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What Do You Want to Have Done?

March 11, 2024 by Joycelyn Campbell 2 Comments

Common perceptions or definitions of motivation vary somewhat, but most are based on the work of Richard Ryan and Edward Deci, the developers of Self-Determination Theory. Self-Determination Theory incorporates the belief that humans have various needs they attempt to satisfy; it associates extrinsic and intrinsic motivation with the levels of needs Abraham Maslow described in his hierarchy, which was itself a misguided theory of motivation.

Oh, well, humanist psychology seemed like a good idea at the time, as I explained last year. But the fact is that people need air, water, food, sleep, shelter, and other people. Anything else is a preference, not a need. Treating preferences as needs trains your brain to focus on detecting threats (the lack or potential lack of something you’ve convinced your brain to perceive as a need) rather than on seeking rewards. That means it’s another impediment to creating transformational change. It’s also a great way to amp up your anxiety.

Ryan and Deci differentiate between intrinsic and extrinsic motivation based on whether you are doing an activity for its inherent satisfaction (your enjoyment of it in the here and now) or for some separable consequence (your potential enjoyment of a future outcome that will or may result from what you’re doing now).

They don’t, however, appear to make much of a distinction between the nature of the outcome (or reward) you are aiming for, as if a cash prize—an extrinsic reward—for  correctly estimating the number of marbles in a jar is no different from the joy you experience—an intrinsic reward—when  you finally master Corcovado on the saxophone after slogging through weeks or months of practice. (As I mentioned last time, although all motivation is intrinsic, rewards can be extrinsic or intrinsic.)

Just as all humans have six needs, we are all intrinsically motivated to do everything we’re currently doing, regardless of how much—or even if—we’re enjoying those activities. The notion that enjoyment in the here and now is a sign of intrinsic motivation is as nonsensical as the notion that we need respect or acknowledgement or appreciation.

Having Walked

I have walked every day for over 2,000 consecutive days. That’s over five and a half years. I always want to have walked. That hasn’t wavered from the first day to the present day. I wanted to have walked yesterday and the 2,000+ plus previous days, but on any given day—in the here and now—I may or may not want to walk.

Fortunately my walking does not depend on my day-to-day or moment-to-moment enjoyment or desire to walk because I always have a desire to have walked. Long ago, the impulse to walk became a habit. It’s part of my mental model, which is entirely intrinsic. When I don’t want to walk, it’s because I want to do something else. That’s how dopamine, aka motivation, works. But I still want to have walked. And I know that tomorrow I will want to have walked today, so I will walk today.

I’ve been a walker at least since I was three years old and set out on my own to check out the unknown lands beyond the block where I lived. But I didn’t make a commitment to daily walking until five and a half years ago. I couldn’t have known that I want to have walked every single day until after I had some experience with walking every single day. I started out with a 30-day commitment, which provided me with the additional information (experience) that resulted in an ongoing commitment.

After doing it for several years, I now know that having walked is extremely satisfying. Furthermore, the experience of having walked every day for the past 2,000+ days is far more persistently satisfying than any individual experience of walking could possibly be!

Having Written

Writing is an even better example. Over the course of several decades, I wrote a lot of fiction. During that time I subscribed to and read many magazines and books aimed at writers and attended classes, workshops, and conferences for writers. “Writer’s block,” something even non-writers have heard of, is addressed in many of those spaces and places. Although, I was never really afflicted by it, I definitely didn’t always want to write.

It’s said that there are two kinds of writers, those who enjoy writing and those who enjoy editing. I fall into the latter category. However, unless you write, there’s nothing to edit. In the case of writing, as in walking, sometimes I wanted to write and sometimes I didn’t, but I always wanted to have written.

The actual experience of writing is described by very many writers as something they go to great lengths to not do. A Google search for “writing is hard” revealed 2,760,000,000 results. One writer said:

I also hate writing when I have better things to do. Doze, eat cheese and crackers, solve easy Sudoku puzzles, shop for books on the Internet, doze some more. I’ve concluded that even some unpleasant chores are less hateable than writing. Cat box cleaning, evacuating the hard drive of viruses, defeating drain clogs. Sometimes I feel like I would trade a writing obligation for a trip to the emergency room for stitches. More than once I’ve promised the gods in their pantheon a year of my life if they would get me out of a writing commitment.

