Put a Sock In It

Schedule Your Motivation
During a conversation about writing, my friend Sarah Peck looked at me and said, “A lot of people never get around to writing because they are always wondering when they are going to write next.” You could say the same thing about working out, starting a business, creating art, and building most habits.

If your workout doesn’t have a time when it usually occurs, then each day you’ll wake up thinking, “I hope I feel motivated to exercise today.”
If your business doesn’t have a system for marketing, then you’ll show up at work crossing your fingers that you’ll find a way to get the word out (in addition to everything else you have to do).
If you don’t have a scheduled time when you write every week, then you’ll find yourself saying things like, “I just need to find the willpower to do it.”
An article in The Guardian summarized the situation by saying, “If you waste resources trying to decide when or where to work, you’ll impede your capacity to do the work.”

Setting a schedule for yourself seems simple, but it puts your decision-making on autopilot by giving your goals a time and a place to live. It makes it more likely that you will follow through regardless of your motivation levels. And there are plenty of research studies on willpower and motivation to back up that statement.

Stop waiting for motivation or inspiration to strike you and set a schedule for your habits. This is the difference between professionals and amateurs. Professionals set a schedule and stick to it. Amateurs wait until they feel inspired or motivated.

How to Make Motivation a Habit
There are three simple steps you can take to build better rituals and make motivation a habit.

Step 1: A good pre–game routine starts by being so easy that you can’t say no to it. You shouldn’t need motivation to start your pre–game routine. For example, my writing routine starts by getting a glass of water. My weightlifting routine starts by putting on my lifting shoes. These tasks are so easy, I can’t say no to them.

The most important part of any task is starting. If you can’t get motivated in the beginning, then you’ll find that motivation often comes after starting. That’s why your pre–game routine needs to be incredibly easy to start.

For more about the importance of getting started, read this.

Step 2: Your routine should get you moving toward the end goal.

A lack of mental motivation is often linked to a lack of physical movement. Just imagine your physical state when you're feeling depressed, bored, or unmotivated. You’re not moving very much. Maybe you’re slumped over like a blob, slowly melting into the couch.

The opposite is also true. If you’re physically moving and engaged, then it’s far more likely that you’ll feel mentally engaged and energized. For example, it’s almost impossible to not feel vibrant, awake, and energized when you’re dancing.

While your routine should be as easy as possible to start, it should gradually transition into more and more physical movement. Your mind and your motivation will follow your physical movement. It is worth noting that physical movement doesn’t have to mean exercise. For example, if your goal is to write, then your routine should bring you closer to the physical act of writing.

Step 3: You need to follow the same pattern every single time.

The primary purpose of your pre–game routine is to create a series of events that you always perform before doing a specific task. Your pre–game routine tells your mind, “This is what happens before I do ___.”

Eventually, this routine becomes so tied to your performance that by simply doing the routine, you are pulled into a mental state that is primed to perform. You don’t need to know how to find motivation, you just need to start your routine.

If you remember the article on the 3 R’s of Habit Change, then you may realize that your pre–game routine is basically creating a “reminder” for yourself. Your pre–game routine is the trigger that kickstarts your habit, even if you’re not motivated to do it.

How to Say No
Most of us are probably too quick to say yes and too slow to say no. It's worth asking yourself where you fall on that spectrum.

If you have trouble saying no, you may find the following strategy proposed by Tim Harford, the British economist I mentioned earlier, to be helpful. He writes, “One trick is to ask, “If I had to do this today, would I agree to it?” It’s not a bad rule of thumb, since any future commitment, no matter how far away it might be, will eventually become an imminent problem.”

If an opportunity is exciting enough to drop whatever you're doing right now, then it's a yes. If it's not, then perhaps you should think twice.

This is similar to the well-known “Hell Yeah or No” method from Derek Sivers. If someone asks you to do something and your first reaction is “Hell Yeah!”, then do it. If it doesn't excite you, then say no.

It's impossible to remember to ask yourself these questions each time you face a decision, but it's still a useful exercise to revisit from time to time. Saying no can be difficult, but it is often easier than the alternative. As writer Mike Dariano has pointed out, “It’s easier to avoid commitments than get out of commitments. Saying no keeps you toward the easier end of this spectrum.”

What is true about health is also true about productivity: an ounce of prevention is worth a pound of cure.

Upgrading Your No
Over time, as you continue to improve and succeed, your strategy needs to change.

The opportunity cost of your time increases as you become more successful. At first, you just eliminate the obvious distractions and explore the rest. As your skills improve and you learn to separate what works from what doesn't, you have to continually increase your threshold for saying yes.

