Why you struggle to stay motivated.

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I've always been fascinated by motivation and what drives us as humans, and recently I've dived deep into the topic for my book about productivity, but also through reading Freely Determined by Kennon M. Sheldon. So in this video I go over this book and the 4 main types of motivation, and share 5 practical tips on how to stay motivated for whatever it is you want to do. Enjoy x
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⌚️Timestamps:
0:00 Introduction
0:56 Introjected Motivation
1:24 Identified Motivation
2:59 Willpower & Discipline
5:55 Intrinsic Motivation is Fragile
7:55 5 Tips to Stay Motivated
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WHO AM I:
I’m Ali, a KZbinr, podcaster, soon-to-be author and ex-Doctor working in London, UK. I make videos that explore the strategies and tools that help us live happier, healthier and more productive lives. I also have a weekly podcast called Deep Dive (kzbin.info/door/hfo..., and I write a weekly email newsletter that contains some quick thoughts + links to interesting things (go.aliabdaal.com/subscribe-su....
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[@aliabdaal]

Go to our sponsor betterhelp.com/aliabdaal for 10% off your first month of therapy with BetterHelp and get matched with a therapist who will listen and help.

[@therichmonk1534]

video 3 asking what mic you where using in the last 2 videos? 😁

[@WillieJimenez35]

*People say that money is not the key to happiness, but I always figured if you have enough money, you can have a key made.*

[@WillieJimenez35]

“The greater the passive income you can build, the FREER you will become.”

[@WillieJimenez35]

Always put your finances in good care to ensure that your income rises. Wealthy people achieve there financial goals and acquire riches by seeking help from finance pro(s) but many claim to have achieved success themselves.

[@Friedamichaelson]

That’s a just approach. I’m 50 but my financial life is a mess. Any ideas will go a long way in shaping my life and finances.

[@WillieJimenez35]

I operate a wide range of investments and have achieved massive growth in my finances with the help of my financial professional, making my financial goal a reality.

[@WillieJimenez35]

sear ch the full names below if you care

[@RohanYesudian]

5 tips for motivation: 1. Connect our goals with our personal values (and exercise our autonomy) 2. Reminder that we genuinely care about the outcome 3. Set identity-based goals 4. Make effort intrinsically motivating 5. Choose your mindset

[@john_britto_10x]

I recently started follow you, the value that you add here is amazing. Love the way you deliver content and of course the quality of the content

[@ashok_learn]

The 5 Key Tips (S.R.I.I.M.) 1. Sense of Self: Why you want to do it? I choose to, I want the outcome... No one is forcing me. 2. Reminder: At times remind yourself, the reason why, and the reward you will get later. 3. Identity Based: I am the sort of person, I want to be, I aspire to be "x" 4. Intrinsically Motivating: See it as a challenge (fun) rather than a reward, So, when you feel the most pain, and frustration tell yourself that it will be worth it later, and it's what you love (tricking it into being fun) 5. Mindset: I get to, I am choosing to, I'm blessed to. Identified motivation I hope this helps you. Good day/night to you ! and Goodluck!

[@raywan22]

This video came at a very good time where my "motivation" has been running low. A lot of value here, thank you Ali 🙏

[@Aamirphd]

Big up Safwaan for this amazing edit!!! Amazing work bro 💪🏽

[@aigerimkartenbayeva]

This video is exactly what I needed. You are so amazing at explaining things, Ali. Thank u!

[@tinfoil6562]

Oh my. This is what I needed to hear. I've been falling face flat on my last semester in my Masters. And I just don't have any motviation left. Thank you for helping me identify other types of motivation!

[@sandysedits5526]

Thank you so much for this video! I find it helpful not only for assigments or studying at school, but also for getting into doing what I wanted to do in my free time, but was kinda procrastinating.

[@akienroute]

Thank you so much for this informative and helpful video. I'm so happy to have come across this because I have been struggling with facing my days, pursuing my goals and staying motivated. I appreciate you!

