We all have challenging daily tasks and rituals. We all have setbacks.
We can all also have daily wins. Win or learn. Learning is winning.
So, if we apply this theme to our life experience, we win or we win.
One way to help feel better is if we can turn these daily things we find challenging, into things we enjoy or at the minimum into things we find neutral.
We can perhaps add in other rewards associated with the behaviours or delayed behaviours, then it’s likely we’ll be able to become better humans.
Mastering the art of delayed gratification might be a key stone habit. It requires high levels of emotional intelligence which can be taught or learnt.
Developing emotional intelligence is one defining factor in flourishing as a human.
Here’s some ideas. After each one you can try write, one thing or even five or more to help you. I’ve added in 1-2 lines on each to help you.
Here are 15 Proven Psychological Methods to Make Challenging and Unenjoyable Tasks Worthwhile and Successful.
1. Reframing the Task
Description: View the task from a different perspective. Identify its benefits or link it to a higher purpose.
Example: Reframe a tedious report as a step towards professional growth.
Reference: Ellis, A. (1994). Reason and Emotion in Psychotherapy.
"If I study hard now and get the required exam grades, even if I don’t enjoy the subjects or the process, it should help open doors to higher level stuff later on."
Hard work now, pays off later.
A wise man once said, it’s a mistake to do anything reluctantly.
2. Self-Determination Theory (SDT)
Description: Enhance intrinsic motivation by connecting the task to autonomy, competence, and relatedness.
Example: Choose how to approach a task to feel more autonomous.
Reference: Deci, E. L., & Ryan, R. M. (2000). The "what" and "why" of goal pursuits.
“Example Task: Completing a research project on a chosen topic.
Enhancing Intrinsic Motivation Through Autonomy:
- Provide choice: Allow the individual to select their research topic based on their personal interests or passion areas. This gives them control over the subject matter, making the task feel more personally relevant and engaging.
- Flexible approach: Let them decide how to structure their research process, choose the tools and resources they use, and set their own timelines (within reasonable limits).
- Empower decision-making: Encourage them to take ownership by setting their own goals for what they hope to learn or achieve with the project, rather than being confined to rigid instructions.
Result: By connecting the task to their sense of autonomy, the individual feels more empowered and invested in their work, which enhances intrinsic motivation to complete it effectively and enthusiastically.”
3. Flow State Induction
Description: Adjust difficulty to match your skills to create a flow state, where you’re fully immersed.
Example: Break a task into achievable segments to maintain focus.
Reference: Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience.
Every big task feels overwhelming unless you break it down into bite sized chunks.
Confucius says “want to move a mountain”? “Start with one rock at a time”
4. Reward Substitution
Description: Substitute an external reward for tasks where intrinsic motivation is lacking.
Example: Treat yourself after completing a workout.
Reference: Thaler, R. H., & Sunstein, C. R. (2008). Nudge.
Keeping up with the exercise and nutrition will enable you to buy some really nice new clothes in a few weeks time.
In the meantime keeping measuring your progress.
5. Gratitude Practice
Description: Cultivate gratitude for the opportunity the task provides.
Example: Appreciate the skills or discipline gained.
Reference: Emmons, R. A., & McCullough, M. E. (2003). Counting blessings vs. burdens.
This works. Do it. At least once per week. Make sure it’s slightly different things each time to avoid gratitude fatigue.
6. Pre-commitment Strategies
Description: Use public commitments or penalties to ensure task completion.
Example: Tell a friend you’ll complete a task by a certain date.
Reference: Ariely, D. (2010). Predictably Irrational.
Joining Strength for Life, or hiring a nutritionist, coach or trainer is one way of doing this.
As long as they don’t become compliant in your stagnation.
7. Visualisation
Description: Visualise success and the positive outcomes of completing the task.
Example: Picture yourself excelling after completing a challenging presentation.
Reference: Taylor, S. E., & Pham, L. B. (1996). Journal of Personality and Social Psychology.
This is why you start the day with intention implementation. (see below)
Building self-efficacy is a good way to bolster this. Visualise previous success.
Visualise future success. Tip: If you can’t then visualise other folks who have done what you need to do. Go speak with them.
8. Implementation Intentions
Description: Plan specific "if-then" scenarios for action.
Example: "If I feel distracted, then I will take a 5-minute break."
Reference: Gollwitzer, P. M. (1999). American Psychologist.
This ties into planning your day effectively.
9. Stoic Negative Visualisation
Description: Consider the consequences of not completing the task to foster appreciation.
Example: Imagine the regret or loss from not pursuing your goal.
Reference: Seneca. Letters from a Stoic.
You can start this with the eulogy exercise. That’s kind of the daddy exercise of not doing or becoming the best version of yourself.
10. Chunking
Description: Break the task into smaller, more manageable parts.
Example: Write one paragraph instead of the entire report in one sitting.
Reference: Miller, G. A. (1956). The Magical Number Seven.
Time blocks. It’s mentioned before but it’s worth mentioning again. We’ve known this for a long time.
Start by looking at what you actually spend your time doing. Self-awareness.
You’ll find 99 times out of 100. There’s more time to do the important stuff than you realise.
11. Meaning-Making
Description: Align the task with personal values and goals.
Example: Relate a difficult task to your long-term vision or legacy.
Reference: Frankl, V. E. (1946). Man’s Search for Meaning.
The little cards I write all the time are part of this. Align your values and identity with the task.
12. Cognitive Behavioural Techniques
Description: Challenge negative beliefs about the task.
Example: Replace “This is impossible” with “This is a learning opportunity.”
Reference: Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders.
Reframing and positive self-talk. Working out how to stop rumination (see our previous tips here).
13. Micro-Mastery
Description: Start with mastering small aspects of the task to build confidence.
Example: Focus on writing one strong sentence instead of an entire essay.
Reference: Robinson, R. (2017). The Art of Micro-Mastery.
For me this one = rehearse the basics. Practice the foundations. Many masters of their craft spend significant time drilling the basics.
Starting your day with meditation is a good way to calm the mind, build presence and power. Warmth comes with love.
14. Anchoring with Rituals
Description: Create a small, enjoyable ritual to begin the task.
Example: Start each writing session with a favourite coffee blend.
Reference: Duhigg, C. (2012). The Power of Habit.
Routines and rituals. Plus not wasting time. X
15. Time Blocking
Description: Dedicate specific blocks of time to the task to reduce overwhelm.
Example: Work on the task for 25 minutes followed by a 5-minute break (Pomodoro Technique).
Reference: Newport, C. (2016). Deep Work.
These methods, grounded in psychology and philosophy, offer practical ways to transform challenging tasks into meaningful and achievable endeavours.
If you want 100 days to a hard(er) or young(er) body join me here: STRENGTH FOR LIFE