00:34 Intro
01:19 Professor Ayelet Fishbach
01:49 Get It Done - surprising lessons for the science of motivation
02:26 Dopamine release, Crossing off your list
04:11 social psychology - motivation a function of your situation and framing
04:34 Motivation isn't a muscle- it is your knowledge
06:19 no evidence that self-control is a muscle
06:34 some evidence that some people are more motivated than others
08:30 Goals must be intrinsic and fun. Finding value in the way there.
09:10 Keep searching.
09:32 You need to try something a few times to figure out if we enjoy
10:00 The role of mindset
10:29 you either change the situation or the way you think about it.
11:36 Re-framing the world around you for motivation
11:50 For beginners, more motivated looking back. Glass half full.
13:00 Motivation to start and motivation to stick with it
13:37 Middle Problem- the middle part of long-term goals
14:01 Habits- not the same as brushing your teeth
15:01 The cost of motivation. Staying healthy and happy
16:02 Finding the happy way to pursue our goals
17:42 Not focusing on the numbers alone
19:08 Losing weight isn't a great goal. live a healthier lifestyle
20:02 Change your lifestyle and you'll change the content you see
20:54 Having somebody to check in with
21:18 Helpers and community supporting your goals
22:00 Activate your social network
23:38 Long Term goals
26:05 Tradition, motivation, symbolism
27:49 Rewards work
29:18 What makes a good motivational story
30:55 anticipate
31:54 Understand the effort required
33:11 Recruit your resources and prepare
33:26 Have a plan to reduce anxiety
34:21 The dos and easier the don'ts
36:00 Avoidance goals are generally less effective
38:20 Be realistic and don't have unrealistic standards
39:41 Are we setting a standard that is too high?
40:15 Set backs are perceived as failures.
41:09 Come up with a bad idea. Do something awkward.
41:38 Impossible to live a no failure life
42:11 Gratitude and grace
42:27 the benefits of failure
42:47 We are all a work in progress
47:28 It is always a new start or a new beginning
47:57 A valuable framework