[@vishnusanthoshvk]

Here is what I learned: There are four types of motivation: Intrinsic, Extrinsic, Introjected and Identified. Intrinsic motivation is internal and arises from within the individual, such as doing a complicated crossword puzzle purely for the gratification of solving a problem. An example of intrinsic motivation is watching Netflix or playing video games because you enjoy them. However, intrinsic motivation can be fragile and easily diminished by external factors, such as difficulty, feedback, or rewards. When things become a little bit harder, you may feel demotivated and quit. Extrinsic motivation arises from outside of the individual and often involves external rewards such as trophies, money, social recognition, or praise. An example of extrinsic motivation is studying for an exam overnight because you want to get a good grade or avoid failing. Extrinsic motivation can be effective in some situations, but it may also reduce intrinsic motivation if the rewards undermine your sense of autonomy or competence. Introjected motivation is a type of extrinsic motivation that involves internalizing external pressure or expectations. For example, you may exercise because you feel guilty about being overweight or want to avoid criticism from others. Introjected motivation is not very self-determined and can lead to anxiety or resentment. Identified motivation is a type of extrinsic motivation that involves recognizing the personal value or importance of a behavior. For example, you may want to be a youtuber and so you start learning how to create good youtube videos because you see it as a necessary step for your future self. Identified motivation is more self-determined than introjected motivation and can enhance your sense of autonomy and competence. How to stay motivated: Self-concordance is to connect your goals with your personal values. This means choosing goals that are consistent with your interests, passions, and beliefs. For example, if you value creativity, you may set a goal to write a novel or learn a musical instrument. Remind yourself that you genuinely care about the outcome. This means focusing on the intrinsic reasons why you are pursuing a goal rather than the extrinsic rewards or pressures. For example, if you want to learn a new language, remind yourself how much you enjoy learning new things and how it will enrich your life. Set identity-based goals. This means framing your goals in terms of who you want to be rather than what you want to do. For example, instead of saying “I want to run a marathon”, say “I am a runner”. This way, you can align your actions with your self-image and reinforce your identity every time you act on your goal. Make efforts more intrinsically motivating. This means finding ways to make the task more enjoyable or rewarding by itself rather than relying on external incentives. For example, you can listen to music while working out, join a study group with friends, or gamify your progress by setting challenges or milestones. I hope this helps. 😊

[@MichioIchikawa]

OMG this was amazing! Just the help I needed! Thanks Ali!

[@shreyapo]

This is an extremely well made video ! Loved it ! super impressive on the actual subject of motivation. I was struggling with my membership exams but thanks @ali this really is quite insightful and will put it into use ! Also loved the annotations and animations and way you create your videos !

[@krishanayak03]

I founded that I was keep forgetting everything included my goals...then I started planning and it helped me to stay/keep on track.

[@angelin8573]

always get valuable things out if this channel! thank you so much ali & team!

[@Avamoneta]

Thank you Ali for covering this and doing research for motivation. I like more concept of understanding how it works and where it does and does not for what it is and why it is not. I have challenges like this for my career in continuous education in MBC but instead look at being self driven than waiting for motivation just to “feel” and wait for the perfect opportunity to get “motivated”. Thanks again Ali!!!💚💙

[@johandekock7355]

This is what I call value. Thank you Ali! :)

[@HappyMerchant]

I love how the video jumps straight into thr point. Amazing quality!

[@sarastilleke]

Great video! I like the idea that you should both cognitively and emotionally negotiate with yourself when you don’t feel like doing something. Unfortunately I’m often very good at negotiating myself out of doing productive things 😂

[@esc11111]

Man, I really needed this. Can't wait to watch it all!

[@nimratjotsinghsaroya2637]

From the very beginning of the video to the end ....he was full of energy and this made the video even more interesting

[@Amy-mo9ki]

great video. I can't imagine how much effort you put in. You provided so much value to my life. Thank you.

[@ambadesilva3397]

Love every minute of Ali’s content ❤

[@monetizaclub]

Your perspective on this is so unique and inspiring - I love it!

[@sicongzhao1497]

This is so powerful. Thank you, Ali!

[@rongitmukherjee]

Love how you got to the point within 10 seconds of starting the video. Didn't beat around the bush.

