How to Improve Self-Motivation With “Depro-Repro”
In this article and accompanying podcast, I want to share with you my lived experiences on improving self-motivation with “Depro-Repro”.
There is a FREE template that you can download (below) that also accompanies this article/podcast.
Let’s declutter some aspects around motivation because it can lead to “demotivation”. Hopefully, this podcast and our accompanying blog don’t add to that background noise.
Let’s Define Motivation
Motivation comes from the word ’motive’ which means needs, desires, wants or drives within you…me…individuals. It is the process of stimulating people into action so as to accomplish the goals.
We know that in work context, factors that stimulate people’s behaviour can be things like:
- Desire for money
- Reward / recognition
- Team work etc…
How did it all start off…?
Motivation concepts initially kicked off around 1950’s and there were 3 main “classical” theories around that time. Without getting “deep” into “La-La Land” these were:
But these theories weren’t all empirically supported. Step in more contemporary theories of motivation, which was more evidenced based. Some of the contemporary/modern theories of motivation are explained below:
- ERG Theory
- McClelland’s Theory of Needs
- Goal Setting Theory
- Reinforcement Theory
- Equity Theory of Motivation
- Expectancy Theory of Motivation
[Click on the links above for some great articles and websites]
Have I Confused You…?
Ok, let’s simplify “stuff” to a point where we can actually do something to improve our “self-motivation”, like a DIY “self-analysis” kit.
I am going to propose a model (based on hypothesis). From my perspective, I see motivation like a “reduced friction” process. What I mean by this is the resistance to do that task, activity or whatever has very few challenges or hurdles. Of course, there are varying degrees of friction in everything we do.
Let’s pretend we have a chore or task to do, but we are not really motivated…so, what can we do…there is “resistance”.
The thing about resistance (or friction) is that we can add some “lubricant” to smoothen (i.e., reduce friction). But, what is this magic “lubricant”?
We all know that when we do something that we really enjoy, we get a “buzz” or “feel good” factor. Scientists have now established that this is due to Dopamine. Dopamine is particularly known as being the “happy hormone”. Dopamine is the Reward Molecule” and it’s responsible for reward-driven behaviour and pleasure seeking. There’s lots of research and stuff on the internet about Dopamine, but let’s just think of it as our “lubricant”.
In other words, if you are happy about doing something then you will be motivated to do it over and over again, assuming that you get that buzz, reward or pleasure every time.
What Are The Positive Factors That Energise “Self-Motivation”?
Let’s look within and think about the times when we were highly self-motivated and ask the question Why?
You will most likely come to the conclusion that it was because it was “things that make you go hmmm”….remember that song…?
REF: C C Music Factory – “Things That Make You Go Hmmmm”
These may have included:
- Socialising (real people)
- Meeting targets
- Being creative (artistic)
- Helping others (Altruism)
- Losing weight
- Looking good
- Feeling healthy
- Making things…
- Living environment (being outdoor)
- Getting “stuff done”
- Gadgets / Technology
- Eating healthy
Like positive factors that energise self-motivation, there are also negative factors that energise “Self-Demotivation”.
What Are The Negative Factors That De-Energise Self-Motivation?
(or put another way….what are the negative factors that energise “Self-Demotivation”)
I mentioned earlier that there are varying degrees of friction (or resistance) and this is because of the challenges that we face. We are all smart enough to know that often we are doing or saying something that drives demotivation. These negative factors can come at us from several angles and examples include
- Making excuses and “putting off doing today for tomorrow or next week”.
- Resistance to change
- Behaviour / repetitive (if you do what you have always done…)
- Habits / routine
- Fear of failure
- Lack of skills
How Do I Improve My Self-Motivation?
If we are going to improve our “self-motivation” we need to “accentuate the positive to eliminate the negative”. Here, I want to share another “old” song, which is:
REF: Johnny Mercer & The Pied Pipers (1945) – “Accentuate the Positive”
What is “Depro-Repro”?
Some of you may have had the benefit of coaching from a Life or Performance Coach, where they support and facilitate these types of processes. Where they discuss and propose a “working model” that will help you on your journey. Supposing you don’t have access to a Life or Performance Coach. This is where this “DIY” approach can offer solo-support.
Depro-Repro is basically your “DIY” approach for Deprogramming and Reprogramming.
But please remember that to be able to do this you must not only be receptive to change but also be aware that change doesn’t happen overnight.
If you tried previously and had limited success, at least you know that perhaps you could do with additional help and support. Here, it will cost you nothing other than listening to this podcast, downloading the template (on the website) and giving it a go. What have you got to lose…just a little “fun-time”.
To help with the DIY process, I have created a template based upon my own “Lived Experience”.
Download the document (link below). It’s just three pages:
- Page 1: Introduction to the 6 Steps and some notes.
- Page 2: The 3 Steps for Depro = “things that make you go hmmm”.
- Page 3: The 3 Steps for Repro = “accentuate the positive to eliminate the negative”.
How can “Depro-Repro” Help With Improving Self-Motivation?
I have used the “Depro-Repro” approach several times and now it’s a part of my DNA as an inbuilt process (i.e. beyond paperwork), but that didn’t happen overnight.
More recently, I have come across others mentioning the process but with a different label etc. Notably, Charles Duhigg in his book “The Power of Habit” with a focus on the “habit loop”. In essence, the principle is to replace the loop of “Cue-Action-Reward” with more positive outcomes.
I can only offer my “Lived Experience” on what works for me. Like you, I can read stuff but I really do need a “ready-made” template that allows me to track, review, modify and improve so that I can achieve my goals and targets.
At the end of the day, listening to this podcast and taking the next step of downloading for free the template cost you nothing other than sharing your valuable time with me…but, it might support what you want to do as much as it has done me for many years.
Hope you enjoyed this article and the accompanying podcast and if there is anything I can do to help…let me know.