Although this person talks about a writing obligation and a writing commitment, remember that no one forces anyone into becoming a writer and those who do undertake the writing life could certainly find more enjoyable hobbies or easier or more lucrative ways of making a living. But they don’t.

Here’s a post about all the things you have to do before you can begin writing, including:

Patch all the nail holes in your walls.
Deep clean anything. Some ideas: the washing machine, the bathtub, the kitchen counters.
Try a new recipe that requires an ingredient you have to go to the store to find.

No deadline is required; simply being faced with a blank page can get writers to tackle all the household chores they’ve been putting off.

So if the extent to which you enjoy what you’re doing is a signal of intrinsic motivation, then the logical conclusion is that most writers are not intrinsically motivated. And yet the vast majority of people who write are deeply committed to the writing itself rather than to the possibility of fame, wealth, or even publication—which is fortunate because the chances of achieving any of those things are extremely slim. Whether or not they want to write in this moment, they want to have written.

When you consider your future self—tomorrow’s or next week’s or next month’s version of you—ask yourself what that you would want to have done. What would that you be satisfied or joyful or exhilarated by having done? And then try doing that in the here and now.


This is the second of three posts on motivation. The first one is here.

Filed Under: Beliefs, Brain, Contrivances, Distinctions Tagged With: Future Self, Intrinsic Motivation, Intrinsic vs Extrinsic Motivation, Motivation, Needs, Preferences, Walking, Writing

Suspend Disbelief and Commit
to the Process (Part 1)

December 29, 2019 by Joycelyn Campbell Leave a Comment

Disbelief: an inability to believe that something is true.

As a lifelong reader and writer, I’m on familiar terms with the concept of willing suspension of disbelief. The ability to suspend disbelief makes it possible for us to immerse ourselves in stories about people who don’t exist living in places that don’t exist (or don’t exist exactly as they are depicted) so that we can, at least temporarily, relate to them as if they and their thoughts, feelings, predicaments, and actions are every bit as real as we are.

Reading a novel is sort of like making a compact (looser than a contract) with an author. The reader agrees to suspend disbelief, which means trusting the author. And the author agrees to do his or her best to be trustworthy by getting things right, even when those things are not factual—in fact, especially when they are not factual. That includes keeping the plot and the characters straight, maintaining internal consistency, not making obvious errors, and having a juicy story to tell in the first place.

Vampires in San Francisco

I stopped suspending my disbelief in Atonement by Ian McEwan once he introduced an event for the sole purpose of moving the plot forward. I willingly suspended my disbelief in Anne Rice’s Interview with the Vampire until she placed the toll booths at the wrong end of the Golden Gate Bridge. Losing my suspension of disbelief in Atonement was a big deal because the plot contrivance was pivotal to the outcome of the story. The toll booths, on the other hand, were a minor issue in Rice’s Vampire Chronicles.

As a reader, I felt I was doing my part in both cases; it was the authors who let me down. I would have had a much different experience, however, if I’d approached Interview with the Vampire without a willingness to suspend disbelief. The very idea of “vampires” would have been a deal-breaker; I would never have begun reading the book. Not reading Interview with the Vampire probably wouldn’t have altered my life significantly—although it did give me that toll booth example, which I’ve used many times.

Things without Names

But there are other books I’ve read that I believe have enhanced my life, and reading them has contributed, even if in a small way, to me becoming the person I am now. One example is my all-time favorite novel, One Hundred Years of Solitude by Gabriel Garcia Marquez. It begins:

Many years later, as he faced the firing squad, Colonel Aureliano Buendia was to remember that distant afternoon when his father took him to discover ice. At that time Macondo was a village of twenty adobe houses, built on the bank of a river of clear water that ran along a bed of polished stones, which were white and enormous, like prehistoric eggs. The world was so recent that many things lacked names, and in order to indicate them it was necessary to point.

