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Don't Wait for Motivation — Make It Chase You · The Nadia Chapman Show

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  Music.
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  Hi, everyone. Welcome back to a brand new episode of the Nadia Chapman Show.
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  It's great to have you here today. I hope you are well.
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  Today, we're talking about, drumroll, motivation.
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  Yes, that slippery little thing
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  everybody's chasing, but nobody seems to catch. I mean, some of you do.
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  But you've been told you need it before you start.
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  But what if I told you today that that's completely backwards?
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  That's what we're going to be talking about.
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  What if motivation isn't the spark that starts the fire, but instead the heat
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  you get once you're already going?
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  Hmm, food for thoughts. We're going to break down the science behind motivation,
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  the truth and the no excuses strategy,
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  and it's going to make you see motivation in a completely new way.
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  And by the time we're done, you'll never look at motivation the same way again.
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  So buckle up, because we're not waiting for motivation to show up.
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  We're going to make it chase us, okay?
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  I work with a lot of people, and some of you sometimes talk about motivation
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  like it's a magical unicorn that we're all chasing.
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  Like one day, you're going to wake up and look out the window, and boom, there it is.
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  Motivation's waiting for you. This big, shiny ball of motivation sitting on
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  your porch saying, good morning, honey, ready to crush your goals today? Yeah, right.
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  If only like, oh my gosh, where have you been my whole life? But here's the thing.
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  Here's the truth. And you might not like it.
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  Motivation isn't your Uber driver. It's not going to pull into your driveway
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  and honk twice and wait for you to get in.
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  Motivation is more like the after party. It shows up after you've already started moving.
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  Ha ha. Now the science proved this.
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  And it's called dopamine, that feel-good, get-up-and-go chemical in your brain.
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  Dopamine doesn't spike when you're laying in bed thinking about,
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  oh, I'm going to go work out or I'm going to start that diet or I need to go do this, this, this.
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  It spikes after you take action. And that's why you don't want to go to the
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  gym until you're five minutes in.
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  And then suddenly you're like, you know what? I feel unstoppable.
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  It's because you got up, you hit the gym, and motivation comes.
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  It's almost like this French saying, l'appétit vient en mangeant.
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  Your appetite comes as you eat. Same thing with your motivation.
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  The motivation will show up once you take action. So what does that mean?
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  It means you need to stop waiting. So stop sitting around for this magical feeling
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  of motivation to show up.
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  Motivation is not the spark that starts to fire.
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  It's the heat you get once the
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  fire is already burning. And maybe that is your rider downer for today.
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  I like a good old rider downer. So motivation isn't the spark that starts the fire.
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  It's the heat you get once the fire is already burning.
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  Voila. Here's what's wild. Successful people aren't more motivated than you.
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  They're not special people who wake up buzzing with enthusiasm.
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  They've built systems so they don't have to depend on that motivation.
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  That's the difference. Think about an Olympic athlete, for instance.
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  So you think that they wake up every single day like, yes, I'm going to go crush
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  my goals. And oh my God, I cannot wait to do squats and go train all day.
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  No, they show up because they've decided it's who they are.
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  They turn action into habit, not mood.
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  If you listen to the other episode that came out this month about building habits
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  for figure skaters, we talk about habit change and what is a habit.
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  And here's something very interesting that I want to talk about in this motivation episode special.
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  Your subconscious beliefs run the show all the time.
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  So if you deep down believe, oh, I'm not that disciplined or I can't stick with
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  anything, well, guess what?
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  You'll find evidence to prove yourself right. But flip the script for a second
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  and start telling yourself, I'm the kind of person who follows through.
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  I keep the promise I make to myself. And then your brain will start looking
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  for ways to make that true.
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  Now, I'm not saying it's easy. Of course it's not. You're already motivated. Yes, you heard me right.
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  You're just motivated to do the wrong thing. You're motivated to scroll on Instagram.
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  Ah, some of you might recognize themselves. You're motivated to hit snooze.
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  You're motivated to play small.
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  You're motivated to binge Netflix sometimes. And all I'm asking is that you
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  take that small ability to commit to something and then redirect it towards
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  something that actually matters for you. Make it super easy to start.
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  If you want to run in the morning, for instance, put your shoes right next to
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  your bed so you literally trip over them.
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  You see them first thing in the morning. If you want to write.
