

There should be some form of challenge in your objective for it to be meaningful.

It should feel like it’s possible, but not necessarily certain. And overcoming these

obstacles to reach your goal will directly increase your self-esteem.

Curiosity:

When something in the physical environment grabs your attention, that ignites

sensory curiosity. Or when the activity stimulates you to want to learn more, that

ignites cognitive curiosity.

Control:

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The ability to have greater control over yourself and/or your environment so that

you can determine what you pursue.

Cooperation and Competition:

When you help others or work together to pursue a shared goal, you gain

satisfaction. Or, the excitement and satisfaction from putting your skills and

performance against others, using it as a yardstick to push your own progress.

So how can you keep these aspects refreshing? Well, it’s essential for you to level up

your game from time to time. You can’t stay at the same level forever. Otherwise, you’ll

start losing a sense of progress and this will leave your Forward Movement factor

unfulfilled. Again, this is why video games are so addicting--they use this very same

principle. Remember, Forward Movement is one of your Core motivation drivers, so

losing it is guaranteed to lead to demotivation.

To keep the aspects of Challenge and Control fresh, make sure you update your

objectives from time to time. And, when you set new ones, keep upping the ante. Better

still, map out a few objectives together and link them into a roadmap. Think of it like

your own video game where you traverse across a map, and with each level increasing

in difficulty.

Now let’s talk about Curiosity, which relates directly to learning. Our brains are

stimulated when we make new connections. Once you’ve stopped learning, anything

can start to become “routine” and get boring fast. So just like with the levelling up

challenges, make sure you map out a learning curve. A learning curve is basically the

knowledge and skills you are acquiring. They should be getting more advanced as you

improve.

As you increase the level, match your learning objectives to your roadmap, and make

what you learn applicable to your goal. Learning becomes more stimulating when you

apply it. Turn what you learn from intellectual knowledge into usable, everyday wisdom.

When it comes to Cooperation, people outside of yourself come into the picture, and

this requires extra effort to nurture.

This means that while improving yourself, also remember to also actively support and

help others get up to speed too. This will build trust and bonding.

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The next thing that can keep Cooperation motivating is having Shared intrinsic

motivators. This means that you should be as aligned as possible with the other intrinsic

motivators of Challenge, Curiosity, and Control.

Being aligned means you will have closer shared direction and goals.

The opposite is having increasingly diverging intentions, which will create potential for

conflict, and the need for compromise. A lot of teams start out being very aligned, but

then later change. So every once in a while, be sure to actively discuss and re-align

yourselves to stay on the same page.

Leveraging each other’s strengths is also crucial. Everyone is unique and each has their

strengths and weaknesses. By figuring out each others’ strengths and helping each

person to realize them, you’ll have a stronger synergy within the team. One of the

greatest sources of satisfaction for just about anyone is being able to use their

strengths to overcome their weaknesses, so this is a huge driver of intrinsic motivation.

Cooperation is powerful. Done right, it can create a far stronger motivating force than

going at it alone and enabling a team to conquer bigger obstacles than each person

could by themselves.

Exercise: Finding Motivation From Within

When you have a meaningful objective or purpose, that becomes your inner drive. It

creates a force that either pushes you forward or pulls you towards it. This push and

pull is the basic driving force behind every type of motivation, and can be broken down

into two types of motivation: Intrinsic Motivation and Extrinsic Motivation.



Extrinsic Motivation

Extrinsic motivation is due to an external factor. It occurs when we are motivated to

perform a behavior or engage in an activity to earn a reward or avoid punishment. The

behavior is motivated by a desire to gain a reward or avoid an adverse outcome. You

may engage in such behaviors in order to get something in return or to avoid something

unpleasant.

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Intrinsic Motivation

Intrinsic motivation involves engaging in a behavior because it is personally rewarding.

These behaviors are motivated by internal desire. The behavior itself is the reward, so it

does not have to be supplied by an external source.

The key difference between intrinsic and extrinsic motivation, is that extrinsic motivation

relies on an external reward or penalty , but an intrinsic motivation rewards the

behavior itself.

So, how do you gain long term sustainable motivation? The answer is to have more

Intrinsic Motivation than you have External Motivation. Extrinsic Motivation relies on

external rewards or penalties , so once that reward or penalty is gone, this source of

motivation will disappear. External rewards or penalties are always finite, and you are

usually not in control of them.

