🎯 Motivation & Behavior Activation *coming soon
- 1. 1.1 What Drives Human Motivation 00:00:00
- 2. 1.2 Recognizing Internal vs. External Influences 00:00:00
- 3. 1.3 How Values Shape Motivation 00:00:00
- 4. 1.4 Intrinsic Motivation: Doing Things for Joy and Growth 00:00:00
- 5. 1.5 Extrinsic Motivation: Rewards, Recognition, and Pressure 00:00:00
- 6. 1.6 Balancing Both for Better Outcomes 00:00:00
- 7. 1.7 Identifying Your Primary Drivers 00:00:00
- 8. 1.8 The Role of Beliefs in Staying Motivated 00:00:00
- 9. 1.9 Why Motivation Fades Over Time 00:00:00
- 10. 1.10 Spotting Triggers That Boost Motivation 00:00:00
- 11. 1.11 Recognizing Unhealthy Motivation Sources 00:00:00
- 12. 1.12 How to Shift from External to Internal Motivation 00:00:00
- 13. 1.13 Self-Reflection on What Moves You Forward 00:00:00
- 14. 1.14 Building Motivation Awareness Exercises 00:00:00
- 15. 1.15 Applying Internal vs. External Drivers to Real-Life Goals 00:00:00
- 1. 2.1 Why Clear Goals Matter for Success 00:00:00
- 2. 2.2 The SMART Goal Framework Explained 00:00:00
- 3. 2.3 How to Break Down Large Goals 00:00:00
- 4. 2.4 Identifying Short-Term vs. Long-Term Goals 00:00:00
- 5. 2.5 Aligning Goals With Personal Values 00:00:00
- 6. 2.6 Setting Realistic Expectations 00:00:00
- 7. 2.7 Avoiding Goal Overload and Burnout 00:00:00
- 8. 2.8 Prioritizing Which Goals Come First 00:00:00
- 9. 2.9 Writing Goals in Positive Language 00:00:00
- 10. 2.10 Using Visual Tools for Goal Tracking 00:00:00
- 11. 2.11 How to Adjust Goals Without Losing Focus 00:00:00
- 12. 2.12 The Difference Between Effort and Outcome Goals 00:00:00
- 13. 2.13 How to Measure Progress Effectively 00:00:00
- 14. 2.14 Staying Flexible While Committed 00:00:00
- 15. 2.15 Creating a Goal Roadmap for Daily Action 00:00:00
- 1. 3.1 Identifying Mental Blocks That Hold You Back 00:00:00
- 2. 3.2 The Psychology of Fear in Daily Life 00:00:00
- 3. 3.3 Recognizing Negative Self-Talk 00:00:00
- 4. 3.4 Doubt vs. Healthy Caution 00:00:00
- 5. 3.5 Understanding Procrastination Patterns 00:00:00
- 6. 3.6 Small Wins to Overcome Big Fears 00:00:00
- 7. 3.7 How to Reframe Failure as Feedback 00:00:00
- 8. 3.8 Tools to Break Through Self-Doubt 00:00:00
- 9. 3.9 Strategies for Tackling Procrastination 00:00:00
- 10. 3.10 Time Blocking to Stay Productive 00:00:00
- 11. 3.11 Managing Anxiety Around Taking Action 00:00:00
- 12. 3.12 Visualizing Confidence and Success 00:00:00
- 13. 3.13 Building Resilience Against Setbacks 00:00:00
- 14. 3.14 Creating a Plan for Facing Mental Barriers 00:00:00
- 15. 3.15 Celebrating Breakthroughs and Growth 00:00:00
- 1. 4.1 Understanding Reward Systems in the Brain 00:00:00
- 2. 4.2 Natural vs. Artificial Rewards 00:00:00
- 3. 4.3 The Role of Positive Reinforcement 00:00:00
- 4. 4.4 Avoiding Over-Reliance on Rewards 00:00:00
- 5. 4.5 Using Milestones as Mini-Rewards 00:00:00
- 6. 4.6 Self-Care as a Form of Reward 00:00:00
- 7. 4.7 The Science of Dopamine and Motivation 00:00:00
- 8. 4.8 How to Choose the Right Reward 00:00:00
- 9. 4.9 Linking Rewards to Healthy Behaviors 00:00:00
- 10. 4.10 Rewarding Effort vs. Outcome 00:00:00