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  Open your laptop and leave the document ready before you go to bed.
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  So lower the friction because the smaller you make the first step,
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  the easier it is for you to build momentum and step into that action that will
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  then lead to feeling more motivation to keep going. It's like an equation.
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  Another hack, anchor your habits to something you already do.
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  You brush your teeth every morning.
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  What if right after that, you do five minutes of journaling?
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  Boom. So you've attached a new habit to an old one.
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  Let's talk about energy for a second. If you follow Mel Robbins or maybe Tony
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  Robbins, and they're not related, ironically, Mel Robbins has the five-second
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  rule and Tony Robbins has this state change.
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  So the five-second rule is when you hesitate to do something,
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  you just count down from five, four, three, two, one, and without thinking any
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  further and hesitating any further, you get up and you do it.
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  And Tony Robbins, when he talks about changing the energy, changing the state,
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  sorry, that you're in, is just changing your biochemistry and your body.
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  So you create a big radical physical change that will lead you to take action.
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  So they both work for the same reasons. You need to interrupt the hesitation, basically.
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  So when your brain starts whispering, oh, not today, maybe tomorrow, I'm not ready.
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  You start counting down right away. Five, four, three, two, one,
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  and then boom, physically move.
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  Or stand up, shake it off, jump, change your breathing. yell,
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  okay, let's go out loud, because your body can lead your mind.
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  So you need to change your physiology and your mindset will follow.
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  Big, big Tony Robbins lesson that I've done myself and I always teach my clients.
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  Close your eyes for a second. If you can't see it in your mind,
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  you can hold it in your hand.
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  So without a vision, you're running on fumes. But when you can see the finish
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  line, when you can actually feel the moment you're accomplishing something,
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  you're getting up and doing it, even on the hardest days, you'll keep going.
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  So close your eyes for a second and picture it.
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  The sound of the people congratulating you. Maybe you just launched that business
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  that you always wanted to launch.
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  Maybe you're finally doing a health program, back into shape program, whatever it is.
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  Just see it in your mind. So really feel it and see it the way your body feels.
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  You probably feel lighter. You're smiling.
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  And that's not just daydreaming. That's what we call wiring your brain to crave
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  the outcome so much that it pulls you through the hard parts.
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  Here's the thing. You don't need permission. You don't need a perfect mood or
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  the stars to align a certain way because the next 24 hours, well,
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  they're going to pass whether you do the thing or not.
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  So you might as well start now. You might as well start building that momentum
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  little by little, get that little dopamine in and let motivation chase you for a change.
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  So, of course, I prepare some coaching questions around motivation for you to answer.
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  And like I always say, you can think about your answer or you can grab a pen
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  and a paper and journal about it, which I highly encourage you to do.
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  My first question for you is, what's one thing you've been waiting to feel ready for?
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  And what's the smallest first step you can take in the next hour?
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  Did you hear that in the next hour? Yes, not tomorrow, not next week, not next month.
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  In the next hour. I'm creating a sense of urgency, guys, for you to get going.
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  Number two, if you took motivation completely out of the equation,
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  what action would you commit to no matter what mood you're in?
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  And finally, if you stopped relying on that motivation and built a system instead,
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  what would that system look like for you?
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  That's a bit of a tricky question, but I want you to think about that.
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  If you stop relying on motivation to get going and instead would build a system,
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  what would that system look like for you?
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  Guys, motivation isn't magic. It's the result of your action fueled by your
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  vision and multiply by momentum. That's your action.
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  You're not a lazy person. So stop judging yourself.
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  You are just a person who hasn't given themselves enough proof yet that they can do it.
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  So give yourself that proof today, not tomorrow, not next week.
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  Do the thing even for five minutes, because that's how you build that confidence.
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  That's how you build that trust with yourself. And that's how you get to that
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  version of you who doesn't just talk about their goal, but actually live them.
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  So here's your challenge.
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  In the next hour, take one action towards something that matters.
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  Don't overthink it. Don't wait to feel ready. Don't wait for motivation.
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  Just go. And then come back and tell me what happened.
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  Because I promise you that once you start, the energy will follow.
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  Once you start, the motivation will come. And once the energy show up.
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  That's how you become unstoppable. You've got this. Now go make something happen.
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  As always, thank you so much for listening to the Nadia Chapman show and I'll catch up next week.