[@leah38521]

I really appreciate all the research that goes into these videos Ali

[@anuraag.deshpande]

Genuinely one of the best videos on motivation that I have seen. Thank you!

[@elliotrogers7118]

You’re fast becoming my favourite KZbinr. So valuable

[@TCamp72a]

Great video Ali! It's helped me to adjust how I'll think about trying to motivate my teens going forward! What you talked about with intrinsic and extrinsic motivation... once it's all laid out like that, you think, welp! That was obvious! So thank you. And as a side note.. I loved the FEEL of this video! It's back to the type of videos you used to do that sucked me in back when I first ran across you. Perfect!

[@mahliyoonurullayeva8305]

Hi, Ali Abdaal. Thank you for your amazing videos. I love them💗

[@louiseyvette2261]

Thanks Ali. Deep desire is far stronger than willpower and discipline.

[@thegrowthfactor7741]

Amazing work. Quick and easy to understand. This content is digital gold.

[@salinamu]

Hey, I'm not sure if this is just me but you are literally the only study channel I found with practical tips that actually work and are not over-repeated on TikTok. Thank you!

[@ranjinirajainfilm]

Thank you Ali. Looks I’d be listening to this daily 😊

[@silentopedia]

"When you can try and associate reward with the challenge of the task itself .... when you can trick your brain into thinking that that's genuinely fun then over time it's genuinely starts to be fun" - I really believe that in order to achieve results-or, more crucially, the rewards for which we are genuinely striving-we should all strive to think and start acting in this way.

[@bradybythesea]

Really enjoyed the little progress bar for each chapter

[@n.g.eentertainment5858]

Thanks for everything. You really helped in changing my life.

[@chloe_steward]

So helpful! I know the David Goggins type of motivation works for some people, but I'm a highly-sensitive person so that whip-based motivation doesn't work for me. Thanks for unpacking where motivation comes from and helping me to apply this to my PhD journey when the road feels long and the desired outcomes (a job) are outside of my control. Got a therapist too, which is super important.

[@lananabilhussain3118]

I really don’t know what to say to you and your channel, all I could say is may God bless you 👏🏻👏🏻

[@natalieramirez889]

This has been one of your better videos in these last few months!

[@antonrekun13]

These are some deep, deep thoughts wrapped in relatively simple words! Thanks, Ali!

[@3minchannel]

Thank you for sharing....really love the word "Autonomy".....thx!!

[@ImprovementHungry]

You can definitely smell the influence of shorts videos pace here :D Anyhow, the value in this video is amazing, Keep it up Ali!

[@Dora_tae]

Hi! I'm really into your videos. You're helping me a lot. Thank you so much ❤

[@Ms_3sam3]

That was so good Ali, Good job mate 👏

[@Nestoras_Zogopoulos]

great value on this vid, cheers!

[@AT-dj3dc]

I cannot thank you enough for this! Eid Mubarak bro

[@iammiracletaylor2336]

Dude, you one of my favorite creators. Each upload is nothing short of amazing!

[@aliabdaal]

Wow, thanks!

[@iammiracletaylor2336]

@@aliabdaal Can't believe you responded! I hope to get the chance to meet you one day.

[@TaisiiaSharshenalieva]

your videos are made so cool and aestetic, just love it🥰

[@sinethembamakoma5485]

From South Africa we thank you 🤘🏾🙏🏾

[@eman_raslan]

Thank you.This was very helpful.

[@dianedobry800]

I love your string lights. It is so Cheerful

[@ishanmadhav8261]

Ali you are one of my favorite content creator ❤️

[@SarahCrowder]

Such a helpful video, thank you for sharing all your research

[@cleliascorner-calmpiano]

Thanks! I really enjoyed this video. It's so relatable, and I appreciate your insights into the different factors that can impact our motivation levels. Your tips for overcoming those challenges were helpful and practical too. Thanks for sharing your perspective and giving us some motivation to keep pushing through!

[@timw.5525]

Thx for making my life a little better❤

[@FitriPhang]

As always love ur tips!

