1. Internal & External motivation
   1. in different situations can help you excel
   2. can prevent you from being at your best
   3. can even effect productivity
2. Motivation: we have an emotionally sensitive switching station - the part of human brain called the amygdala, which lies deep within the limbic system.
   1. In the absence of high stress or fear, the amygdala directs incoming information to the prefrontal cortex (PFC). The PFC’s role then is to turn that information into long-term memory or process it through the cognitive and emotional control networks of the higher functions within our brain. That then allow us to either respond or to ignore it.
   2. This reflective response cannot take place during a high-stress emotional state which blocks this flow of information. The situations of frustration or boredom are associated with a high stress state within the amygdala.
3. Motivation levels are related to perceived difficulty of a task and the perceived rewards from completing task.
   1. If the perceived difficulty of a task suddenly increases during a period of low motivation, our motivation level will then drop even further.
4. The Vroom expectancy motivation theory factors
   1. Expectancy is having the right tools or skills.
   2. Instrumentality is the clear understanding of the relationship between performance and outcomes.
   3. Valence is the importance that the individual places upon the expected outcome.
   4. People are most motivated if they believe that they will receive a desired reward.
   5. Individuals are the least motivated if they don’t want the reward or they don’t believe that their efforts will result in the reward.
5. David Rock’s SCARF model
   1. Change 'job as a business transaction' ("Do the work and get paid.") -> 'Job as a part of a social system': brain is rewarded (or punished) based on how well the business environment is meeting an employee’s need.
   2. STATUS relates to a person’s relative importance to others
      1. Provide feedback that aid the recipient’s status. Avoid feedback that threatens it.
   3. CERTAINTY is about being able to predict the future
      1. Help your brain conserve energy by providing clear instructions.
   4. AUTONOMY provides a sense of control over events
      1. More autonomy means less stress for your team.
   5. RELATEDNESS is the sense of connection and safety with others (the brain perceives a friend versus a foe)
      1. Foster a culture of teamwork to increase relatedness.
   6. FAIRNESS is the perception of being treated justly
      1. Treat your team with dignity and respect. Make sure that they are compensated fairly and have job security.
6. 4 behavioral drivers
   1. Drive to acquire
      1. A reward system could fulfill this drive.
   2. Drive to defend
      1. To reduce the drive to defend, you can provide training.
   3. Drive to bond
      1. Foster this drive through feedback, support, and coaching.
   4. Drive to learn
      1. Tasks should be defined so that they highlight its meaning and how it contributes to the big picture.
7. The keys to motivation
   1. Set achievable goals. Break big tasks into smaller subtasks
      1. When you see the light at the end of the tunnel, you’re more likely to keep driving forward until you’ve reached it.
      2. Other option would be to increase the rewards after completing a task.
   2. Train your brain: 'I am motivated', 'I feel angry'
      1. When you encounter a difficult situation, your brain reacts differently when you say, "I am…," as opposed to "I feel…’”
      2. When our brain's fight/flight response is activated and we become aware of it, saying to ourselves 'I am angry,' 'I'm frustrated,' or 'I'm sad' is only likely to perpetuate the threat response.
      3. Whenever you say "I am" you're actually making a statement about your identity. This implies the permanence of that emotion.
      4. Saying, "I feel..." rather than "I am..." is more likely to result in a measurable shift in blood flow AWAY from the fight/flight centre and major muscle groups. And, a shift TOWARD the prefrontal cortex (PFC). The PFC is the very part of the brain that cultivates witnessing, empathy, and problem-solving.
      5. To train your brain to become motivated, you would say “I am motivated” as opposed to “I feel motivated” because it makes it a part of your identity.