Willpower wilting? Dr Gabija Toleikyte explains the scientifically-backed ways to boost your productivity \u2013 and be happier with your work. <\/p>
Admit it. Between a sprawling to-do list and the drab weather, your motivation levels aren\u2019t the highest at the moment.<\/p>\n
Fortunately, there could be a way of easily boosting them. At least, that\u2019s according to neuroscientist Dr Gabija Toleikyte<\/a>, author of Why the F*ck Can\u2019t I Change? <\/a><\/em><\/p>\n As we learned while sitting down with her, there are several scientifically-backed methods that can increase your general enthusiasm and ramp up your productivity.<\/p>\n For motivation, there are multiple brain regions involved, but one in particular is the reward centre of the brain. It consists of two key areas: one called VTA (ventral tegmental area) and the other called nucleus accumbens (or NACC).<\/p>\n During pleasant activities, the VTA secretes a chemical called dopamine. Dopamine is called the molecule of pleasure \u2013 anything that feels enjoyable to us, it feels that way because of dopamine.<\/p>\n And different activities secrete different levels of dopamine. And the things which are enjoyable \u2013 such as our favourite food, or time with our loved ones \u2013 secrete high levels of dopamine.<\/p>\n Interestingly, there is some research showing that actually in order to secrete more dopamine, we need unpredicted rewards<\/a>.<\/p>\n Some things naturally create a level of surprise. For instance, social situations naturally bring a level of uncertainty. When you have a meeting with somebody, they might praise you or they might tell you off or they might be neutral. You don\u2019t know. So, if you\u2019re working from home and really fed up, having a video call with your friends or colleagues online could increase levels of dopamine.<\/p>\n Read more about willpower:<\/strong><\/p>\n Also, it\u2019s good to find a balance between routine and variety. If everything is really predictable, you will inevitably secrete less dopamine. But creating an element of variety will secrete more dopamine, especially in your breaks. You could look at pictures of cats, do push-ups or listen to loud music and jump around. Get that dopamine hit and it will spill over into your working time.<\/p>\n A good rule of thumb is to have at least one break an hour and a half. Every 90 minutes, take a 15-minute break. For some people, this is too long \u2013 so they might work for 45 minutes and take a five to 10-minute break. It depends on your own individual preferences.<\/p>\n As the day goes by, several things happen in the brain. It actually gets more tiring and we deplete neurotransmitters that are necessary for us to focus, have willpower and do productive work. So you need to reduce the working times and increase the frequency of your breaks.<\/p>\n Plus, in your break, things like physical exercise or socialising (even just talking to people on the phone or online) help the brain to replenish quicker than if you are watching the news or browsing social media.<\/p>\nSo: neurologically, what actually is motivation?<\/strong><\/h3>\n
Practically, how could you create unexpected rewards to secrete dopamine and boost your motivation levels? <\/strong><\/h3>\n
How often should you take breaks from work?<\/strong><\/h3>\n