How to Fix 'Start-Pause-Resume-Quit' Behavior?

Have you ever struggled with SPRQ (start-pause-resume-quit) swing behavior? I have struggled a lot many times. Let me explain to you, what I meant by SPRQ swing behavior and what you can do to resolve?

Whenever people try to adopt new activities in their routine, they start with enthusiasm but pause after some time. After a few days, they resume and pause again. The swing behavior continues for a few times and finally, people quit.

It can happen with any of the goals/activities in our life. Few examples are -

• Reduce 5 inches of belly fat
• Run every day for 30 minutes
• Eat 1 bowl of fruits every day in the morning
• Read 1 book chapter every day
• Create and publish 1 article/video every week

and the list goes endless…

Then I started thinking deeply -

• How do I effectively adapt new activities into my routine?
• How do I make it a long-lasting habit?
• How do I sustain the habits and associated behavior?

Can you relate to this problem?

My journal sessions have taught me, it's the game of motivation. Sessions helped me to break my motivation myth and foolishness to expect- staying motivated all the time. I got enlightened by a practical solution for the start-pause-resume-quit hassle.

I learned about the motivation wave, popularized by Dr. BJ Fogg. He explained - High motivation is required to do hard things, you need to be prepared for the natural periods of motivation when you can not do hard things.

Motivation is like a wave. Harness the motivation - Dr. BJ Fogg

What to do when your motivation is high?

Temporary opportunities to do hard things

Let me explain Fogg's 3 approaches to harness the high motivation period.

#1 Do hard things that structure future behavior

You can do hard things when your motivation is high. Leverage the opportunity to quickly create a structure around the activity, so whenever your motivation is low, you can still operate because of the structure formed.

Let us understand with an example - If you wanted to be a consistent writer and make writing as routine. Your motivation will be high in the beginning, and that is why you took action to start writing. During this period you need to, quickly take a few steps which will make you sustained for a longer period. Likewise, you can join a group of writers, who keeps sharing, inspiring, and making you write consistently. This is exactly what I did when I started my writing journey.

Another example of quit smoking - You may need to sign up for a program or a group of people, who had been successful in breaking bad and addictive habits.

Think about creating a structure that will make you operate consistently when your motivation is naturally low.

I have seen many people signing up for the gym annual membership and hire a personal trainer but still not very consistent in achieving their goals. You need to avoid getting influenced. First, do an effective goal setting and commit to your goals/activities.

#2 Do hard things that reduce the barriers to behavior

If you have decided to consume 1 fruit bowl every day in the morning, you have to put a structure (explained in #1) and subscribe to deliver fruits every day at your doorstep. Make sure fruits are washed and easily accessible to you when you wake up. It shouldn't be a grapple for you to pick up the fruits. Minimal efforts should serve you a bowl of fruits.

Simplify the activities and adapt to new habits and behavior.

#3 Do hard things that increase capability

Do hard things frequently when your motivation is at the peak. Increase the ability with practice and knowledge.

For example, if you are not comfortable in front of the camera and you have a goal to publish videos for a YouTube channel, then try doing it frequently during a high motivation period. Leverage this temporary opportunity and up-skill your ability.

Remember, do not fall into a trap of doing everything at once. You would have observed, diminishing motivation after performing hard exercises in the first week of joining the gym. Allow your body and mind to adjust the new behavior.

Avoid doing the following, when motivation is high

• Simple things
• One time desired behavior
• Tiny habits

(Example from BJ Fogg) If you have two options - Getting a pair of exercise shoes for your fitness goal Vs Hire a personal trainer for home, which one would you choose? Signing up for a trainer is a harder thing to do, so do that first, you can anyways buy a pair of shoes when your motivation is naturally low.

What to do when your motivation is naturally low?

Natural period when people can't do hard things

Leverage the structure been setup - Group of people supporting each other on writing practices, a program which will make you practice professional coaching, early morning routine, taking food in a plate with a big hole will make you alert and aware while eating.

Tiny habits of simple things - Pickup washed fruits that can be eaten without cutting.

Baby steps in a process - One minute plank every day, one-page reading every day.

How to change desired behavior?

You can harness the motivation approach for yourself and for people who wanted to change the desired behavior for better health, productivity, and goals in their lives.

You may be wondering how to know the level of motivation for others? If you are trying to change the behavior of your parents or children, to adopt a healthy lifestyle. Try asking questions like what is your opinion about the everyday walk of 30 minutes? You can calibrate your question based on their response.

Even if you don't have any clue about people's motivation level, harness the current motivation. You can suggest a simple activity and make it harder bit by bit. You will eventually find a good balance between the motivation and the level of the activities a person can perform. You need to continuously assess, learn, and experiment.

Help people succeed on the most desirable behavior that matches their current motivation - Dr. BJ Fogg

Key Take-Aways

1. Do not look for amplifying the motivation.
2. Motivation wave is slippery, harness the motivation wave, before it slips.
3. Leverage the natural motivation, as it stays longer.
4. Use temporary opportunities to do hard things during the peak of the motivation.

You may access a few of my related articles -

• Motivation myth
• Sustain new habits