Mastering motivation through adversity, 1%’ers and finding your why.
Project Mood, like any person, is guided by a set of core principles. These principles shape how we work and drive the results we achieve. While this blog post offers a brief overview of motivation, it's important to note that these principles are the result of years of trials, testing, conversations, and debates.
Here are the three core principles that align with our brand. As part of our mission to uplift the mood of society—whether you're a member of Project MOOD or not—we want to share these insights to inspire and support everyone. If you're struggling with fitness goals, battling cravings, or striving to be a better person, we encourage you to read and practice these principles.
1. Focus on and Celebrate 1% Improvements
Failure can be incredibly demotivating. When we set unrealistic goals and inevitably fall short, it’s easy to feel disheartened, thinking we didn't try hard enough. In reality, the issue often lies in goal alignment rather than effort. This isn’t about lowering your standards but about working smarter.
Sir David Brailsford, former Performance Director for Team Sky cycling, popularized this concept in 2012, leading the team to numerous victories. This approach, often referred to as the 'aggregation of marginal gains,' emphasizes that small, consistent improvements can lead to significant overall success. The idea is simple: if you can improve 30 things by just 1%, your overall improvement is 30%. This approach makes progress more manageable and allows for consistent, incremental wins. You can read more about David Brailsford's approach to marginal gains here.
Breaking down a task into smaller components gives you multiple opportunities to celebrate small victories. Recognizing these "little wins" fosters self-kindness and is crucial for personal development. Remember, it's about building momentum and resilience through small, continuous improvements.
2. Do One Hard Thing Every Day
As Jocko Willink famously said, "Discipline eats motivation for breakfast." By doing something hard every day, you gradually raise your threshold for what you consider difficult, thereby strengthening your discipline.
This practice is crucial for several reasons. First, life is unpredictable, and a low tolerance for adversity can lead to breakdowns when faced with challenges. Second, actively seeking out difficult tasks helps you appreciate the normalcy of life more. It’s a paradox—the more you embrace adversity, the more gratitude you feel for your everyday life.
Neuroscience backs this up. Studies show that the anterior mid-cingulate cortex, a part of the brain associated with motivation and pain processing, grows when we consistently do hard things. You can find more insights on this topic from Andrew Huberman here. Conversely, it shrinks when we avoid challenges. So, go ahead and embrace that ice plunge or any other challenge that pushes your limits.
3. Find and Use Your Why
Why do you do what you do? This is a question worth pondering deeply. Is it fear, insecurity, family issues, or a need to prove something? These internal struggles are common and can serve as powerful motivators if harnessed correctly.
I love the quote, "Fear can either burn your house down, or it can cook your food." Your "why" should go beyond superficial goals like "I want to lose weight." Delve deeper into your motivations, and you’ll uncover a profound source of energy and determination. Your "why" becomes the anchor for self-improvement and achieving greatness.
We all have the potential for greatness within us. The key is to search deeply, find your driving force, and let it guide you towards continuous growth and success.