Magical realism definitely requires the willing suspension of disbelief.

But there has to be some promise—some prospective payoff—to cause us as readers to suspend our disbelief and invest our time and energy in a story. We like the genre or the author. The book comes highly recommended by a trusted source. It’s the next volume in a series we’re already hooked on. Or maybe we pick up a copy in a library or bookstore and are immediately captivated by the opening.

Whatever the case may be, on the one hand we readers automatically understand that suspension of disbelief is a requirement of getting the most out of fiction. On the other hand, we don’t automatically or permanently suspend disbelief for every work of fiction we encounter. We discriminate. But once we’re in, we’re in, so to speak—unless the author messes up.

Imagination and Truth

Author and columnist William Safire explored the subject of suspension of disbelief in a 2007 piece for The New York Times:

[W]ho coined the phrase and in what context? The quotation books have the coiner — the English poet Samuel Taylor Coleridge, in his 1817 “Biographia Literaria”: “That willing suspension of disbelief for the moment, which constitutes poetic faith.”

But the context is an eye-opener. Coleridge and William Wordsworth were neighbors. They agreed one day that “the two cardinal points of poetry” were “the power of exciting the sympathy of the reader by a faithful adherence to the truth of nature” (Wordsworth’s specialty, with his “host of golden daffodils”) and “the power of giving the interest of novelty by the modifying colors of imagination” (which Coleridge was especially good at). They agreed to contribute individually to a group of “Lyrical Ballads.”

You may not have noticed, but we’ve sort of wended our way, via imagination and truth, to art and science.

Safire added:

Richard Sha, professor of literature at American University, takes this to mean that “…one must willingly suspend one’s skepticism.”

Don’t Drink the Kool-Aid!

Suspending one’s skepticism in undertaking to read a work of fiction doesn’t usually pose much danger. But in other realms of life, it can lead to a variety of negative outcomes, from minor mistakes to profound tragedy. But while it shouldn’t be done lightly or habitually, there are some times and places where it definitely should be done—where it has to be done if we’re to get anything out of the situation, the learning, or the experience. We not only need to suspend disbelief, we also need to commit to the process if we want to:

  • Learn something new (a musical instrument, a language, a creative pursuit…)
  • Start something (a business, a project, a relationship…)
  • Make a significant decision (to become a parent, to get into or out of a relationship, to take or leave a job…)

What does this have to do with creating transformational change? Maybe you’ve figured that out. If not, it’s what I’ll be covering in the next installment.

Filed Under: Beliefs, Learning, Living, Stories, Writing Tagged With: Fiction, Reading, Suspension of Disbelief, Writing

W Is for Writing

April 5, 2017 by Joycelyn Campbell Leave a Comment

Writing is such an effective tool for change that I use it in all of my classes and workshops. It can help you clarify intentions or goals and assist you in staying on track. It’s also extremely useful for helping you calm down, focus, and develop clarity about troubling or difficult issues.

The pen compels lucidity. —Robert Stone, novelist

The catch is that in order to get the best results, you need to be clear from the outset about what you want from your writing. You could just fill page after page in a notebook (something I did for quite a few years until I chucked the lot), but after you’re finished you may not be any clearer than you were to begin with. You might even be more confused.

Starting out with a question or prompt, maybe just a keyword or key phrase, can allow you to access some of the thoughts that may be swimming below the surface. Using a multi-part exercise can help you get even deeper and reap greater rewards.

The two basic approaches to writing—flow writing and deliberate writing—involve using the two different parts of the brain (System 1 and System 2). The problem with completely unstructured writing is that it can muddle these two approaches so that you don’t get the full benefit of either.

Flow Writing:
Making Use of Associative Thinking

The unconscious (System 1) excels in associative thinking. It detects patterns and connects dots quicker than the conscious part of your brain (System 2) can. It’s a fast processor that sometimes sacrifices accuracy for speed. But it also has access to lots of information the conscious brain isn’t aware of.

