BITESIZE | Understand Your Motivation and Transform Your Life | Ross Edgley #168
This episode features strongman swimmer and adventurer Ross Edgley, the first to circumnavigate Great Britain. He shares insights on mindset and the power of intrinsic motivation, explaining how understanding true motivations can help sustain effort through epic challenges.
Deep Dive Analysis
8 Topic Outline
Introduction to Ross Edgley and His Accomplishments
Understanding Intrinsic vs. Extrinsic Motivation
Balancing Intrinsic and Extrinsic Motivation in Extreme Challenges
Training for Aesthetics vs. Intrinsic Enjoyment
Overcoming Mental Barriers During Extreme Endeavors
Applying the 'Infallible Law' to Daily Challenges
Starting an Exercise Routine: Focus on Adherence
Finding Intrinsic Motivation for Physical Activity
2 Key Concepts
Intrinsic Motivation
Intrinsic motivation is when an individual is driven by internal reasons, meaning the process or activity itself is its own reward. For example, someone might enjoy knitting or walking in the countryside simply because it feels good.
Extrinsic Motivation
Extrinsic motivation stems from external factors, such as seeking prize money, social media validation (like taking a selfie for Instagram), or external recognition. While not inherently bad, it can be fleeting once the external reward is achieved.
5 Questions Answered
Intrinsic motivation is when you are driven by internal reasons, finding the process itself rewarding, such as enjoying an activity simply because it feels good.
Extrinsic motivation comes from external factors, like seeking prize money, social media validation (e.g., selfies), or external recognition.
A large US military study found a direct correlation between intrinsic motivation and higher achievement within the ranks, compared to those motivated by external reasons like money or looking good in a uniform.
He established an 'infallible law' for himself: he would not step foot on land until he had successfully finished the circumnavigation, making any thoughts of quitting irrelevant.
A large meta-study found that the specific diet or workout plan doesn't matter as much as adherence; the highest weight loss was observed in those who were most adherent to their chosen plan.
10 Actionable Insights
1. Prioritize Adherence for Goals
When embarking on a diet or workout plan, prioritize adherence by choosing activities you intrinsically enjoy and can consistently stick to, as consistency is more crucial for results like weight loss than the specific plan itself.
2. Create Infallible Commitments
To overcome self-doubt and mental tricks when pursuing a challenging goal, establish an “infallible law” or an absolute, non-negotiable commitment that defines the only acceptable outcome, rendering excuses irrelevant.
3. Identify Your Core Motivations
Consciously understand whether your motivations for activities are intrinsic (internal, where the process is its own reward) or extrinsic (external, like prize money or social media recognition), as this awareness is a crucial first step.
4. The Social Media Test
To gauge your intrinsic motivation, examine your activities and ask yourself if you would still be happy doing them even if you couldn’t post about them on social media.
5. Utilize Both Motivation Types
Acknowledge and leverage both intrinsic and extrinsic motivations; while it’s acceptable to enjoy external rewards, ensure your actions are also driven by internal reasons for sustained effort.
6. Just Start Your Journey
If you are currently inactive and wish to improve your health, simply begin somewhere, regardless of your starting point or specific activity, even if it’s revisiting a childhood sport.
7. Acknowledge Cognitive Impairment
Be aware that your cognitive clarity can be significantly reduced, akin to that of a five-year-old, when you are sleep-deprived, tired, or have experienced a demanding week.
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9. Listen to Full Episode
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5 Key Quotes
How many of them would I be happy doing? If I didn't post about them on social media? Would I still do it?
Ross Edgley
I am not stepping foot on land until I have finished this.
Ross Edgley
It's not about saying, you know, we're all saints and we don't like putting up a good shot on Instagram, right? We're not. We're humans. We've all got on ego to some degree, right?
Dr. Rangan Chatterjee
We're Royal Marines. We're used to performing at our best when we feel at our worst.
Royal Marines (as quoted by Ross Edgley)
It doesn't matter where you are. It doesn't matter where you start. Just start somewhere.
Ross Edgley