For Intrinsic Motivation, the activity itself is already the reward, so it’s supply of

“motivation fuel” can be virtually unlimited if nurtured properly.

List out your current objectives and label them as either Intrinsically or Extrinsically

Motivated. Be aware of the balance between the two.

Objective

Intrinsic or Extrinsic?



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How to Nurture Intrinsic Motivation

1. Challenge - There should be some form of challenge in your objective for it to

be meaningful.

2. Curiosity - When something in the physical environment grabs your attention,

that ignites sensory curiosity. Or when the activity stimulates you to want to learn

more, that ignites cognitive curiosity .

3. Control - The ability to have greater control over yourself and/or your

environment so that you can determine what you pursue.

4. Cooperation and Competition - When you help others or work together to

pursue a shared goal, you gain satisfaction.

How to Create Challenge

Evaluate your current objectives. Make sure you update your objectives from time

to time, or when you set new ones and keep upping the ante. Map out a few

objectives together and link them into a roadmap.



How to Create Curiosity

Our brains are stimulated when we make new connections. Map out a learning

curve. A learning curve is the knowledge and skills you are acquiring. They should

advance as you improve.

Match learning objectives to your roadmap and make what you learn applicable.

Learning becomes more stimulating when you apply it.



How to Create Cooperation and Competition

To nurture mutual support and advancement, make sure to keep the “level gap”

between your teammates low as you don’t want some people far outpacing

others and leaving them behind. Actively support and help others get up to

speed, too. This will build trust and bonding.

You should also be as aligned as possible, with the other intrinsic motivators:

Challenge, Curiosity, and Control.

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Leveraging each other’s strengths is also important. Figuring out each other’s

strengths and weaknesses will create stronger synergy within the team.

One of the greatest sources of satisfaction is being able to use strengths to

overcome weaknesses, and this is a huge driver of intrinsic motivation.



When to use Extrinsic Motivation?

1. When it helps create a spark

Extrinsic Motivation can induce interest and participation in something that you may

have had no initial interest in. Using extrinsic motivation such as receiving an incentive,

can help you get over these barriers.

2. If it can help you get over the bumps

Sometimes as you are pursuing a greater objective, there will be milestones along the

way that are tough to motivate intrinsically. But once these early skills have been

learned, people may then become more intrinsically motivated to pursue the activity.

Extrinsic rewards can be used to motivate you to get over these hurdles.

3. If they are unexpected rewards.

Unexpected external rewards typically do not decrease intrinsic motivation.



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Overcoming Failure



What is Failure?

We feel Failure when there is a gap between the outcome we get and the outcome that

we want or expect. Failure is the one of the strongest demotivators out there.

Encountering it even once can cause many to simply give up, sometimes even before

they get started!

Yet Failure can also be one of the greatest motivating factors, because it helps you face

your fears, get out of your comfort zone, and build your confidence. And, failure is

inevitable, because it takes failure and setbacks to learn, And without learning, you

can’t really do anything. Because failure exists, there is unlimited growth potential, and

unlimited motivation potential for everybody

Failure exists if you have a goal you are trying to achieve.

A goal is made up of:

1. Direction - Where you are going

2. Objective - What you want to achieve to get there

3. Milestones - The roadmap and stepping stones to take

Therefore, experiencing failure means experiencing a lack in one or all of the

above.On the other hand, success is defined by inputs, or hitting milestones.

The output is the end result or ultimate objective, but we don’t measure our

success by the ultimate objective or direction, instead we measure it by the

progress we’ve made. The true definition of failure is when you decide to stop

investing in inputs.

Failure exists if you compare yourself to others.

Information that we receive from others is always incomplete. The brain forms a

distorted belief of what it sees on the surface in others and this leads to a false

sense of failure with ourselves.



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How to stop comparing yourself to others?

Step 1: Remind yourself of your Motivation Engine

The Acknowledgement that you see or receive are external and should only make

up 10% of your engine.

Step 2: See Success and Failure as a Flow

A single instant of “success” or “failure” is like seeing a single snapshot of a full

video. It hardly represents the whole thing, so you have to see success or failure

as a flow, or a process.

Step 3: Remember Everyone is Unique

Everyone has a completely different set of circumstances. Without knowing all

these things you cannot make a fair comparison of successes or failures. Never

compare yourself to others, only compare yourself to the previous version of you.