Flow writing, which is also called free writing, is non-linear, non-rational, and non-logical. You put your pen to paper and write quickly, letting the words “flow” without censoring or editing them. You don’t stop to think about what you’re writing. The best way to free your mind for flow writing is to set a page limit or use a timer.

Flow writing is a good choice if you’re not entirely sure what the problem is. If you have a lot of thoughts swirling around in your head, you can get them down on paper and take a look at them. But even with flow writing, you’ll get better results if you begin with a specific question, prompt, or keyword.

Deliberate Writing:
Making Use of Logical, Linear Thinking

The conscious part of the brain is rational, logical, and linear. It operates at a much slower—more deliberate—speed than the unconscious. A good way to engage conscious thinking is to respond to a series of questions or prompts. While flow-writing casts a wide net in search of answers or information, deliberate writing narrows the search.

This 8 Step Problem-Solving exercise is an example of using deliberate thinking to gain clarity. You proceed through the sequence of questions or statements with the intention of reaching some resolution.

Integrated Writing:
Making Use of Both Kinds of Thinking

Sometimes flow writing or deliberate writing alone is sufficient, but integrating them can be much more powerful. Integrated writing is synergistic rather than additive, which means the whole (the result) is greater than the sum of the parts you used to get there. A few examples of integrated writing include:

10 minutes of flow writing (System 1 associative thinking) followed by writing the answers to a series of questions (System 2 logical, linear thinking). You can create your own set of questions or use the ones in the 8 Step Problem-Solving exercise.

Write Your Way Out of the Story. For instructions scroll to Antidote #3 in this post on rumination.

Go Deeper: This is a 4-part exercise that’s best to do in one sitting. Begin by writing a question at the top of a blank page and then flow write in response to it for 8-12 minutes. Next, reread what you wrote (engaging System 2), select a sentence or phrase, and write it at the top of another blank page. Flow write in response to this sentence or phrase for 8-12 minutes. Finally, reread both pieces (System 2), find a question—either one you asked in your writing or one that occurs to you after reading—write it at the top of a blank page, and flow write in response to it for 8-12 minutes. Then reread all three pieces and write a one-paragraph summary (System 2).

No matter which type of writing you decide to use, remember to have an intention. Be clear about what you’re doing and what you want to get out of your writing.

Practice, Practice, Practice

Even if writing doesn’t come naturally to you or seems like punishment, if you want to create habits that serve you, follow through on your goals and intentions, and develop your self-awareness, it’s worth exploring and experimenting with it.

As with any tool you want to master, regular practice makes all the difference. When you set and keep the same general time and place to write, you encourage (or prime) your brain to respond.

When you go into a restaurant, your brain is focused on deciding what to eat. When you get into your car, your brain is focused on driving. This is one of those obvious things you probably don’t really think about it. When you go into the restaurant, your brain is not focused on driving because it isn’t presented with environmental cues related to driving.

Another reason for developing a writing practice is that the real benefits of writing are cumulative. They are gained over time, not as the result of any individual exercise or piece of writing.


Part of the series A-Z: An Alphabet of Change.

Filed Under: Alphabet of Change, Brain, Clarity, Consciousness, Habit, Mind, Unconscious, Writing Tagged With: Clarity, Habit, Practice, Writing

Be Good to Your Brain

December 4, 2014 by Joycelyn Campbell Leave a Comment

brain workoutWant to stay mentally sharp? There are all kinds of things you can do: listen to music, read a book, gaze at a building, help someone out, get involved in a hobby.

These activities not only make you feel good, they also happen to be very good for your brain in a variety of different ways.

Click on the links to read the full articles.

Listening to music benefits the brain in 8 surprising ways.

Playing a musical instrument benefits your brain even more by giving it an excellent “full-body” workout.

Looking at buildings designed for contemplation may produce the same health benefits provided by meditation—and with less effort.

Dancing, getting some hobbies, and reading (among other things) all help to keep your brain young.

Speaking of reading, ditching the e-reader once in a while and reading an actual book can increase your comprehension, make you more empathetic, and even improve your sleep.

