🎯 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
5.10 – Rewarding Completion of Small Steps: Rewarding small steps keeps motivation alive during long projects. Each reward tells your brain, “This effort matters.” It can be as simple as taking a walk, listening to music, or writing “done” in bold letters. Small rewards create satisfaction and reinforce progress. They also help you stay patient when final results take time. The key is consistency—acknowledge effort every time, not just big milestones. Over time, your brain learns to enjoy the process itself. Rewarding small steps builds habits that keep motivation steady and strong.
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