Converting Failure into Value

Failure and setbacks allow you to learn something new every time; and they allow you

to grow. Theoretically, the more failures you have, the richer in experience you can

potentially become.

How can you learn something new every time you have a failure or setback?

➔ Ask the right questions and gather the right feedback.

➔ After each of your attempts, ask the following questions:

1. What are the things that you can improve in the next attempt?

○ Break it down by creating specific tasks you can take to level-up

yourself before your next attempt.

2. What are the controllable factors that you think are uncontrollable?

○ What actions can you take to turn them into things you can

control?

3. When are you going to try your next attempt?

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○ This is essential, some people may just procrastinate after a

setback, so set a hard deadline for yourself.



List down 2 failures you have experienced recently or in the past:

1.



2.





Using the 3 questions, write down how can you learn from your 2 failures:

1. What are the things that you can improve in the next attempt?



2. What are the controllable factors that you think are uncontrollable?



3. When are you going to try your next attempt?



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

Section 3

CREATING ACTIONABLE MOTIVATION



 

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“Without leaps of imagination, or dreaming, we lose the

excitement of possibilities. Dreaming, after all, is a form of

planning.”

-Gloria Steinem



Setting Attractive Goals with Tangible

Results

Actionable motivation means knowing what to do and what will become of them. The

key is having a planned set of actions you can execute right away, that helps you make

immediate concrete progress. This is because progress generates more motivation.



Step 1: Set Achievable Goals that are on your own terms

You can do this by creating something called a Progression Stairway. A Progression

Stairway is a path that you set for yourself to hit your goal. Think of your main goal as

sitting at the top of a staircase. Each step is aimed at making progress and getting you

closer to your ultimate goal every time.

The key is that each step is clear and distinct. If it is fuzzy or you’re not “surefooted”,

it’s easy to slip and become demotivated.

In a Progression Stairway, the steps you set are all based on your own pace and on

your own terms.



Set Goals Aimed at Growth

Instead of defining a goal whose success or failure depends on a specific outcome,

define it based on growth and progress, because an outcome is static and in the past.

It’s already happened and you can’t change it, but growth is always something in

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motion. That means there will always be something that you can do about it and there

will always be actions to follow up with and things to improve.

You can control your improvement, and you can measure it, plan it, and practice it. This

is the essence of actionable motivation.



Set Specific Goals

Specific means that you can easily answer the Who, What, When, Why, and Where.

◆ What do we want to achieve?

◆ Who is it for?

◆ When will it happen?

◆ Why do we want to achieve it?

◆ Where does it take place?

Clarity of intention is a key factor for Actionable Motivation.



Set Measurable Goals

Progress can be measured either qualitatively or quantitatively. The key is that it’s clear

enough for you to determine 3 things:

◆ Where you’re improving

◆ How you’re improving

◆ By how much you’re improving

Set Achievable Goals

Setting achievable goals means making it practical within your current circumstances

and constraints. It involves being able to break down the goal into concrete skills or

actions that you can actually do. Keep drilling down using this process to create smaller,

bite-sized goals that you start hitting one by one.



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Step 2: Make Acton Easy and Effective

In order to keep progress smooth, we need to do things effectively, otherwise we can

run out of motivation when we try to be “focused” without a strategy.

Don’t assume everything requires the same amount of focus. Different tasks require

different types and levels of focus. So to stay focused consistently, our strategy is to

Divide and Conquer.

To Divide means differentiating between tasks that require different sets of Focus Skills,

and to Conquer means to have a specific strategy and skill set to successfully attack

each type of task.



4 Main Focus Strategies

1. Practicing for Progress

2. Finding a New Solution

3. Executing for Efficiency, and

4. Learning New Knowledge



Practicing for Progress

Practicing is an action you take when you:

◆ Know exactly what you want to achieve,

◆ Know you can’t do it yet this at the moment, and

◆ Need to improve a skill to get there

In order to Focus, we have to identify and visualise the change. Mastering a skill is made

up of accumulated tiny changes. The key is to zoom in and break down an improvement

into tiny changes that you can actually see. Devote each Practice session to moving the

needle on one thing at a time.

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All big progress is made up of lots of accumulated small progress. Limit your practice

time, don’t overextend your attention. If possible, time your practice before a nap or

sleep time, so your brain can process it into long term memory, or muscle memory.

Scatter your practice tasks throughout the week, instead of concentrating them all at

one go. Your brain needs time to digest information.



