Download - Mrc loving what you do 2013
Loving What You Do: Intrinsic Motivation
David D. Nowell, Ph.D. www.DrNowell.com
Overview
•Your brain’s reward-and- planning system•Asking 2 questions•The “Rule of Thirds”•Q&A&D
YOUR BRAIN’S REWARD-AND-PLANNING SYSTEM
Image: wikimedia commons
Cortico-striatal loop
The reward-and-planning system
What does dopamine feeeel like?
Appendix A
Peak experiences
ASKING 2 QUESTIONS
04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.
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Am I having fun now?Is this important?
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important?
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(85 – X) x 365
Determining what I’m here to “do, be, and have”
We are shaped by:• Peer interactions• Supportive adults• Family / culture / faith• Media and marketing
Ongoing clarity comes with:
• Morning 10-minute review
• Weekly planning session
• Ongoing review of successes and frustrations
• Intensives – annual mini-retreats
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fun?
Framingham Heart Study
“…happiness, like health, is a collective phenomenon.”
04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?Is this important?
x
04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
Beware dopamine tricksters!• Facebook• Gambling• Shopping• Video games• Free online Aramaic course
Determine in Advance When You’ll Check Email and Facebook Tomorrow
StayOnTask app
The best defense against the manipulation of our attention is to determine for ourselves – in advance - how we want to invest it.
- E. Goldberg
The Excellent Daily Planner
• 2 pages per day• Master to-do list• With you at all times
Yoga / read
Staff meeting
Planningsession
Phone calls
billing
Vh: jeff w/ puritan oil
Vc: kate re: brimfield
TC umass dermatology. Spoke w/ cindy 508 8564000
The Excellent Daily Planner
• 2 pages per day• Master to-do list• With you at all times
What’s a To-Do list for anyway?
Learn French
Stop smoking
Be a better spouse
The Excellent Daily Planner
• 2 pages per day• Master to-do list• With you at all times
Weekly Overview
10-Minute Morning Review
Where will I most likely feel distracted today?
What will you do today that you'll still remember one year from now??
Stop 5 times a day for reflection and reconnecting and re-focusing
Consider your sensory needs
• Applying lotion• Clicking pen• Gum• Raw carrots• Fidget toys• Fans and other white noise• Stretch breaks
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
Increase salience
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Use extrinsic reward creatively
04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.
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easy hard
If It’s Harder than a “3” Find Some Way to Make It Easier
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Assign separate due dates for smaller parts of big projects
Barter Social/Practical Support
• Food prep for optimal nutrition• Domestic organization• Pre-tax paperwork
Emphasize the sensory details of your desired outcome
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YesYes
NoYes
YesNo
NoNo
Am I having fun now?
Is this important?
THE “RULE OF THIRDS”
…a challenge
Q&A&D
David D. Nowell, Ph.D. www.DrNowell.com