Motivation (chapter 8 in resilient)

Motivation
Well I don't know about you but this chapter is well timed for my life! Summer time feels so exciting with the colors, the sun, and fun activities. It also brings for me more projects, travel, and socializing. And some how my personal projects and self-care are the first things to fall away. That is not uncommon for those of us that are helpers and people pleasers. So let's see if Rick can provide us with some ideas on how to stay motivated and focused on what matters most to each of us. 

Summary of Resilient: Motivation
Rick Hanson, Ph.D. describes motivation as being able to sustain action based on knowing in the core of your being that you should do something. He notes this is difficult to sustain when there is low resilience for facing challenges. Stress (overwhelm) and grasping (wanting) can lead us to get off track because the Sympathetic Nervous System (SNS) gets activated. He encourages us to work to regulate with the nervous system with positive emotions, using labeling/naming thoughts (which activates the pre-frontal cortex), noticing what feels satisfying already, returning to enjoyment/liking,
When trying to change undesired habit/behaviors he suggests noticing that everything we choose to do has a positive intention of meeting our basic needs for safety, satisfaction, and connection. So consider "what's the deep aim at the bottom" of a harmful/undesired action? And from they consider "how could I pursue this aim in better ways?" Be curious and aim yourself in a positive direction, even when it doesn't go as planned, continue curiosity with kindness and you will move in your desired direction.
Additionally, he educates on the the unique design we each have that impacts our absorption of dopamine. Basically, each brain has a different capacity for benefiting from dopamine. So if you're struggling with staying motivation, he encourages helping the brain by amplifying the amount of reward, the attention on it, and the sensitivity to it. This is done by: (1) before starting a desired activity imagine the feelings/sensation of the benefits you will feel while doing it (2) while doing the activity focus on what is pleasurable about it in the moment and (3) after doing it don't shift to the next activity but let yourself pause and savor the positive results, feelings, and sensations.

Reflection
So my hypothesis was a bit off target: that being a helper/people pleaser contributes to dropping my desired activities of daily motivation and learning goals. Perhaps I've overlooked some actions that are within my control, such as noticing when feeling overwhelmed and pausing to calm my nervous system, move from negative emotions that arise when missing a goal to positive/encouraging thoughts, and pausing to savor the positive benefits of my efforts. 

Resilient: How to grow an unshakable core of calm, strength, and happiness
by Rick Hanson, Ph.D. with Forrest Hanson, copyright 2018
Chapter 8, pages 155-173