DeAnne Thomas

Oak Park, Illinois

Angela Boone

United States

Discover sustainable ways to stay motivated by aligning your actions with your values and nervous system.

What Works?

Welcome everyone to Motivation 2.0. We're going to talk about what motivation is and what it isn't. And we're going to explore tips and tricks. But we're also going to get into deeper aspects, some frameworks around motivation, which might lead to some bigger but needed changes in your life. So if you're ready to get stuff done, stuff that really matters to you, let's jump in. So you might find yourself here because of some form of burnout, or something that used to get you going is no longer working. This can happen when we had structure in our life that made motivation a non-issue. And now we don't have that structure. And now motivation is a challenge. For example, working from home versus working in office, or working for yourself, or having to do an online course. You can also find yourself at a bit of a dead end when your old ways of motivating yourself, such as fear, anxiety, and stress, are no longer working. Perhaps deadlines kept enough adrenaline pumping that you could get things done, and now you might find yourself caring less and less about those deadlines, leaving an empty space where that motivation used to be. Or you might be someone who used to be driven and goal-oriented. You used to feel motivated by accomplishments or a sense of competition, either with yourself or with others. And again, you might find yourself hitting a bit of a slump when accomplishment or goals no longer feel as motivating as they used to. Another contributing factor that we'll discuss is that when you are facing depression or chronic illness or challenging life changes, this can seriously interrupt the systems and habits that we used to rely on for motivation. Take a second to assess. What brings you here today? What makes you curious about motivation? What makes you feel like something has to change? What has worked before that is not working now, or perhaps it never worked? And are you ready for a shift into something more? Something more effective? Now take a moment to identify one thing that you would be doing differently if you had more of this elusive power called motivation. There might be a lot of things that would be different, but for now pick just one that seems the most impactful. So, for example, it might be that you would exercise regularly, or that you would start that book you've been wanting to write, or you would keep up with tasks such as billing and emails rather than falling behind. And through the course, I'll invite you to workshop ideas and insights and apply them to this one thing. This course will explore motivation through the nervous system. We'll also be exploring one of my favorite modalities, which is acceptance and commitment therapy, or ACT. These concepts will aim to make your relationship with motivation more sustainable and more life-affirming. So, first in line for our motivation, tune up is the word should. We've all heard that we should stop shoulding on ourselves. But have you considered that should is an argument with reality? What I mean is, when we say that we should have done something but we haven't, it means that we've already failed. It means the universe is not as it should be because of us. A perpetual sense of failure can leave us exhausted, anxious, and disheartened. Sounds like the opposite of motivated. Take a moment to contemplate how is the word should leveraged towards that one thing that you wish you were doing. Maybe you're sitting with the feeling that you should have gone to the gym yesterday, or you should have answered those emails, or you should have started writing this book three years ago. I'll invite you to take a gentle scan of the body to see where the should word hits you, where it lands. From a place of curiosity. Non-judgment, just doing a curious, gentle assessment. How do the feelings that accompany should feel to you? What kind of cascade of effects does the word should have on you? Are they helpful? And maybe some parts of them are. And maybe some aren't. Just note that. So just coming back from noticing the cascade of thoughts, feelings, reactions to the word should, let's apply what we're finding together. So the parts of should that are helpful, they might help you in short bursts of productivity. Maybe your should acts as a kind of internal post-it note, always reminding you of what needs to be done. Think about the function of your shoulds in terms of what they do for you. And let's discuss what should probably can't do for you. That productivity is short-term, but unfortunately, shoulds can't give us long-term motivation. Should also probably can't awaken in us a sense of curiosity, or creativity, or a sense that we belong. A sense of belonging. A sense of well-being. A sense of being on the right path. Through the next four days, we will discover what makes long-term motivation stick. So we'll end today with an exercise from Acceptance and Commitment Therapy. You will need a writing instrument and some paper. I'll give you three seconds now to hit pause and go get that. Please hit pause any time you need more time to do these exercises. So taking the entire space of the paper, you're going to draw what looks like a giant V. And the two upward pointing tips of the V are arrows. These arrows are pointing to two different places. The left one is away. And the right one is towards. Towards means actions that take you towards the person you want to be in the situation. Towards your values. Towards your goals. And away signifies away behaviors. Behaviors that take you further from your goal. Take you away from your values. Take you away from the person that you want to be in the situation. So this giant V will be a bit of a compass in this course. So take some time first with your towards side and make a list. Try to get at least five concrete points on there. When your actions are taking you towards your goals, what is happening? Again, let's just use our examples. You are getting on your clothes to get to the gym. You are getting in front of the computer to send those emails. Those are towards behaviors. You're doing it in the way that you want to do it. Which is perhaps joyful or grateful, curious or compassionate. Maybe excited. So list out what someone else might see from the outside. When you are going towards the desired outcome. Feel free to pause here. Great work. And on the other side, again, try to go for at least five points. What do your away behaviors look like? What would someone on the outside see if they observed you on a day where you're really not moving towards those goals the way you want to? Not aligned with your values. Scrolling on your phone for hours. Feeling anxious. Upset at yourself. What are the behaviors that are your indicator that you're moving further away from what you want? Away behaviors tend to try to help us avoid discomfort, pain, uncertainty, guilt, shame. They might momentarily help us numb out or distract. And again, we're looking at these non-judgmentally. They serve a certain function, but they're not getting us towards our goals. Feel free to pause here. Great work. Take a look at what you've created. This is a simple exercise, but it makes this delineation so clear. There are certain things that we do and patterns that we get into that take us closer or further from the life we want to be living. And again, this is not to be used as a tool for judgment, for shoulds. And looking at this itself is not meant to motivate us. It's going to help us audit what actually motivates us and what causes us to do our away behaviors. So, let's run the word should through this exercise. When you try to motivate yourself either consciously or unconsciously with the word should, does it inspire your towards behaviors? Or does it inspire away behaviors? Where does it leave you? This is a great exercise to see non-judgmentally whether or not something is workable. If our fridge wasn't working, we would know right away because the light wouldn't turn on and our food would be warm. But sometimes, in our own minds, we don't know what is workable or not until we put it out there in black and white. So, is should working for you? Great work today. I can't wait to see you tomorrow for Day 2 of Motivation 2.0 where we will explore a surprising connection to dopamine.

