Your conference or seminar is over. It could be a week, a month, or even a year later, and most likely the motivation is gone. You are probably asking yourself why, where did it go, and what do I do now. Luckily for you, there are a few ways to recreate that excitement and motivation from the event.
Before we jump in to how to get that motivation back lets, talk about why it came and went so fast.
The Why: At your event, typically one the following happens to you:
1. You receive an award
2. You get recognized in some way shape or form
3. You celebrate with your team or group
4. You create & set future goals and envision yourself achieving them
These things help to produce dopamine. Dopamine is the neurotransmitter partially responsible for developing goal setting behaviors. Any time you accomplish one of your goals, dopamine is released. Any time our mind believes we will be rewarded for an action, we can release dopamine. Even if it hasn’t happened or won’t happen – if we believe it, our body will produce dopamine. This is great because the seminar/event is over and dopamine is flowing and you are motivated! What happens next is the tricky part. We go home and act on our new-found goals and sometimes we do not get the desired results immediately. When we don’t get results immediately, we start to condition our body that we will not receive a reward for the action, so our body stops producing as much dopamine. Often times, you will then find yourself back in a the pre-event/mid-year slump.
The following are steps to take to get your momentum back:
1. Break your big goal into daily action goals.
The key with this step at first, is that the goals are attainable and it gets done every day. We want to create little wins that make you feel accomplished. For example, if your goal is getting healthier, start with one push up a day or sixty seconds of jumping jacks. When you accomplish these small goals and dopamine is released, it helps condition you to want to achieve more and create bigger goals. The more goals you accomplish, the more dopamine is released. The more dopamine is released, the more likely you are to set more goals and accomplish them.
2. Share your results
Make sure to find a few accountability partners. These are people who will encourage you and tell you how good of a job you are doing. Make sure to return the praise because both of you receiving and giving the praise can increase serotonin levels which can also help with goal setting. (We will get more into the effects of serotonin in the next blog.)
3. Chart your to do list – Try behavior charting
Behavior charting is a widely used technique in the world of social work. This will help you see and feel the progress you’ve made and further reward you in-between the time it takes to reach your big goal.
4. Visualize how you will feel when you have accomplished your goal.
Dopamine levels have been shown to increase in people who are simply focusing on the process to achieve the results. While it’s important to visualize achieving the goal, it’s even more important to visualize the process and work it will take to achieve the goal. Science shows that those who do not also visualize the process to get to the desired goal experience lowered dopamine levels.
Get off of your event dopamine hangover with these tips! I believe getting the best out of ourselves is much more simple than we make it out to be. For more tips and mind hacks please subscribe below. You will also be entered for a chance to win a free coaching session with me!
Hack your diet to be dopamine friendly. Here is a list of different foods that can help with dopamine production: Almonds, Avocados, Bananas, Beef, Chicken, Chocolate, Coffee, Eggs, Green Tea, Milk, Watermelon, Yogurt.