[@ferdaoustlidi3243]

Great tips! thanks Ali from Morocco ❤

[@NanaYakubu]

Thank youuuuuu Ali!!!❤

[@motiv8NextLevel]

I really need this video THANKS 👍☺️

[@MPM_News]

i've been working on my channel for 2-3 years and I have over 200 videos but its hardwork, I'm getting old and I'm not really seeing the dividends. The thing that really scares me about putting the "hard work in" is that this whole era is just changing so quickly and its hard to keep up with the latest fad or topical issue and you end chasing your own tail. I don't know what keeps me motivated. Hang on, its making money from this one day and getting up for the love of the art. back to the video editing! Thanks for your videos!

[@muthusarvesh9065]

Amazing strategies at the end ❤️❤️

[@aritesomayt]

Don't wait for motivation. Just do it! Start small then work it up from there

[@PokhrajRoy.]

3:15 Low-key nice to see the calling out of toxic penance-adjacent practices. It’s for some people that don’t include me.

[@mutantgamer9423]

Discipline over motivation, build habits, build short term goals

[@willoman88]

Great vid! Would love to see some evidence based content on how to identify what you want in life - what do I identify as, with now and what else do I want to identify as in the future?

[@food4thought3]

Thanks for this... 👍

[@appleshake1700]

Always research based. Loved it❤️

[@AbdulWahab-pk4jx]

Thanks for the video

[@AbuChanOfficial]

Great video as usual 👏

[@eduardor0605]

I really enjoyed this video. Greetings from Mexico City

[@Rawwwad]

Thanks Ali

[@mohamedaqeel6244]

Thank you bro❤

[@Impactfulaudios]

Awesome 👏. THANKS bro

[@sayyedzaid601]

My daily routine is saw your video because your video feel me good or you never disappointed bro allah bless you.

[@saeba]

Very interestingly put!

[@rebeccagrech6133]

Amazing content!!! Would love to know what the podcast you referenced is called ☺️

[@cordellriley8555]

Great video, and for me...timely.

[@parikshithpalegar4699]

It was a really fun video to watch.

[@JenniferCadena]

Thank you

[@nikoloz400]

good video with a lot of new insights

[@user-oc8nk4mb3n]

identity， autonomy combined with motivation, really interesting

[@qh8389712089]

I think its important to make small rewards for yourself if you’re having trouble staying motivated.

[@miriamp.3761]

Yes. It is.

[@fereshteha8501]

Excellent 👏

[@Md_sadiq_Md]

Pushing the algorithm ❤️

[@dua49]

"I can and I will " is the key to motivation for me.

[@cosafarodagrande-gr4tu]

Hi Ali, based on this video, intrinsic motivation can be fragile and easily lost when we feel like we're losing control over our actions or when we lose the connection between our internal sense of self and the outcome we're striving for. Autonomy plays a crucial role in helping us maintain identified motivation, which is a more sustainable form of extrinsic motivation. The more we can connect our goals to a sense of autonomy, the more likely we are to maintain our motivation. Self-concordant goals, identity-based goals, and finding ways to make things more intrinsically motivating are all strategies that can help. However, even with identified motivation, procrastination can still be a struggle. Do you have any tips on how to beat procrastination and stay motivated even when we don't feel like it?

[@drdanielmiezah]

Great job

[@MrScience88]

Another cracking video 👌👌

[@Palvader]

Who currently curates your thumbnails? They deserve compliments, as they are very well done. They are honest and match your videos. Their clean and crisp ascetic works well with, well, you!

[@aliabdaal]

Glad you like them!

[@simoroshka]

6-pack can as well be part of the identity and produce intrinsic motivation

[@simoroshka]

and "doing it for health" is often an external motivation, really. Because it's "the right thing" that you should be wanting.

[@zprtm_7680]

Change the speed then feel the difference of the way he talks. Its worth it.

[@jubabaghdad4271]

you have quoted extensively from the Atomic Habits book "here in these video

[@cya915]

Tq

[@harsh__reality]

Seems like Ali is going to be jacked soon. Identified motivation 💯

[@honklux]

Ok bro u win

[@bedheadacademic]

I just started creating content and burnt out. This video helped a lot

[@YUKi-zo7zc]

Thank you so much for this great video ʕ·ᴥ·ʔ