Dopamine, Avoidance, And Habits

Welcome to Day 2 of Motivation 2.0. You've probably heard of dopamine, and you've probably heard it associated with pleasure, reward, good feelings, even addiction. And maybe you've heard of dopamine's association with motivation, but have you ever heard of its surprising association with avoidance? First, it's important to understand that dopamine is not just one thing, and does not do just one thing. Different parts of our brain use dopamine for different functions. It's almost as if it's a currency that has different value depending on what part of the brain is using it. So, while it's been called the pleasure molecule, that is a vast oversimplification. When it comes to forming habits, when we're feeling motivated to do something, I like to think of dopamine not acting as the pleasure molecule, but instead as the do-it-again molecule. We do not necessarily experience a thrill or pleasure in order for dopamine to be activated. Dopamine can act as a bookmark, trying to flag to our brain, hey, do that thing again. For people who find it easy to form new habits, you can thank dopamine for teaching your brain, hey, we want to do this again tomorrow. For people who find it nearly impossible to form habits, dopamine is not doing you the same favor. If you have ADHD, your brain has a very different relationship with dopamine. There is not as much dopamine readily available to create habits. There is a larger threshold to surpass in order for a dopamine deficient brain to create a habit, or create the desire to do it again. You might also find this is true if you are depressed or burnt out, that there is a larger ledge to get over for your brain to be interested in doing something again, and then enters a high dopamine activity avoidance. Imagine you're walking down the street, returning to your car, and you see a ticketing officer walking closer and closer to your car. And you think, oh my gosh, did I pay for parking? And you are rushing towards your car, and he seems to be rushing towards your car. And as you approach, you check the meter, and phew, you still have an hour left. There's a wave of relief, maybe a smile, or a small laugh. Just a second ago, you were thinking about how horrible it would be to have another ticket to pay. And as you have narrowly avoided a perceived threat, dopamine gets a little hit. Now, technically, nothing happened. But according to your brain, avoiding a threat is a high dopamine activity. Now, imagine that emails are the threat, or the gym is the threat, or sitting down to write your book is the threat. Every time you narrowly escape the perceived threat, your brain gets a little bump of dopamine. And let's remember that dopamine is the do-it-again molecule. Is it starting to make sense? Why avoidance seems almost irresistible sometimes, while doing the thing that you avoided seems to become more and more and more impossible? So let's look again at your towards and away behaviors. Let's say one of your away behaviors is scrolling for hours. And yes, we could say that scrolling for hours is an incredibly high dopamine activity that is designed to prey on our physiology by releasing dopamine quickly and at irregular intervals. But also, when you are scrolling and you are avoiding doing something else, dopamine is also reinforcing avoidance as a habit. Take a moment to reflect on how this pattern might be playing out for you. How has avoidance become habitual? How has avoidance felt like it has more of a draw than your towards behaviors? Can you notice how it feels in the moment when you're choosing between the towards or away behaviors? This tiny moment of choice is called the choice point. It would be at the bottom of the valley of the V. And I want to validate that when habits are involved, it can feel like we blink, and we miss the choice point. Suddenly, we're just doing something and we don't remember choosing to do it, per se. When we slow down and notice and understand our habitual reactions, this gives us a little bit larger of a choice point. The more we do this mindful noticing, the more we build an understanding of what influences our behavior, the more we have a chance to actually make conscious choices at the choice point. Take a moment to look at your map you drew yesterday that outlined your towards and away behaviors. This exercise is called the choice point exercise. What has helped in your life to add a pause, a breath, or a moment between urge and action? Has anything worked before that has made the choice point feel more spacious? Great work today. We're building up on what I hope is a useful reframing of motivation and what stands in the way of motivation. I'll see you tomorrow, where we'll get into what motivation is and what it isn't, and how we can use that to our advantage.

