Episode 3
From Chore to Joy: Discover the Power of Enjoying Your Journey
The key to achieving your ambitious goals may not lie in sheer willpower, but rather in learning to enjoy the journey itself. This episode dives deep into research from the Personality and Social Psychology Bulletin, revealing that those who find immediate rewards and enjoyment in their daily efforts are significantly more likely to stick with their pursuits. The episode discussed how traditional goal-setting advice often overlooks the importance of the process over the outcome. We highlight that genuine enjoyment in activities, whether it's exercise or studying, can lead to greater long-term success and fulfillment. As they explore strategies to integrate fun into goal-setting, listeners are encouraged to rethink their approach and ask themselves how to make their pursuits more enjoyable.
Paper Referenced:
Woolley, Kaitlin & Fishbach, Ayelet. (2016). Immediate Rewards Predict Adherence to Long-Term Goals. Personality and Social Psychology Bulletin. 43. 10.1177/0146167216676480.
Link - https://www.researchgate.net/publication/311159609_Immediate_Rewards_Predict_Adherence_to_Long-Term_Goals
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Transcript
Hi, all. Welcome to this audio project where we decode the science of human behavior with a twist.
I'm Parv, and this podcast brings to you AI generated conversations that simplify complex hidden patterns that shape our decisions, emotions, and actions. A while ago, I started using NotebookLM to help me translate academic research that talked about hidden internal patterns that make us us.
So let's dive in and uncover the unique algorithm that makes you you.
Speaker B:Hey there. You know how it is, right? You set these big goals for yourself, but then somewhere along the line, that initial motivation kind of fizzles out.
Speaker C:Yeah. Happens to the best of us.
Speaker B:Totally. And that's exactly why we're doing this deep dive.
We're going to unpack some really interesting research from the Personality and Social Psychology Bulletin.
Speaker C:Okay, sounds intriguing. What's the scoop?
Speaker B:So get this.
The research suggests that maybe, just maybe, the key to actually reaching those ambitious goals isn't about, you know, white knuckling it through with sheer willpower.
Speaker C:Really? Okay, now you've got my attention. I'm all ears.
Speaker B:It's about, get this. Learning to actually enjoy the journey itself.
Speaker C:Interesting. I can see how that might make a difference.
Speaker B:And to help us break it all down, we've got our expert here with us. What I find so fascinating about this research is how it kind of flips the script on that traditional goal setting advice.
Speaker C:It does. We hear so much about focusing on that end game, right?
You know, that big promotion or that dream vacation, or just the satisfaction of crossing the finish line. And while those long term rewards are definitely important, what this research really highlights is the power of those immediate rewards.
Speaker B:Okay, so let's break that down for a second. We're talking about the difference between those feel good in the moment rewards versus the ones that, you know, require a bit of patience.
Speaker C:Exactly. It's like imagine your goal is to get in better shape.
Speaker B:Yeah, classic goal, Right?
Speaker C:So the delayed reward might be fitting into those genes you've had your eye on. Feeling more confident or having more energy. All those long term benefits.
Speaker B:Yeah, all fantastic stuff. But you're right, it takes time and consistency.
Speaker C:Exactly. And that's where those immediate rewards come into play. What if you actually, and I can't believe I'm saying this, enjoy your workout routine?
Speaker B:Wait, is that even allowed?
Speaker C:Right. But seriously, think about it. You love the music, the instructor's energy is contagious. Or maybe you discover this awesome new park to run through.
Suddenly those miles just fly by.
Speaker B:Okay, so it's about finding those moments, those little pockets of enjoyment within the process itself. Instead of viewing exercise as this chore, it becomes something you actually look forward to.
Speaker C:Precisely. And that's what's so cool here.
The researchers found that people who experienced those types of immediate rewards while working towards a goal were way more likely to stick with it in the long run.
Speaker B:You mean even more than those who were super focused on that end goal, Even if that end goal was something they really, really wanted.
Speaker C:Yeah. It really all comes down to how we experience. Experience the journey.
Speaker B:So wait, hold on. It's not about willpower. It's about actually enjoying what you're doing. That's kind of mind blowing, honestly.
Speaker C:Right. It really turns things on its head.
Speaker B:For real.
Speaker C:And the researchers, they actually looked at this with like the classic example of New Year's resolutions.
Speaker B:Oh, man, don't even get me started on those. Talk about setting yourself up for failure. Right?
Speaker C:Right. We set them with the best intentions, but how often do we actually follow through?
Speaker B:Yeah, not often enough. Yeah, at least that's how it usually goes for me.
Speaker C:Totally. But here's the thing.