Set up your next Practicing for Progress task



1. Set a time limit. Try to keep it to less than an hour.

2. Write down the small improvements that you are targeting.

3. Split your practice session into chunks, allowing you to evaluate progress after

each one.

4. After each attempt, write down your improvement. Record your tiny progress.

5. Rinse and repeat until you make it towards your improvement target.



Finding a New Solution

Finding a New Solution is an action you take when:

1. You want to achieve something,

2. But you don’t have an exact solution on how to do it yet

3. So your Focus intention is to find a way to do it.

These are more open ended kinds of tasks, where the exact steps are not a clear or

repetitive process like Practicing. For these tasks, you often have to discover things as

you go. Tasks like this require a very high level of focus, so you’ll need a systematic

strategy.

To define success effectively, we’ll be using the Superstructure Method to help you.



 

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The Superstructure Method

Write down all the different things you think your solution should have.



Next, split them into these 3 categories:

a. Must-have - absolutely essential in order for your solution to work.

b. Should-have - not absolutely essential, but your solution may suffer without it.

c. Good-to-have - having it is nice, but not having it won’t have any negative

impact either.



Must Haves

Should Haves

Good to Haves



Besides helping define success for your solution, they also give you a sense of priority.

Achieving all the Must-haves means you have a “good enough” solution. Adding the

Should-haves means your solution becomes more comprehensive. Getting the

Good-to-haves means the solution is above and beyond expectations.

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Once you start discovering the first few workable solutions, it’s very tempting to pick

one and immediately dive in. Try to resist the urge as we call this “action bias”, where

we automatically believe the first solution we find is the best one.

Instead:

1. Give yourself a set interval of time, say an hour, to look for solutions.

2. Use the Superstructure Method and keep the background question in mind.

3. At the end of the session, consolidate what you’ve found and then choose your

solution.

When you Focus, it’s important to set time limits because you only have a limited

amount of energy. These Focus sessions follow the law of diminishing returns. You can

only sustain a high level of Focus up to a certain ‘Optimal point’, after which your

effectiveness starts dropping.

For tasks that require longer Focus sessions, break them down into smaller, more

specific tasks, or break them into multiple sessions.



Executing for Efficiency

Executing for Efficiency is an action you take when:

◆ You already know what you want to achieve

◆ You know exactly how to do it.

This is different from Practicing for Progress because the main intention is to complete

something that needs to be done, rather than to improve a skill. And most of the time,

these tasks are one-off.

Focusing on Executing for Efficiency tasks is easy and straightforward, because you

know exactly what the input and output of your task is. But at the same time this can

also be a challenge, because the tasks are usually small but numerous. And they can

easily suck up a large portion of your time and energy when added together.

The key to being efficient is to Schedule, Timebox and do tasks in Batches.

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A Timebox is a strictly defined period of time that acts as a container for actions you

want to do.When you “Timebox” something, you are giving yourself a strict time limit

and making sure that you don’t invest more time than you originally planned.

We need to schedule a Timebox because our brains are simply not good at keeping

track of lots of open-ended tasks. By Scheduling, we are consciously devoting a specific

period of time. By using a Timebox, we’re making sure that this time is controlled. By

doing them in Batches, it means executing as many of the tasks as you can within the

time period you’ve allocated.

Steps to Executing Efficiently:

1. Decide on the length of your Timebox - Try to keep it within a 30 minute or 1

hour interval to prevent yourself from experiencing diminishing returns on your

Focus.

2. Schedule Timebox sessions in your Calendar - Fit them into the open time

slots on your Calendar, and if you have a lot of Execution tasks, try to have one

Timebox each day.

3. Set some timed reminders to alert you when an Executing for Efficiency

session is about to begin, and also when it is about to end.

4. Run through your most urgent tasks first, then move onto the others by order

of priority.

5. Stay disciplined, and stop when it is time to stop - Save the rest for the next

Timebox session because the aim is to maintain your Focus not only in the short

term, but for the long term as well.



 

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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

Learning New Knowledge

Learning New Knowledge is an action you take when:

1. You need to take in and process new information

2. You don’t have a specific short term purpose or objective in mind

Learning New Knowledge is done to keep our edge for long term benefits, and requires

an excessive amount of focus. Sometimes you can’t fully control the scope of this type of

action. It’s easy to be distracted during the time because you don’t always have a clear

output or indicator when you’ve finished. The key is to make sure the Knowledge you’re

learning is Applicable to you. First, actively look for action items from the information

you are processing.