- 11. 4.11 Building Momentum With Small Rewards 00:00:00
- 12. 4.12 How Habits Are Reinforced by Rewards 00:00:00
- 13. 4.13 Avoiding Punishment-Based Motivation 00:00:00
- 14. 4.14 Creating a Personal Reward System 00:00:00
- 15. 4.15 Tracking Reward Cycles for Long-Term Growth 00:00:00
- 1. 5.1 The Power of Micro-Steps in Big Goals 00:00:00
- 2. 5.2 Identifying Overwhelm Triggers 00:00:00
- 3. 5.3 Chunking Tasks for Manageability 00:00:00
- 4. 5.4 Creating a Step-by-Step Action Plan 00:00:00
- 5. 5.5 Scheduling Tasks in Small Time Blocks 00:00:00
- 6. 5.6 Building Confidence Through Small Wins 00:00:00
- 7. 5.7 How to Avoid Overthinking Large Tasks 00:00:00
- 8. 5.8 Using Checklists for Progress Tracking 00:00:00
- 9. 5.9 Eliminating Barriers to First Steps 00:00:00
- 10. 5.10 Rewarding Completion of Small Steps 00:00:00
- 11. 5.11 Practicing “One Thing at a Time” Focus 00:00:00
- 12. 5.12 How to Pace Yourself in Long Projects 00:00:00
- 13. 5.13 Using Accountability for Small Steps 00:00:00
- 14. 5.14 Celebrating Micro-Milestones 00:00:00
- 15. 5.15 Reviewing and Refining Task Breakdown 00:00:00
- 1. 6.1 Why Consistency Outweighs Intensity 00:00:00
- 2. 6.2 The Science of Habits and Routines 00:00:00
- 3. 6.3 Designing a Morning Routine for Success 00:00:00
- 4. 6.4 Evening Routines That Promote Rest 00:00:00
- 5. 6.5 Anchoring New Habits Into Daily Life 00:00:00
- 6. 6.6 Using Structure to Reduce Decision Fatigue 00:00:00
- 7. 6.7 Tracking Consistency With Simple Tools 00:00:00
- 8. 6.8 How to Stay Consistent When Motivation Drops 00:00:00
- 9. 6.9 Creating Rituals for Daily Tasks 00:00:00
- 10. 6.10 Identifying Breakers of Routine 00:00:00
- 11. 6.11 Replacing Negative Habits With Positive Ones 00:00:00
- 12. 6.12 Adapting Routines to Lifestyle Changes 00:00:00
- 13. 6.13 Weekly Review of Consistency Progress 00:00:00
- 14. 6.14 Building Long-Term Discipline 00:00:00
- 15. 6.15 How Structure Strengthens Behavior Activation 00:00:00
- 1. 7.1 Recognizing the Signs of Low Motivation 00:00:00
- 2. 7.2 Accepting Setbacks Without Shame 00:00:00
- 3. 7.3 The Importance of Rest and Recovery 00:00:00
- 4. 7.4 Reconnecting to Your “Why” 00:00:00
- 5. 7.5 Finding Inspiration From Role Models 00:00:00
- 6. 7.6 Using Visualization to Reset Motivation 00:00:00
- 7. 7.7 How Gratitude Fuels Renewed Energy 00:00:00
- 8. 7.8 Breaking Out of a Motivation Slump 00:00:00
- 9. 7.9 Rebuilding Confidence After Failure 00:00:00
- 10. 7.10 Changing Environment to Boost Energy 00:00:00
- 11. 7.11 The Role of Music, Movement, and Mood 00:00:00
- 12. 7.12 Journaling for Renewal of Focus 00:00:00
- 13. 7.13 Seeking Support to Regain Drive 00:00:00
- 14. 7.14 Small Wins That Restore Momentum 00:00:00
- 15. 7.15 Creating a Comeback Plan for Motivation 00:00:00
- 1. 8.1 Why Accountability Boosts Motivation 00:00:00
- 2. 8.2 Choosing the Right Accountability Partner 00:00:00
- 3. 8.3 The Role of Mentors and Coaches 00:00:00
- 4. 8.4 Using Peer Groups for Support 00:00:00
- 5. 8.5 Social Contracts: Agreements That Stick 00:00:00
- 6. 8.6 The Benefits of Team-Based Goals 00:00:00
