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Mastering Motivation: The Science of Staying Driven at Work

Oct 1, 2023 | Featured

We all have a perpetual resident on our to-do list. You may wait until the mood strikes to tackle the pesky task. Motivation, the catalyst for action and achievement, often feels elusive. But here’s the scoop: you don’t need to wait for motivation to strike before you act; it’s a skill you can hone, nurture, and wield to your advantage.

By illuminating the inner workings of your brain’s cue-desire-outcome loop, the mechanism that guides your habit formation and generates motivation, we’ll show you how to create a feedback loop that keeps your motivation engine running at full throttle, no matter what challenges lie ahead. 

The cue-desire-outcome loop

In your brain, working behind the scenes, a mechanism guides your habit formation and generates motivation: your cue-desire-outcome loop. Here’s how it operates:

  1. Cue or trigger. This is your trigger, a signal that urges, “It’s time to act!” Picture this: you have a major presentation next week, and as you stroll past your colleague’s desk, you notice they’re already crafting their slides. That sight alone triggers something in your brain – a subtle nudge, a spark of motivation. It’s like a silent call to action. That’s your cue – a vivid reminder of your impending presentation.
  2. Desire or craving. Once your brain recognizes the cue, it anticipates the potential for a reward and releases a burst of dopamine to ignite your desire to take action. As you walk back to your desk, you envision receiving recognition and praise from your boss after delivering a successful presentation. 
  3. Action or habit. To satisfy your craving for accolades and a sense of accomplishment, you begin you preparing your slides and rehearsing your key points. This is the action associated with the cue.
  4. Outcome or reward. Your actions, sparked by the cue and driven by desire, generate the outcome. It can swing either positive or negative. If the results meet or surpass your expectations, it reinforces the habit or behavior. Imagine delivering your presentation flawlessly, earning praise from your boss, impressing your colleagues, and basking in the warm glow of pride. Your brain celebrates with another burst of dopamine, cementing the correlation between being well-prepared and earning a satisfying reward. 

The loop continues

As you follow this habit loop in response to cues like reminder emails or approaching presentation deadlines, the habit of proactively preparing for presentations becomes more engrained. Your brain associates the cue (deadline, reminder email) with the desire for recognition and success, which drives the action (working on slides) and leads to the reward (sense of accomplishment, praise, potential for career advancement). Over time, this habit loop makes you more proactive in preparing for presentations.

This is how the cue-desire-outcome loop molds our habits. When your behavior consistently delivers positive outcomes, it becomes a habit – something you do almost automatically. 

So, how does your brain decide if the outcome of the cue-desire-outcome loop warrants a surge of dopamine to solidify the behavior into a habit? That’s where the brain’s scorekeeper, reward prediction error, comes in.

The brain’s scorekeeper: reward prediction error

Your brain constantly observes cues and calculates which signals lead to rewards and which are mere distractions. This learning forms the cornerstone of your decision-making.

Cues are signals

Cues are signals or triggers in your environment that your brain uses to predict whether you’re on track to achieve your goal

In our presentation scenario, the reward prediction error is your brain’s meticulous scorekeeper. It measures the gap between your anticipated reward and the actual outcome. It’s like your brain’s audit that ensures your effort matches the reward. Here’s how it works:

  1. Expectation: Before diving into your work presentation, you’re brimming with expectations. You anticipate making progress, feeling accomplished, and taking strides toward being well-prepared. Each expectation forecasts feelings of satisfaction, a sort-of ‘sneak preview’ of the reward waiting for you at the end of your efforts.
  2. Action: You plunge headfirst into your presentation, investing time and effort in crafting content, visuals, and rehearsing. Every slide completed represents a mini-accomplishment, a visual testament to your progress. Your brain recognizes you’re closing in on your goal and fires off dopamine to spur you across the finish line.
  3. Outcome: As you toil away, progress materializes, and a sense of accomplishment washes over you. However, the path to victory isn’t straight. You also grapple with challenges – phone notifications that threaten your focus, distractions that hijack your thoughts, and frustrating technical hiccups that throw wrenches in your workflow. When you confront these negative cues or obstacles, your brain experiences a dopamine dip. It’s like your brain recalculating the effort-to-reward equation.

Reward prediction error

It’s the gap between your expectations (recognition, personal satisfaction) and what you got (some progress interlaced with challenges). A positive error reinforces motivation; a negative one can sap it.

In essence, reward prediction error guides your choices to maximize favorable outcomes.

Building an Unstoppable Feedback Loop for Enduring Motivation

Now that we’ve demystified how your brain forms habits with the cue-desire-outcome loop and calculates effort vs. reward using reward prediction error, it’s time to unfold your roadmap to maintaining motivation like a pro:

  1. Understand the Cue-Desire-Outcome Loop: Recognize that your brain operates in this loop, driven by dopamine – your motivation fuel.
  2. Harness Small Wins: Break down your lofty goals into bite-sized tasks, writing down each. As you complete each step, cross it off your list as a visual indication of your progress. This act creates a sense of accomplishment and fortifies your motivation to continue.
  3. Craft Clear Cues: Establish cues that signal the beginning of a task or goal. For example, a ritual of savoring coffee as you plan your day or priming yourself for work with a brief warm-up or stretch before physically demanding tasks. These actions or cues mark the transition into work and initiate the desire phase of the cue-desire-outcome loop.
  4. Celebrate Progress: As milestones pass on your path to progress, take a moment to celebrate these feats. Offer yourself a verbal pat on the back, savor a coffee break, take a leisurely stroll, or treat yourself to a favorite snack. This celebration triggers dopamine release, fueling your motivation to forge ahead.
  5. Visualize Success: Paint a vivid mental picture of the final successful outcome. Visualizing the positive outcome triggers dopamine release and supercharges your motivation to strive for that glorious victory.
  6. Mindfully Manage Pain Points: Acknowledge that the desire phase is about anticipating the reward and grappling with the discomfort of its absence. Embrace the discomfort as a motivator, knowing that achieving your goal will bring a reward.
  7. Engage in Self-Reflection: Regularly reflect on your progress and the cues that lead to your desired outcomes. Adjust your approach as needed based on your experiences.

By applying these principles, you’re not merely working; you’re collaborating with your brain’s reward system to amplify motivation, conquer procrastination, and make steady progress. The secret is cultivating a positive feedback loop where each step reinforces your motivation, keeping you on course. 

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

How Much Caffeine Am I Really Getting

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Current Caffeine Consumption Trends.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

How Can I Boost My Energy Naturally.

Q: So, what are your final thoughts on caffeine?
A:  Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.

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