They found that how much people enjoyed working towards their resolutions, like actually looking forward to that daily walk or figuring out a meal prep routine that didn't feel like a total drag, that enjoyment factor was a better predictor of whether they'd still be going strong two months later than how important they actually thought the resolution was.
Speaker B:Really.
So even if someone was like dead set on, I don't know, losing weight or whatever their goal was, if they weren't finding ways to make the day to day of it enjoyable, they were more likely give up.
Speaker C:Exactly. It wasn't about how much they valued the outcome, it was about how much they valued the journey.
And this pattern, it kind of popped up in other areas too. Like, they found that students who genuinely enjoyed their study materials, they spent way more time hitting the books.
Speaker B:Interesting. And it's not even like they had to trick themselves into enjoying it. Right. It's about finding those parts of the process that really click with you.
Makes sense.
Speaker C:Yeah. It's all about figuring out what works for you. There's no one size fits all approach.
Like some people, they get a kick out of turning their study session into a game with their friends or maybe treating themselves to a fancy coffee while they work on that big project.
Speaker B:Totally. Those little things can make a big difference. But I'm curious. This research mainly focused on that individual experience. Right.
What about when you're working on those bigger goals, like with a team?
Speaker C:That's a great question. And you're Right.
The research focused mainly on individual goals, but the idea, like finding enjoyment in the process, it definitely applies to teams too.
Speaker B:Yeah.
So if you're working on a huge project at work, just finding ways to, I don't know, like, celebrate those small wins along the way, or maybe doing some fun team building exercises, stuff like that could help keep everyone motivated.
Speaker C:Absolutely.
Even simple stuff like acknowledging each other's contributions or having a shared playlist for those late night work sessions, all that can add a little bit of fun to the process.
Speaker B:Right? It's all about making it more enjoyable.
Speaker C:Yeah.
Speaker B:So, okay, we've established having fun is good, but is there like a danger in getting too caught up in the immediate rewards and losing sight of the bigger picture? Like, what happens when that initial excitement wears off?
Speaker C:Oh, that's a great point. And it kind of brings us to a really important distinction. It's not about just chasing those fleeting pleasures or always needing to be entertained.
It's about finding those sources of enjoyment that are like sustainable, that vibe with your values and actually add to your well being.
Speaker B:So how do you find that balance? How do you make sure you're not just like constantly chasing that dopamine rush, but actually finding genuine fulfillment? The work itself.
Speaker C:Now this is where things get super interesting.
Speaker B:So it's more than just like finding a workout buddy or listening to music while you work. There's something deeper to it.
Speaker C:Exactly. It's about finding that place where going after the goal, like actually doing it, becomes its own reward.
Think about something you're really passionate about. Could be anything. A hobby, some creative project, even a cause you really care about. When you're doing that thing, does time just seem to disappear?
Speaker B:No, totally.
Speaker C:Right. You get so caught up you lose track of everything else.
Speaker B:For me, it's writing. When I get in that flow, I completely lose track of time.
Speaker C:There you go. And that feeling, that flow state, that's like a huge sign of intrinsic motivation.
It means you're not doing something for external rewards or because you have to. You're doing it because it's actually enjoyable and fulfilling in itself.
Speaker B:That makes a lot of sense. But how do we like tap into that kind of motivation in other areas of life?
Like, let's be real, not everything on my to do list is going to spark joy.
Speaker C:You know, for sure not every task is going to be a thrill ride, but you can still find ways to make them meaningful. One way is to connect those tasks back to your values, to the bigger picture of your life.
Speaker B:So like, if I'm dreading going through my inbox. I could reframe it as a way to connect with people to work on cool projects or even just stay organized.
Speaker C:Exactly. By linking those maybe not so fun tasks to something you value, you can tap into that deeper motivation.
Speaker B:This has been so eye opening. So to sum it all up, if we want to reach our goals, we need to stop just chasing the finish line and figure out how to actually enjoy the process.
Speaker C:Exactly. It's all about finding that sweet spot between those immediate rewards and the lasting satisfaction of going after something truly meaningful.
And the best part?
When you find that balance, you unlock this whole new level of motivation and resilience and fulfillment that goes way beyond just checking off a box on your list.
Speaker B:It's like setting yourself up for success in all areas of life.
Speaker C:Exactly.
It's about embracing the entire journey, you know, challenges and all, and remembering that even those small moments of joy along the way can add up to something really incredible.
Speaker B:This has given us a lot to think about. Hopefully you listening feel the same way. So next time you set a goal, ask yourself, how can I make this fun? Think about it.
And until next time, happy diving.