Radical Rethink

Welcome to Day 3 of Motivation 2.0. Yesterday we talked about how avoidance can be a high dopamine activity. Well how on earth do we use dopamine to motivate us instead? Let's take a step back and ask a bigger question. What is motivation? Is it drive? Is it willpower? From the research we can see that it is very much not one thing. And that's important because so long as we are longing for this elusive motivation to come and pick us up and help us get the life we want, we might not be helping ourselves in other ways. One helpful way to rethink motivation is to see motivation as an outcome, not a catalyst. That is, motivation is not something that makes other things happen. Things happen and the motivation comes. This is completely backwards to the way that many of us have been taught to think about and talk about motivation. We can think of the unhelpful model of motivation as if it's a fairy godmother and we wait for her to visit us. We're hoping she'll give us the energy, the drive, the strength, the will to do what we need to do. We can look around inside of us and not find motivation and despair. Wondering how we're going to do everything we need to do when we have no motivation. This can be a disempowering way of relating to motivation because it tells us that motivation does something for us. Believing that we will only be able to get things done once we are motivated. This takes the power out of our hands and when we believe disempowering things about motivation, it can encourage us to once again feel feelings of failure and discouragement, just like the shoulds can. Instead, we could look at it the other way around, that we do things for motivation. We might only be motivated once we start doing and acting. That we are the catalyst and motivation is the outcome. Hear me out. Think of something in your life that you do even when you don't feel like doing it. I'll give you my example. Right now, I am fostering two puppies. If I waited to feel inspired to pick up after them, I would be waiting for a very long time. For the most part, I can do it quickly and without having to prod or cajole myself into it. Can you find that activity for you? Notice and give yourself credit for the fact that you can do something, even unpleasant things, with zero inspiration. Maybe you replace the toilet paper roll when it's empty. This can act as your proof to yourself that you do not have to feel like doing something in order to do it. Now, when it comes to picking up puppy do-do, we can probably agree that it makes no sense to wait to feel energized, motivated, and inspired to do that. Well, we can apply the same logic to going to the gym, working on your business plan, or writing your book. We tend to employ more magical thinking around more inspiring behaviors because writing your book, running your business, or going to the gym sounds inspiring. We can sometimes mistakenly believe that we must need some kind of uplifting inspiration in order to do it. You already contain all of the inspiration and all of the magic that you need to do what needs to be done. Another unhelpful belief we can have around motivation is that we can talk ourselves into it. Think about the last time you talked yourself into a feeling. How successful were you? Now imagine the last time you tried to talk yourself into doing something that you didn't feel like doing. Talking to ourselves about action can itself become yet another avoidance tactic because every moment that we spend debating ourselves about how we should go and do something is yet another moment that we're not doing the thing. It can also reinforce to us that we have to talk ourselves into doing things. For example, if you talk, debate, coerce, bully yourself into taking out the garbage, and then you do successfully take out the garbage, you can reinforce a subconscious belief that in order to take out the garbage you have to do this elaborate ritual of coercing yourself. That is exhausting and luckily unnecessary. Don't take my word for it. Try out this experiment for yourself. See if debating, bribing, and convincing yourself to replace the toilet paper roll makes you do it any sooner, any faster, or better, or with more joy. If it doesn't, try this experiment instead. Take an activity that you are in the habit of bullying yourself into, one that gets you tied up into a back and forth with your brain, and the next time you have to do it, get up and do it as if the house is on fire. Without giving yourself time to think or deliberate or dialogue, you may find that you will still be able to do the task and perhaps have more mental energy left over for having done it without the exhausting mental gymnastics. Take a moment again to look at your away and towards behaviors. When you believe that motivation is something that must come to you before action can be taken, which direction does it take you? Towards or away from the path you want? When you believe you are capable of action, even when you don't feel like it, where does that take you? Towards or away? We can also be disempowered by the way that we have been taught to use rewards. We may believe that even if we don't shame or guilt or stress ourselves into productivity, that we can take the more positive approach and reward ourselves, essentially bribing ourselves into good behavior. Tomorrow we'll talk more about that and I'll share an acronym that will help you create more sustainable forms of motivation for life. Great work today. Can't wait to see you tomorrow for day four.