Second is, make sure that you are always asking a background question:

◆ What message is the author trying to deliver?

◆ Is this beneficial to me in the short term or long term?

By doing this, it will create an anchor when you are processing the information, and

make you less vulnerable to external distractions. Sometimes if you can’t find any action

items, or any beneficial messages from the new material you are reading, we

recommend you to stop processing this information as you might end up wasting time.

Before you process the information, ask yourself quickly: “What’s the purpose of this

New Knowledge? And how will it benefit me?” If you’re not able to find any clear

answers to this question or no obvious benefits or purpose for this material, then it

might be best to stop before you start.



 

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Exercise: Making Action Easy and Effective



1. Practicing for Progress

Practicing is an action you take when you:

● Know exactly what you want to achieve, but know you can’t do it yet this at the

moment. So you need to improve a skill to get there.

Practicing for progress requires:

Staying consistently focused is challenging when Practicing something.

In order to Focus, we have to identify and visualise the change

Practicing involves accumulated tiny changes.

❖ The key is to zoom in and break down an improvement into tiny changes

that you can actually see.

❖ Limit your practice time, don’t overextend your attention.

❖ If possible, time your practice before a nap or sleep time, so your brain can

process it into long term memory, or muscle memory.

❖ Scatter your practice tasks throughout the week, instead of concentrating

them all at one go. Your brain needs time to digest information.



Setting up a Practicing for Progress task:

1. Set a time limit. Try to keep it to less than an hour.

2. Write down the small improvements that you are targeting.

3. Split your practice session into chunks, allowing you to evaluate progress after each

one.

4. After each attempt, write down your improvement. Record your tiny progress.

5. Rinse and repeat until you make it towards your improvement target.



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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

Write down one task that requires the ‘Practicing for Progress’ skill:



2. Finding a New Solution

Finding a New Solution is an action you take when you:

● want to achieve something, but you don’t have an exact solution on how to do it

yet. So your Focus intention is to find a way to do it.

Finding a New Solution:

Involves open ended kind of tasks , where the exact steps are not a clear or

repetitive process. Often you will have to discover things as you go. These tasks

require a very high level of focus.



The Superstructure Method

Use the Superstructure method to help you determine the best solution.

1. Write down all the different things you think your solution should have.

2. Split them into 3 categories:

a. Must-have - absolutely essential in order for your solution to work.

b. Should-have - not absolutely essential, but your solution may suffer

without it.

c. Good-to-have - having it is nice, but not having it won’t have any

negative impact either.

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When working on a task, ask yourself this question: “Does this information help me

achieve a Must-have, Should-have or Good-to-have criteria? Or none of the above?”



Preventing Action Bias

Action Bias is the belief that the first solution we find is the best one.

To prevent Action Bias, here are 3 steps to follow:

1. Give yourself a set interval of time to look for solutions.

2. Use the Superstructure Method.

3. At the end of the session, consolidate what you’ve found and then choose your

solution.



Setting Focus Sessions

Focus sessions follow the law of diminishing returns. You can only sustain a high level of

Focu up to a certain ‘Optimal point’, after which your effectiveness starts dropping.

For tasks that require longer Focus sessions:

1. Break them down into smaller, more specific tasks or

2. Break them into multiple sessions.

Write down one task that requires the ‘Finding a New Solution’ skill:



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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

3. Executing for Efficiency

Executing for Efficiency is an action you take when:

● you already know what you want to achieve and know exactly how to do it.

Executing for Efficiency tasks are easy and straightforward, but can also pose a

challenge as the tasks are usually small but numerous.

They can easily suck up a large portion of your time and energy when added together

and you should emphasize on the word”efficiency”.

How to be efficient?

Schedule, Timebox and do tasks in Batches.

By Scheduling, we are consciously devoting a specific period of time.

A Timebox is a strictly defined period of time that acts as a container for actions

you want to do. By using a Timebox, we’re making sure that this time is

controlled.

By doing tasks in Batches, it means executing as many of the tasks as you can

within the time period you have.



Steps to executing efficiently:

1. Decide on the length of your Timebox - try to keep it within a 30 minute or 1

hour interval to prevent yourself from experiencing diminishing returns on your

Focus.

2. Schedule Timebox sessions in your Calendar. Fit them into the open time slots

on your Calendar, and if you have a lot of Execution tasks, try to have one

Timebox each day.

