Chapter 1: The Quest for Motivation

Have you ever wondered why you struggle to take action?

During my Creative Experiments workshops and one-on-one sessions, a common question arises: "How do you keep yourself motivated?" This inquiry often relates to my initial year of Creative Experiments, where I dedicated a full year to randomly selecting various creative projects to explore—without pressure, goals, or expectations. The sole requirement was to share my insights online.

Surprisingly, I managed to adhere to this commitment for an entire year, resulting in transformative effects across all aspects of my life—personally, professionally, mentally, and emotionally.

The turning point for me was recognizing that I never considered myself disciplined or particularly creative. I often chastised myself for lacking these qualities, which I now realize were misinterpretations of my abilities.

What shifted my perspective? How did I find the motivation to initiate and sustain this journey for an entire year? The answer lies in a method I developed through journaling.

Thoughts → Feelings → Actions/Inactions → Results

If we acknowledge that our thoughts shape our feelings, which in turn influence our actions (or lack thereof), we can deduce that our thoughts are the foundation of it all. To achieve substantial, enduring results, one must start by examining their thoughts.

Thoughts → Feelings → Actions/Inactions → Results

Many individuals struggle to initiate change because they tend to bypass the uncomfortable exploration of their thoughts and emotions, leaping directly into action. They often attempt to force themselves into change, hoping for immediate and impressive results.

However, this rarely proves effective—not due to a lack of capability or time, but because they neglect to address the underlying thoughts and feelings.

In essence, understanding oneself is a prerequisite for transformation.

The challenge is that we are often unaware of our thoughts; about 95% of our life operates on autopilot. Neuroscientists, like Bruce Lipton, have demonstrated that our decisions, emotions, and behaviors are largely influenced by subconscious programming.

Moreover, we have not developed the skill to monitor our thoughts effectively. This process is often dismissed as self-indulgent or a waste of time, particularly when we have other pressing tasks at hand.

But the real hurdle is that it can be quite uncomfortable. Once we begin to focus on our thoughts, we may discover that many of them are negative and repetitive. A recent description of confronting difficult thoughts as "staring into the abyss" resonates deeply with this experience.

It's intimidating, disconcerting, and isolating.

However, here's the crux:

If you genuinely seek to make a significant change in your life, resisting the temptation to distract yourself with superficialities is crucial.

Here’s how I approached it.

Thought Identification

I began documenting my thoughts. Whenever I experienced a strong emotion—like disappointment, envy, or frustration—I would pause and inquire:

“Where did that feeling originate?”

“What was I thinking just before I felt this way?”

This introspective process proved enlightening, as I often realized I was unaware of my thoughts until I took the time to reflect.

“Oh, I just saw that Instagram post, and now I feel down. What was the content of that post? Who shared it? Why did it affect me this way?”

I would jot down my insights—sometimes just a few words, at other times entire paragraphs. Then, I would review my notes over the weekend, diving deeper into my reflections.

And why is this practice so impactful?

Journaling affords you the opportunity to sit quietly, look inward, and be unflinchingly honest with yourself. It can be uncomfortable to confront feelings of pettiness, insecurity, or envy—qualities we often prefer to hide.

Writing candidly in your journal, without the need to impress anyone, is challenging yet essential. It fosters a deeper understanding of yourself.

Everyone harbors countless ideas and dreams, yet we often hesitate to express them for fear of judgment. Journaling allows you to confront these thoughts head-on.

Over time, you begin to identify patterns in your thinking. You recognize what truly matters to you and what triggers negative emotions.

For instance, I became aware of my tendencies toward self-criticism and perfectionism. Documenting these thoughts daily illuminated how deeply ingrained they were.

It’s easy to overlook such feelings amidst the chaos of daily life, but writing them down makes them undeniable. This confrontation can be intimidating, but it is also freeing.

The more I explored my so-called flaws, the more I analyzed their origins. Are these beliefs true? Have they helped me in any way? If not, what can I do about them? If they serve no purpose, how can I release them? What knowledge or experiences can shift my perspective?

Taking action becomes inevitable.

Environmental Insights

Here’s the exciting part: as you start to understand your mental landscape, you'll begin to notice external cues that help you address these thoughts.

These can manifest as insightful passages in books or remarks in podcasts. I often experienced enlightening moments as I absorbed stories of individuals like James Dyson, who persevered through 5,000 prototypes, or J.K. Rowling, who faced 12 rejections before her Harry Potter saga took flight.

Before I began journaling, such tales didn’t resonate with me. Now, they inspire and motivate me, reminding me that I, too, can overcome self-doubt.

I also wrote extensively about my worries regarding my memory and interests. However, reading works like The Happiness Advantage by Shawn Achor and The Brain by David Eagleman illuminated the concept of neuroplasticity—our brains are adaptable, and we can continue to learn and grow throughout our lives.

I began to recognize that feelings of frustration during the learning process are normal and essential. The narratives of others helped me see that insecurity is a universal experience and that growth often involves embracing discomfort.

These insights became woven into my journal reflections.

A Gradual Journey

If you're thinking, “That sounds like a lot of work,” you’re correct. Journaling is indeed a slow process. It’s a habit that may feel burdensome at first, but the rewards are profound.

Initially, the effort may seem unproductive, and you may question the value of your written reflections. You might feel worse before you feel better, but it’s essential to trust the process and persist. Keep documenting your thoughts, even if they seem repetitive.

Approach this journey with curiosity and a sense of exploration. You are getting to know yourself—arguably the most important relationship in your life—on a much deeper level.

With each journal entry, you are literally rewiring your thought patterns. The longer you delay confronting the root issues, the longer it will take to reach your desired destination.

That’s why I’m skeptical of courses or books that promise quick fixes by skipping straight to action-oriented steps. They create an illusion that simply following a formula will lead to success. When it doesn’t, it can reinforce feelings of inadequacy.

Becoming aware of your thoughts provides a sense of control and accountability. When you’re willing to face all your emotions—both positive and negative—there’s nothing beyond your reach.

You won’t need to journal forever.

For the first year, I committed to daily journaling. Now, I do it every few days—mainly when I feel stuck. I’ve noticed a significant reduction in negative thoughts like feeling uncreative or believing it’s too late for me. When these doubts resurface, I am better equipped to recognize and challenge them.

Of course, new challenges arise, but they’re easier to tackle than the deeply ingrained thoughts of the past. I still review my journal entries monthly, a practice that I now enjoy and which takes no more than half an hour.

The Key to Beginning

If you’re ready to embark on this journey, here’s a practical tip:

Throughout your day, when you feel anxious or unsettled, try to identify the thought behind that emotion. As soon as you pinpoint it, write it down.

Your smartphone can become a valuable ally in this process. It only takes a second to open a note-taking app and jot down your thoughts—whether in bullet points, phrases, or full sentences. Don’t stress about structure or coherence; just allow your thoughts to flow freely.

Capture these moments immediately, whether you’re in line at the grocery store or about to enter your car. If you delay, you’re likely to forget.

After two weeks of this practice, seek out resources—books, podcasts, conversations—that can positively address the patterns you’ve uncovered. Consider temporarily stepping back from content that brings you down. Perhaps try a month without social media.

And above all, practice patience.

Remember, your mind is the most powerful tool you possess. Every action you take and every result you achieve stems from the thoughts within your mind. This investment in self-awareness will yield invaluable benefits.

If you’re curious but unsure about how to start, I’m available for a one-on-one Creativity Chat to guide you further.