The HARD Acronym

Welcome to Day 4 of Motivation 2.0. So far we have explored the impacts of should and the role of dopamine, and we challenged some beliefs about motivation. Today I'm going to share an acronym that will break down the reasons that certain actions can be hard. And we'll dive into what we can do to fix our motivation. So, the acronym is HARD, H-A-R-D. H is for Hooked. Hooked is the acceptance and commitment therapy term for where when our brain is entranced by automatic thoughts, fusing with them as if they're the ultimate truth. A is for Avoidance, avoiding pain, which reinforces the avoidance pattern that we talked about. R is Removed from Values, which we'll talk about today. And D is for Doubtful Goals, meaning that the goal itself is inflexible, or unrealistic, or otherwise unhelpful. So today's focus is R, Removed from Values. Something can be especially hard to do when it is far removed from our values. It might be easier to think of the R as standing for a reason. When something that you are doing is not for the right reasons for you, it can be hard. What do I mean by values? Values are the highly individual, unique set of principles and cherished characteristics that make your life feel worth living, that make you feel proud to be the person you are. They're the things we want to cultivate in our life. They're the things that we want people to remember us for. Our goals can be in line with our values. Let's say I really value the mental health benefits of going to the gym, and I love supporting and uplifting the community there. So going to the gym is in line with my values. But let's say the reason I'm going to the gym is because I'm ruthlessly comparing myself to someone else, and they go to the gym. Well then, going to the gym is going to be pretty far removed from my own values. It's going to be very hard to motivate yourself in the long run to do something that doesn't truly matter to you and doesn't truly bring you closer to the life you want. If it doesn't truly make you the kind of person that you want to be on a daily basis, now here's the problem with goals. Goals in themselves can be far removed from our values because goals exist in a future imagined universe that we do not yet occupy. Goals can be motivating, but goals in and of themselves are not what keep us going in the long term. Because we live in the here and now. Goals have also been shown to not make people feel very happy for very long once they are achieved. The same can be said for rewards. By focusing on a reward, we impoverish our attention to any inherent rewards that exist in the process, in the moment. A reward for behavior has the power to actually decrease our intrinsic interest in doing the behavior in the long run. So, picture two kids in the back seat on a road trip. One kid is completely and utterly and only motivated by the goal, which is arriving at the destination. This is the kid that is saying, are we there yet? How about now? The other kid also wants to get to the destination. But the destination is not the only thing that is important to this kid. Kid number two, let's say, values curiosity, beauty, and quality time. This kid might be looking out the window, learning about new landscapes, appreciating them, enjoying the time they have with their family in the car. Both kids are going to arrive at the exact same destination at the exact same time. The kid who took the opportunity to enact their values probably got a lot more out of the journey than the kid who could only impatiently ask, are we there yet? And kid two probably had a lot more energy to enjoy the destination once they got there. This is where value-driven action comes in. Value-driven action can be what we do in the moment, in the choice point that makes us feel satisfied with the life we're living. But perhaps, most importantly, value-driven action can make us more satisfied with the kind of person we are. Put simply, it's not just that we're going to the gym, writing our book, or running our business, it's how we're doing it. How you do it is your own unique signature of being in the world, of relating with others, of facing challenges, and finding joy. How you do it can become part of the intrinsic reward. If you like who you are when you show up at the gym, there will be a lot more reasons for dopamine to bookmark this experience and say, do it again. Alright, let's bring this back to motivation. I left this day to the second last because it's the most challenging. It challenges us to think about what our values are, whether our goals are in line with our values, and whether we're approaching our goals by acting and living our values. Take a look at your choice point worksheet again. Is your goal worthy of the life you want to live? Is the way you approach it worthy of the person you want to be in the world? Are your goals in line with the idea that there is only one you? That your gifts to yourself and the world are unique to you? If not, what needs to change? We'll wrap up today with a final tool in our tool belt that can help us overcome perfectionism and participate more fully in the journey. This is called a growth mindset. A growth mindset is interested in doing an activity or engaging in the world as it is, as an opportunity to learn, to be challenged, to solve problems, to grow and to be excited and invigorated by the process itself. Without a growth mindset, we can be stuck in a fixed mindset that is black and white. Either we're good at something or we're not. Either we're there or we're not there yet. It can dampen our motivation because it sucks the lifeblood out of the journey. It shames us for not having done everything already, learned everything already. A growth mindset values what we have yet to learn. Great work. I'll see you in Day 5. We'll get into perfectionism and getting out of our head and back into our life.