You still need to say no to distractions, but you also need to learn to say no to opportunities that were previously good uses of time, so you can make space for great uses of time. It's a good problem to have, but it can be a tough skill to master.

In other words, you have to upgrade your “no's” over time.

Upgrading your no doesn't mean you'll never say yes. It just means you default to saying no and only say yes when it really makes sense. To quote the investor Brent Beshore, “Saying no is so powerful because it preserves the opportunity to say yes.”

The general trend seems to be something like this: If you can learn to say no to bad distractions, then eventually you'll earn the right to say no to good opportunities.

Journaling Prompts That Make Journaling Easy
Let's talk about the process I designed to make journaling a cinch.

Every Habit Journal is designed to make the process of keeping a daily journal as easy as possible. It starts with a section called One Line Per Day.

At the top of each One Line Per Day page is space for a journaling prompt. Here are a few examples of journaling prompts you could use:

What happened today? (Daily journal)
What am I grateful for today? (Gratitude journal)
What is my most important task today? (Productivity journal)
How did I sleep last night? (Sleep journal)
How do I feel today? (Mood journal)
Underneath the prompt are 31 lines. One line for each day of the month. This is where you'll write your one sentence each day.

To start your journaling habit all you have to do is write your prompt for the month and jot down a few words each day. Once the month is complete, you can look back on 31 beautiful journal entries. The entire experience is designed to make journaling so easy that you can't help but do it each day.

That's it. You can see a picture of the One Line Per Day section on this page.

The Idea in Practice
The creative process used by Frederic Eugene Ives offers a perfect example of these five steps in action.

First, Ives gathered new material. He spent two years working as a printer's apprentice and then four years running the photographic laboratory at Cornell University. These experiences gave him a lot of material to draw upon and make associations between photography and printing.

Second, Ives began to mentally work over everything he learned. By 1878, Ives was spending nearly all of his time experimenting with new techniques. He was constantly tinkering and experimenting with different ways of putting ideas together.

Third, Ives stepped away from the problem. In this case, he went to sleep for a few hours before his flash of insight. Letting creative challenges sit for longer periods of time can work as well. Regardless of how long you step away, you need to do something that interests you and takes your mind off of the problem.

Fourth, his idea returned to him. Ives awoke with the solution to his problem laid out before him. (On a personal note, I often find creative ideas hit me just as I am lying down for sleep. Once I give my brain permission to stop working for the day, the solution appears easily.)

Finally, Ives continued to revise his idea for years. In fact, he improved so many aspects of the process he filed a second patent. This is a critical point and is often overlooked. It can be easy to fall in love with the initial version of your idea, but great ideas always evolve.

The 5 Stages of the Creative Process
In 1940, an advertising executive named James Webb Young published a short guide titled, A Technique for Producing Ideas. In this guide, he made a simple, but profound statement about generating creative ideas.

According to Young, innovative ideas happen when you develop new combinations of old elements. In other words, creative thinking is not about generating something new from a blank slate, but rather about taking what is already present and combining those bits and pieces in a way that has not been done previously.

Most important, the ability to generate new combinations hinges upon your ability to see the relationships between concepts. If you can form a new link between two old ideas, you have done something creative.

Young believed this process of creative connection always occurred in five steps.

Gather new material. At first, you learn. During this stage you focus on 1) learning specific material directly related to your task and 2) learning general material by becoming fascinated with a wide range of concepts.
Thoroughly work over the materials in your mind. During this stage, you examine what you have learned by looking at the facts from different angles and experimenting with fitting various ideas together.
Step away from the problem. Next, you put the problem completely out of your mind and go do something else that excites you and energizes you.
Let your idea return to you. At some point, but only after you have stopped thinking about it, your idea will come back to you with a flash of insight and renewed energy.
Shape and develop your idea based on feedback. For any idea to succeed, you must release it out into the world, submit it to criticism, and adapt it as needed.

A Problem in Need of a Creative Solution
In the 1870s, newspapers and printers faced a very specific and very costly problem. Photography was a new and exciting medium at the time. Readers wanted to see more pictures, but nobody could figure out how to print images quickly and cheaply.

For example, if a newspaper wanted to print an image in the 1870s, they had to commission an engraver to etch a copy of the photograph onto a steel plate by hand. These plates were used to press the image onto the page, but they often broke after just a few uses. This process of photoengraving, you can imagine, was remarkably time consuming and expensive.

The man who invented a solution to this problem was named Frederic Eugene Ives. He went on to become a trailblazer in the field of photography and held over 70 patents by the end of his career. His story of creativity and innovation, which I will share now, is a useful case study for understanding the 5 key steps of the creative process.