- 7. 8.7 How to Give and Receive Encouragement 00:00:00
- 8. 8.8 Online Communities for Accountability 00:00:00
- 9. 8.9 Creating Family or Friend Support Networks 00:00:00
- 10. 8.10 Avoiding Negative Social Influences 00:00:00
- 11. 8.11 The Role of Check-Ins and Updates 00:00:00
- 12. 8.12 Group Challenges That Keep You Motivated 00:00:00
- 13. 8.13 Tracking Progress Together 00:00:00
- 14. 8.14 Balancing Independence With Accountability 00:00:00
- 15. 8.15 Sustaining Engagement Through Social Support 00:00:00
- 1. 9.1 The Transition From Action to Habit 00:00:00
- 2. 9.2 Why Habits Stick Better Than Willpower 00:00:00
- 3. 9.3 Recognizing Keystone Habits 00:00:00
- 4. 9.4 The Habit Loop: Cue, Routine, Reward 00:00:00
- 5. 9.5 How to Strengthen New Habits 00:00:00
- 6. 9.6 Avoiding Relapse Into Old Patterns 00:00:00
- 7. 9.7 Environmental Design for Habit Success 00:00:00
- 8. 9.8 Habit Stacking for Efficiency 00:00:00
- 9. 9.9 Building Habits Around Health and Wellness 00:00:00
- 10. 9.10 Tracking Habit Progress With Tools 00:00:00
- 11. 9.11 Using Accountability for Habit Building 00:00:00
- 12. 9.12 The Role of Identity in Long-Term Change 00:00:00
- 13. 9.13 How Long It Takes to Build a Habit 00:00:00
- 14. 9.14 Maintaining Habits During Stressful Times 00:00:00
- 15. 9.15 Reinforcing Habits for Lifelong Success 00:00:00
- 1. 10.1 Why a Personal Plan Matters 00:00:00
- 2. 10.2 Identifying Your Core Motivation Drivers 00:00:00
- 3. 10.3 Writing a Clear Motivation Statement 00:00:00
- 4. 10.4 Setting Long-Term Aspirations 00:00:00
- 5. 10.5 Breaking Plans Into Short-Term Milestones 00:00:00
- 6. 10.6 Scheduling Daily and Weekly Actions 00:00:00
- 7. 10.7 Building Accountability Into Your Plan 00:00:00
- 8. 10.8 Creating Reward Systems for Progress 00:00:00
- 9. 10.9 Anticipating Challenges in Your Plan 00:00:00
- 10. 10.10 Creating Backup Strategies for Low Motivation 00:00:00
- 11. 10.11 Tracking Progress With Visual Tools 00:00:00
- 12. 10.12 Reviewing and Updating Your Plan Regularly 00:00:00
- 13. 10.13 Involving Support Systems in Your Plan 00:00:00
- 14. 10.14 Practicing Flexibility in Changing Circumstances 00:00:00
- 15. 10.15 Completing and Living Your Motivation Blueprint 00:00:00
Course overview
Lesson Overview
10.10 – Creating Backup Strategies for Low Motivation: Motivation won’t always stay high, so build safety nets into your plan. Backup strategies keep progress alive when energy drops. Prepare simple alternatives—like doing a smaller task, listening to a motivational playlist, or reviewing your “why.” Create a short list of quick wins that help you restart momentum. Backup plans prevent guilt and keep effort flowing through slow days. The goal isn’t perfection but resilience. Having a system for tough times ensures that progress never fully stops.
About this course
Practical strategies to increase motivation, activate positive behaviors, and achieve personal and professional goals.
This course includes:
- Goal-setting templates and action planning tools
- Exercises for practicing behavior activation techniques
- Progress tracking and reinforcement resources