Perfectionism Vs Empowerment

Welcome to day five. Thank you so much for joining me in this five-day journey through motivation. I hope it has been helpful so far and I hope this final day leaves you with more food for thought and some new tools to navigate motivation and how it works for you. So yesterday we discussed the acronym HARD, H being hooked into thought spirals, such as the ones caused by shoulds or self-bullying, such as believing myths around motivation. A is for avoiding pain or discomfort and how that plays into our dopamine. R is removed from values or making sure our reasons for doing something are aligned. And today is doubtful goals. And today we'll explore what our nervous system does with doubtful goals and how we can fix it. Let's touch back on a growth mindset. A growth mindset accepts that learning and healing are not linear. That change is incremental and that dedication to the process of reaching our goals makes the whole process feel more purposeful, more alive, more interesting. The doubtful goals in the HARD acronym means goals that are unrealistic because they are based in perfectionism. Perfectionism does not allow for learning curves or allow for sick days. Doubtful goals can employ all-or-nothing thinking or they are not goals at all, but more like dreams that don't yet have concrete actionable steps or they are too broad and wishy-washy. For example, I will write a book is not a goal, it's a thought. Goals require time frames, steps. So presuming that you have updated your away and towards worksheet if necessary, let's take a look at it again. And first, let's make sure that it's clear. What is the towards arrow pointing towards? Is it an actual behavior, an actual step, a change you want to see? Or is it just kind of fuzzy wishful thinking? It's much easier to work towards something that is clear and concrete. If you remember in the first day, we talked about how we can tell whether something is workable or not. We need concreteness so that we can discern whether our efforts are workable or not. Now let's talk about the ledge. So for a time I was using a wheelchair and it made me realize how large all the ledges are in the world. A small little ledge, less than an inch I would say, was a doable ledge. Anything larger than that was simply impossible to traverse in my wheelchair. An inch is not very big, but suddenly in a wheelchair you realize how much gravity is working against you. Are the ledges leading up to your goals so large that even taking a flying leap at them would not get you over them? Do they seem small but actually they need to be broken down even smaller? If you're writing a book but you've never learned how to create an outline, that's a huge ledge that needs to be addressed and broken down. Otherwise the goal of writing a book could be intimidatingly looming and large. You want to go to the gym but the gym is an hour away. That is an enormous energy and time ledge and no wonder it's hard to overcome. We can once again feel disheartened and overwhelmed by goals when we are met with numerous large ledges. We may feel or believe that we should be able to overcome them. There's that word should again. No wonder we turn to avoidance when we're overwhelmed. Our nervous system believes that it has once again saved us from a large mysterious threat. So ask yourself, what are some ledges that have proven difficult to get over? And if you catch yourself thinking you simply should be able to get over them, pause. The reality is these ledges have caused challenges and delays in getting what you want. The idea that they shouldn't is an argument with reality. Do you know anyone who has won an argument with reality? Me neither. When we stop arguing and start working with the facts, we get empowered to change course and try something else that might work better. This is also known as cognitive flexibility. What would happen if you broke down the challenges to achieving your goal into the smallest of little steps? And I mean laughably small. If you need to write a proposal, the first ledge is not writing the first paragraph. It's actually making yourself a cup of tea, turning on your computer, finding your slippers, putting on the right music, making sure that you have enough information for this proposal. Then you realize that you actually don't have enough information for this proposal. You will need to email someone. The first paragraph is not going to be done today and this could lead to another sense of defeat and disappointment. Another piece of evidence that is interpreted by your nervous system that you are small and the threats out there are so big. You are big and you are strong and you are capable of achieving everything that is important to you. And breaking it down into tiny bite sizes can help reverse the disempowered frightened feelings that our nervous system gets. When our nervous system deems that we can't fight a threat because it's too big, too scary and we might lose the fight, the nervous system leaves us only a few other options. Flight, freeze, or fawn. Running away doesn't usually help us get to our goals. Neither does freezing up or shutting down. Fawning does not tend to help either. We need a little bit of our fight energy in order to face our challenges. When we terrify ourselves with overly demanding goals, we can make ourselves feel small and like failures. When we should on ourselves or feel that we need to coerce ourselves into everything, it's really no wonder that we might feel demotivated. It's really no wonder that the nervous system, in its effort to keep us safe and alive, does in its wisdom what it thinks is best, which is to freeze, shut down, and avoid. When we believe empowering things about ourselves and about motivation, we can take back our sense of agency and power, creativity and joy. We can re-establish ourselves as powerful agents when we start to think more about our values and our growth and about nurturing ourselves and our nervous system while walking towards our goals, often imperfectly, often while having to learn, relearn, and unlearn. It takes courage and willingness to change habits from coercion into compassion, and I hope it can be an enlivening, enriching, life-affirming process where you can get more out of the journey. Thank you so much for joining me on this journey. Of course, this was, for ease of access, an incredibly simplified and abbreviated course, and there is so much more content to explore. So, if you would like to hear more from me on these topics, please leave a message in the course classroom. I would love to hear your ideas, I would love to hear what has been useful in this course and what could be improved, and I look forward to making future courses that address these topics with more depth and breadth in the future. Also, make sure to follow me so that you get notified when I release new content. I wish you all the best in your endeavors, and I want to thank you for bringing to the world your unique gifts, your compassion, and whatever it is that you are creating for yourselves and others. I'm Clay Roth. Take care, and thank you for practicing with me.

