I’m writing this post as part of the “You Have an Inalienable Right To Rest!” sleep challenge, but the approach I’m describing can be used in any context when attempting to make a change.
What’s your motivation?
Motivation acts as the fuel that propels us toward our aspirations and goals, yet understanding its origin and depth often proves to be a complex task. Many times, our desires and ambitions are veiled by superficial reasons, concealing the true driving force behind our aspirations.
When pursuing change and improvement, unraveling the underlying motivations becomes a critical step, leading us toward sustainable and fulfilling transformation.
Understanding our deep motivation for a change can help us in the moments when “life happens” and suddenly the thing we want to do becomes difficult.
Below are two exercises designed to get at the deeper WHY.
The “7 Whys” exercise
The “7 Whys” exercise is a simple yet profound technique that digs beneath the surface, allowing us to peel back the layers of our desires to reveal the core motivation. It operates on the principle of persistent inquiry, asking “why” repeatedly to unveil deeper layers of motivation.
How it works
Let’s consider a common goal, such as wanting to start a business:
1. Why do I want to start a business?
Because I want financial independence.
2. Why do I want financial independence?
Because I want more control over my life.
3. Why do I want more control over my life?
Because I want to pursue my passions without limitations.
And so forth, asking “why” seven times or until you reach a point where the answer resonates deeply and emotionally.
The exercise aims to move beyond the surface-level reasons, tapping into the emotional core that fuels our ambitions.
Let’s try it
Now, let’s try it for improving sleep, or whatever health goal you’ve selected.
1. Why do I want to improve my sleep?
Because I don’t want to feel tired throughout my day and rely on coffee.
2. Why don’t I want to feel tired throughout my day?
Because I want to have the energy to get my work done, exercise, and everything I’ve planned for the day.
3. Why do I want to have energy for everything I’ve planned for the day?
Because I will feel accomplished.
4. Why will I feel accomplished?
Because I won’t feel like my days are slipping away.
5. Why don’t I want to feel like my days are slipping away?
Because I want my life to be well lived and meaningful.
6. Why do I want my life to be well lived and meaningful?
Because then I’ll feel I haven’t wasted it.
Behind my want to improve my life is a yearn for meaning and productivity. To keep things simple I didn’t go into the health aspects of it.
One of my deep drivers is to be as healthy and self-reliant as possible for as long as possible. Being completely reliant on others in older age is one of my biggest fears.
Now you try.
Send a “Postcard from the Future”
The “Postcard from the Future” technique harnesses the power of visualization, inviting you to vividly imagine your future self after successfully achieving your desired goal.
This exercise taps into the imagination, prompting a detailed and immersive vision of the desired outcome.
Visualizing success
Begin by finding a quiet space and closing your eyes.
Take a few deep breaths to relax and focus.
Envision yourself in the future, having successfully achieved your goal.
Picture the scenario as if it’s happening in real-time.
Crafting your postcard
Imagine details of this future scenario:
- What does success look like? Describe your surroundings, emotions, and achievements.
- How does achieving this goal impact your life? Visualize the positive changes and the fulfillment it brings.
- What do you hear, see, feel, and experience in this moment of success?
Take time to immerse yourself in this visualization.
Consider writing a detailed description or creating a mental image that captures this future success.
You could even consider creating a real postcard. It could serve as a tangible motivator when things get tough.
Embrace the emotions and sensations associated with achieving your goal.
Harnessing inspiration
The “Postcard from the Future” technique serves as a powerful source of inspiration and motivation.
It provides a clear and tangible vision of success, igniting the drive to work towards that envisioned future.
The synergy of understanding motivation
By combining the “7 Whys” exercise with the “Postcard from the Future” technique, you can experience a synergistic effect in understanding your motivations and visualizing your desired outcomes.
The “7 Whys” exercise delves into the core motivations, revealing the emotional drivers behind our goals.
In contrast, the “Postcard from the Future” technique provides a tangible and vivid representation of the achieved goal, fostering a sense of connection and inspiration.
When used together, these techniques unlock a deeper level of clarity and drive.
Understanding the emotional significance of our goals through the “7 Whys” exercise, followed by visualizing the future success with the “Postcard from the Future,” creates a profound connection between our motivations and our envisioned outcomes.
Potential challenges and considerations
Overthinking or stalling
Sometimes, you might find yourself overthinking or getting stuck in the “why” loop during the “7 Whys” exercise. If this happens, it can be helpful to take a step back, approach the question from a different angle, or seek support from a friend or mentor to gain a fresh perspective.
Difficulty in visualization
Not everyone finds it easy to vividly visualize the future in the “Postcard from the Future” exercise. For some, this process might feel abstract or challenging.
In such cases, it can be useful to practice relaxation techniques or guided imagery exercises to ease into the visualization process.
Managing expectations
While these techniques are powerful tools, it’s important to manage expectations.
Change and progress take time, and the envisioned future might not unfold exactly as imagined.
Embrace the journey and remain adaptable to the twists and turns along the way.
Embracing the journey
Unveiling motivation is a transformative journey, a quest to decipher the true essence of our aspirations. Through the “7 Whys” exercise, we navigate the layers of our desires, peeling them back to reveal the emotional bedrock that fuels our ambitions.
Coupled with the vivid visualizations of success offered by the “Postcard from the Future” technique, we bridge the gap between understanding our motivations and envisioning the fruits of our efforts.
The path to meaningful change and fulfillment is illuminated by the deep understanding of our “whys” and the vivid imagery of our desired future.
As we embark on this journey of self-discovery and transformation, let us harness the synergy between these techniques to pave the way for lasting change and unwavering motivation.
Are you trying to improve your sleep habits along with me? Share in the comments where you are in the journey.
This post is part of the “You Have an Inalienable Right To Rest!” sleep challenge. The aim is to inspire you to improve your sleep habits as they are the foundation of true deep health.
Subscribe to my Health Tips Newsletter to get condensed updates on the sleep challenge along with implementable health tips on movement, stress reduction, mindset, and much more. Sign up here and receive a sleep diary to track your sleep-related habits.
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