At various moments, each of us has grappled with dwindling motivation, posing internal questions like “Why am I not feeling motivated?” or “What’s holding me back?” Unlocking your motivation can sometimes feel like searching for a light switch in a dark room. In this scenario, the “Why Do” list is your flashlight, illuminating your path to action with personal and compelling reasons.
Asking ourselves, “Why aren’t I more motivated?” leads to recounting all the reasons we’re avoiding a certain task, effectively reinforcing our reluctance. Instead of getting trapped in this cycle, follow these steps to create a powerful tool that reignites your drive and keeps you moving forward:
- Start by picking one thing you want to or should be doing but, for whatever reason, are feeling unmotivated.
- Stubbornly refuse to ask yourself the age-old, rational, yet highly un-motivating questions mentioned above.
- Asking ourselves the wrong questions, we recite excuses, often leading to inaction or guilt.
- Instead, focus on two more positive and motivating questions addressing why you want to do something, creating a list to get you to argue in favor of doing the task.
- The reasons should be timely, compelling, and personal.
- Why might I … (go to the gym, quit smoking, change my diet)
- Why are these reasons important to me? (The key word being me)
As you will see, the answers help you rehearse the positive reasons for doing something. Instead of telling yourself, as you might have before this exercise, that you have to start walking because your doctor told you to or because your family wants you to, you may end up with much more personal and motivating reasons such as…
- I want to walk in the morning because I always feel better when I do.
- I want to walk in the morning because my back feels better the rest of the day.
The “Why Do” list is more than just a motivational technique; it’s a way to transform your perspective from what you feel you should do to what you genuinely want to do for your own deeply personal reasons. This shift in perspective is at the heart of Dr. Michael Pantalon’s Instant Influence technique, a scientifically backed method that has facilitated change and motivation across a diverse spectrum of scenarios—from health and wellness goals to organizational change.
Michael V. Pantalon, Ph.D., an esteemed psychologist and faculty member at the Yale School of Medicine, developed this technique based on the principles of Motivational Interviewing. It has proven effective in sparking motivation across a wide range of contexts, including among individuals facing addiction, mental health challenges, and professional stagnation. By tapping into your personal reasons for wanting change, you can discover a wellspring of motivation that is both enduring and deeply fulfilling. Why not embark on creating your “Why Do” list today and see where it can take you?
Adapted from Dr. Michael Pantalon Instant Influence technique. “These seemingly irrational questions are part of my very successful, scientifically-proven Instant Influence method (based, in part, on Motivational Interviewing), which has been shown to motivate people from the Emergency Room to the Board Room, from patients with addiction and mental illness in the South Bronx, NY to executives and employees of Fortune 100 companies who are resistant to organizational change, as well as, many other individuals from all walks of life. They may even work for you. Why might you give it a try?”
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