No matter how old you are, learning a new language improves gray matter density and white matter integrity.

Finally, giving really is better than receiving—for you and for your brain.

Be good to your brain and your brain will continue being good to you!

Filed Under: Brain, Brain & Mind Roundup, Learning, Living, Memory, Mind Tagged With: Architecture, Brain, Language, Mental Sharpness, Mind, Music, Reading, Writing

Searching for Clarity? Try Writing.

October 9, 2014 by Joycelyn Campbell 5 Comments

writing

Writing is a great tool to use when you want to gain clarity about an issue you’re dealing with or are troubled by. This is not news. The catch is that in order to get the best results you need to be clear from the outset about what you want from your writing. You could just fill page after page in a notebook (something I did for quite a few years until I chucked the entire lot), but after you’re finished you may not be any clearer than you were to begin with. You might even be more confused.

Simply writing about a troubling issue can provide benefits, such as helping you feel better, but it isn’t the best way to get clarity.

There are two approaches to writing for clarity—flow writing and deliberate writing—that involve different ways of using the brain. The problem with simply writing about something is that it tends to muddle these two approaches, which means not getting the full benefit of either.

Flow Writing: Making Use of Associative Thinking

The unconscious (System 1) excels in associative thinking. It detects patterns and connects dots quicker than the conscious part of our brain (System 2) can. It’s a fast processor that sometimes sacrifices accuracy for speed. But it also has access to lots of information the conscious brain isn’t aware of.

Flow writing, which is also called free writing, is non-linear, non-rational, and non-logical. There’s no structure to flow writing. You just put your pen to paper and write quickly, letting the words “flow” without censoring or editing them. You don’t stop to think about what you’re writing. The best way to free your mind for flow writing is to set a page limit or use a timer. Flow writing is a good choice if you’re not entirely sure what the problem is. If you have a lot of thoughts swirling around inside your head, you can get them down on paper and take a look at them. But even with flow writing, you’ll get better results if you begin with a specific question to prime your unconscious to focus on the issue or situation at hand.

Deliberate Writing: Making Use of Logical, Linear Thinking

The conscious part of the brain is rational, logical, and linear. It operates at a much slower—more deliberate—speed than the unconscious. A good way to engage conscious thinking to gain clarity about something is to respond to a series of questions or prompts. While flow-writing casts a wide net in search of answers or information, deliberate writing narrows the search.

This 8 Step Problem-Solving exercise is an example of using deliberate thinking to gain clarity. You proceed through the sequence of questions or statements with the intention of reaching some type of resolution about the problem.

Integrated Writing: Making Use of Both Kinds of Thinking

There are times when either flow writing or deliberate writing alone will be sufficient. But integrating them can be much more powerful in terms of results. Integrated writing is synergistic rather than additive, which means the whole (the result) is greater than the sum of the parts you used to arrive at it. A few examples of integrated writing include:

10 minutes of flow writing (System 1 associative thinking) followed by writing the answers to a series of questions (System 2 logical, linear thinking). You can create your own set of questions or use the ones in the 8 Step Problem-Solving exercise.

Write Your Way Out of the Story. For instructions scroll to Antidote #3 in this post on rumination.

Go Deeper: This is a 4-part exercise that’s best to do in one sitting. Begin by writing a question at the top of a blank page and then flow write in response to it for 8-12 minutes. Next, reread what you wrote (engaging System 2), select a sentence or phrase, and write it at the top of another blank page. Flow write in response to this sentence or phrase for 8-12 minutes. Finally, reread both pieces (System 2), find a question—either one you asked in your writing or one that occurs to you after reading—write it at the top of a blank page, and flow write in response to it for 8-12 minutes. Then reread all three pieces and write a one-paragraph summary (System 2).

No matter which type of writing you decide to use, having an intention—being clear about what you’re doing and what you want to get out of your writing—is probably the most important element.

Filed Under: Brain, Consciousness, Living, Unconscious, Writing Tagged With: Associative Thinking, Brain, Consciousness, Deliberate Writing, Flow Writing, Intention, Unconscious, Writing

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