Aloha and Mele Kalikimaka!
Like most people, I set goals for myself each year. Unlike most people, I almost always achieve them! But it’s not just out of pure willpower. Rather, I use neuroscience-based strategies that “hack” into how my brain works to generate long-term motivation and habit formation without relying on willpower. And for today’s tip I’ll share one of those strategies with you!
Scientists call it the “Intrinsic Motivation of Competence“.
Those of you who have gone through any of my online programs know that I never just tell you WHAT lifts to do. With every exercise I do a deep dive into WHY and HOW it works, outlining the anatomy of the target muscles… the purpose & benefits of the specific resistance angles used… the science behind the rep and set techniques… etc., etc.
That takes a LOT of extra time and effort. Easily 10 times more than if I just told and showed you what to do (like pretty much all other programs do), which is why every program I make takes me well over 1,000 hours of work.
So why do I do it???
Well, one reason is that research has found that the more knowledgeable we become about a subject, the more DOPAMINE RECEPTORS our brain dedicates to actions around that subject. So when we then go to perform actions related to that subject, more dopamine is released, telling our brain that those actions are more valuable and rewarding.
In other words, the more you KNOW about the reasoning and science behind each exercise, the more dopamine will get released when you do them… so you’ll want to do the exercises more and get a much greater sense of fulfillment from them — not to mention better actual results!
This also hacks into a related phenomenon called “Probability Discounting“, which essentially states that the more we believe our actions will actually lead to the desired result, the greater value we place on them and the more likely we are to do them… and vice versa.
So the more you know about WHY and HOW a specific exercise DOES lead to the results you want from it, the more likely you are to actually do the exercise!
The same principles apply to nutrition / dieting and every other aspect of fitness, as well as any other non-fitness goal you may have!
Application: Study and learn as much as you can about exercise science, anatomy, and the WHY and HOW behind each exercise (I make that very easy in my programs). You’ll then WANT to do the exercises more and get more fulfillment out of them, enhancing goal pursuit / achievement WITHOUT requiring any extra willpower!
PS: I now only have about 50 more free Premium months I can give out via the “Give Free Get Free” New Year’s Promo featured in the Deal of the Week below!
Relevant Previous FTF Tips (for All-Access Members):
2) Week 51 | Use This Neuroscience-Based Hack To Overcome Lack of Motivation to Exercise!
3) Week 70 | Neuroscience-Based Brain Hacks for Goal Achievement #3: STOP Making “Realistic” Goals!!
Relevant Research Article(s):
1) The Emerging Neuroscience of Intrinsic Motivation: A New Frontier in Self-Determination Research
2) Goal orientation and intrinsic motivation for physical education: Does perceived competence matter?
Relevant Dr. Gains YouTube Video(s):
1) 13 Neuroscience-Based Brain Hacks for Setting & ACHIEVING Your Health & Fitness Goals! (Part 1)
2) (Part 2) 13 Neuroscience-Based “Brain Hacks” for Setting & Achieving Your Fitness Goals!
Relevant Dr. Gains Program(s):
1) Techniques, Principles & Theory section of All-Access Basic
Dr. Gains 
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