3. Add timed reminders on your Digital Brain to alert you when a session is about

to begin, and when it is about to end.

4. Run through your most urgent tasks first, then move onto the others by order

of priority. They should already be ordered inside your Focus Roadmap.

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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

5. Stay disciplined, and stop when it is time to stop . Save the rest for the next

Timebox session as the aim is to maintain your Focus not only in the short term,

but for the long run too.



Write down one task that requires the ‘Executing for Efficiency’ skill:





4. Learning New Knowledge

Learning New Knowledge is an action you take when:

● You need to take in and process new information, and you don’t have a specific

short term purpose or objective in mind.

Learning new knowledge is done to keep our edge or for long term benefits. It requires

an excessive amount of focus, and sometimes you cannot fully control the scope of the

task. It’s easy to be distracted during the time because you don’t have a clear output for

finishing this task.



 

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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

How to stay focused:



As you are learning, make sure the knowledge is applicable to you by actively seeking

action items from the information you are processing. Try and think of some examples

of potential action items from a new source of knowledge. Ask yourself background

questions while learning new material, such as: What message is the author trying to

deliver? How is this beneficial to me in the short run or long run?

Ex: Learned new exercise on You Tube; action item: incorporate exercise into gym

routine.



53

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK





Section 4

MAKING MOTIVATION LAST



54

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

“Shallow men believe in luck. Strong men believe in cause

and effect.”

- Ralph Waldo Emerson



Turn Circumstances In Your Favor

Circumstances are the situations and conditions in your life. We tend to describe

favorable external situations as “Lucky” while unfavorable external situations are

“Unlucky”.

The Fortune Formula

This formula is about reclaiming ownership and responsibility of your external circumstances.

It’s a mental shift in your attitude. If the circumstances are your responsibility, then you will

care. You’ll stop accepting that something or someone else is controlling your circumstances.

Start from 0% and work your way up. Being able to influence something 50% is far better than

nothing at all.

When you look at any situation --- it all comes down to 4 factors:

1. People

2. Places

3. Things

4. Timing

Try to review each of the possible ways you’ve thought about achieving your Purpose,

especially those with external outcomes that seem to be uncontrollable, with these 4 factors.

External Circumstance: My manager’s reply on my reduce workload request

1. People: Who are the key people that consider my request?

2. Places: What’s the best place/channel to send my request?

3. Things: What key items should be included in the request?

4. Timing: When is the best time to talk about this?

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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

Next, we can generate some actions based on this analysis:

● Do some research/observe more about my manager’s routines

● Think about how to present my reasons as convincing and reasonable

● Anticipate what concerns / questions my manager will have about my request



Now, it’s your turn:

External Circumstance 1: ___________________________________



People:



Places:



Things:



Timing:



Actions:

56

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK



External Circumstance 2: ___________________________________



People:



Places:



Things:



Timing:



Actions:



 

57

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK



External Circumstance 3: ___________________________________



People:



Places:



Things:



Timing:



Actions:





Does this Fortune Formula guarantee your success? No, nothing in life is ever guaranteed. 

However, it significantly raises your chances for success, and lets you proactively take more control

over your “fate”. It will make the uncertain less uncertain when you’re trying to achieve your goals and

dreams.



58

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

How to Systematically Control Your External Circumstances:

1. Retake Ownership of your external circumstances. This is simply a mental shift

in your attitude towards your circumstances--that they are in your control.

2. Break down the factors that exist using the above Fortune Formula.

3. Review your roadmap. Make sure you have a complete understanding of your

objective and its roadmap.

4. Analyze how the 4 Factors apply to your roadmap (People, Places, Things,

Timing)

➔ Look for actions - Inputs you can invest in, to maximize the outcome of

the task.

➔ Focus on how you can maximize as many input actions as you can.



How to Maximise Existing Favorable Conditions to Reap Maximum

Momentum:

1. Understand that external circumstances are a flow. Your current set of

circumstances is not a static thing, and it will change over time.

2. Stop comparing yourself with others.





How to Transform Unfavorable to Favorable Conditions:

The key point is to keep the Forward Movement going no matter what. Focus on the

inputs you can make now.

Create learning experiences. You’ll equip yourself with vital experience and methods to

deal with similar situations the next time you encounter them, and help you to avoid the

same types of conditions altogether in the future.