English

When nothing is working, it might be time to re-think motivation. What is it? And why can it be so elusive? This course will cover some theories of motivation before diving into practical shifts that you can implement today.

When the usual hacks won't work, it's time for motivation 2.0.

Motivation 2.0

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Welcome everyone to Motivation 2.0. We're going to talk about what motivation is and what it isn't. And we're going to explore tips and tricks. But we're also going to get into deeper aspects, some frameworks around motivation, which might lead to some bigger but needed changes in your life. So you might find yourself here because of some form of burnout, or something that used to get you going is no longer working. This can happen when we had structure in our life that made motivation a non-issue. And now we don't have that structure and now motivation is a challenge. You can also find yourself at a bit of a dead end when your old ways of motivating yourself, such as fear, anxiety, and stress, are no longer working. Perhaps deadlines kept enough adrenaline pumping that you could get things done, and now you might find yourself caring less and less about those deadlines, leaving an empty space where that motivation used to be. Or you might be someone who used to be driven and goal-oriented, you used to feel motivated by accomplishments or a sense of competition, either with yourself or with others, and again, you might find yourself hitting a bit of a slump when accomplishment or goals no longer feel as motivating as they used to. Another contributing factor that we'll discuss is that when you are facing depression or chronic illness or challenging life changes, this can seriously interrupt the systems and habits that we used to rely on for motivation. This course will explore motivation through the nervous system. We'll also be exploring one of my favorite modalities, which is Acceptance and Commitment Therapy, or ACT. These concepts will aim to make your relationship with motivation more sustainable and more life-affirming. So if you're ready to get stuff done, stuff that really matters to you, let's jump in.