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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

Build a Self-Sustaining Engine

An efficient way to keep Forward Moment is by creating a self-sustaining engine. This

simply means making motivation-generating actions a regular and automatic part of

your daily life. A key mindset or way of looking at this is to see things in terms of trends.



What is a Trend?

A trend is a direction of change. It’s the accumulated result of a series of consistent

actions. Most change happens over time, often behind the scenes, mostly going

unnoticed. Until a critical point when it suddenly becomes apparent.

Trends are either going up, or they’re going down, meaning they’re either going to make

you grow, or they’re going to pull you down instead. Some are moving faster or slower

than others, but they’re all moving. Trends are taking you somewhere whether you’re

aware of it or not. If you were aware of and in control of those trends, then you can be

the one in the driver’s seat.



The Daily Routine

To take control of your trends, you’ve got to start from your daily routine. These are the

regular actions that you take day in and day out. These are the building blocks to help

you generate motivational energy on autopilot.



Putting it into Practice

1. Identify a Keystone Habit

2. Incorporate it into your Daily Routine

3. Create a Feedback Loop



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1. Identify a Keystone Habit

A Keystone Habit is a type of habit that acts like a platform for other habits. It

enables other supporting habits to be easily formed and sustained. They can

apply to all sorts of things too.

For example, gathering the family around the dinner table every night is a

keystone habit that nurtures communication, a sense of belonging, sharing, and

lots of other positive things that hold a family together.



2. Incorporate It into your Daily Routine

Once you’ve picked that Keystone Habit, the second step is to incorporate it into

your daily routine or your daily schedule. If you don’t actively make time for

something, you’re either going to forget or you won’t end up doing it. To make a

habit stick, the key is consistency.

Once again, that means to make sure that you can afford to devote the time

you’ve assigned, and that it’s something that’s actually feasible. For example,

there’s no point in setting your Keystone Habit in the morning if you know that

you’re definitely not a morning person.



3. Create a Feedback Loop

Now that you’ve established a regular time to invest, step 3 is to make sure that

you can evaluate your own progress effectively, to get the most out of each

session. This is to avoid your routine becoming a repetitive loop.

Being aware of your progress means that you’ll always have improvement and

growth in mind. A Feedback Loop is a cycle that you generally repeat when

you’re learning something.

It consists of three steps: Practice, Apply, Learn

◆ Where each time you take the learning from the previous cycle to make

improvements during the next one.

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ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

◆ Whether you’re conscious of it or not, this is the process that most

people generally follow when learning something new.

Taking control of your Feedback Loop is a technique we use to learn things rapidly. And

it also applies to creating growth and progress because learning basically is the process

of trying to improve.



Creating an Effective Feedback Loop



A Feedback Loop is a simple cycle we follow when learning just about anything, and it can

be applied to making progress towards your goal.

A proper Feedback Loop has 3 stages:

Practice, Learn and Apply.

1. Practice is when you take action.

2. Learn is when you figure out what things to do differently next time and improve on

them, or, level up!

3. and Apply is when you actively put those improvements into action.

Most people only do step 1: Practice. They don't up the challenge and Learn or Apply at all!

That's why they end up with the same old routine, and remain stuck.

But if each time you take action towards your goal, you are actively taking steps to improve,

and have the initiative to apply them, and you keep leveling-up, you're going to be

unstoppable!

This is because you have created somewhat of an addiction--just like in video games and

gambling. You're little wins and improvements will, over time, transform into huge

improvements! This feeling of accomplishment will reinforce your drive more and more.

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Create Your Own Progression Stairway

Name your goal:



Break down your goal into smaller goals aimed at progress and growth. These goals

will be small, achievable (bite-sized) steps.



What does your Roadmap look like?

Level 1:



Level 2:



Level 3:



Level 4:



Level 5:



Level 6:



Level 7:



Level 8:



63

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

The next 3 questions require a little imagination.

Picture yourself going through the steps of your Roadmap as you complete them.



What might you experience as you put level one into Practice?



What might you Learn?



How will you Apply what you learn to improve yourself for level 2?



From there, visualize how you’ll improve your practice for the next level. What might you

Learn?



64

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

How will you Apply what you learn to improve yourself for level 3?







65

ACTIONABLE MOTIVATION ON DEMAND SELF-GUIDED WORKBOOK

Ready to Go the Extra Mile?

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and support! Plus, you’ll get some really exciting bonuses to boost your motivation in

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66

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