Lots of people are good at motivating themselves to do pleasant things. They just make pictures of doing the pleasant things, and are so attracted to these pictures that they start doing them. However, that process doesn't work for things you want to have done, but you don't like doing them, If you don't like doing taxes, and you make a picture of doing them, you'll feel repelled. That's not motivating at all. If you want to get motivated positively, you need to think about what's really attractive about a task. If you don't enjoy the task itself, what's attractive is having it done.

Actually there is another piece that needs to be there if Marge's motivation strategy is going to work. How many of you have thought about how nice it will be to have something done, and then you "ran out of gas" when you sat down and started on it?

Marge, when you start on your taxes, what keeps you going?

Marge: All along, I keep thinking about how nice it will be when they're all done.

That's an important piece, but I'll bet you also do something else.

Marge: Well, each time I write down a number or fill in a piece of the form, I feel good about getting that little piece done, too. It's like a little taste of the good feeling I'll have when it's all done.

Right. Those two pieces are what keep you going, and the second one will be more effective than the first. If you just think f it all being done, and it takes some time to finish a project, it can get to seem like "pie in the sky." But that good feeling of accomplishment you get every time you complete a small piece of the task will sustain you through a lot of drudgery.

Marge: That's interesting. It explains a lot of things in my life. People have often called me a "Pollyanna," because I'm always thinking of how good it will be when something unpleasant is over. I always get a lot done, but I've had trouble getting other people to do unpleasant jobs. When I tell them about how nice it will be when it's done, I usually get a blank stare.

Right. They just don't understand. That's not the way they motivate themselves.

Frank: It seems like you're saying that someone can be powerfully and effectively motivated without even having any unpleasant feelings. Is there any hope for the rest of us who propel ourselves with anxiety?

Sure. Like anything else people do, motivation strategies are learned, and you can always learn another one. It's fairly easy to teach you how to use Marge's strategy. But you have to be careful when you make such a pervasive change in someone's life,

Some people make lousy decisions, but since they aren't very motivated, they don't get into much trouble. If you teach them a really effective motivation strategy, they will actually carry out all those bad decisions, and do a lot of stupid, irrelevant, and possibly harmful things. So before I teach someone a powerful new motivation strategy, I make sure that the person already has an effective way of making decisions. If he doesn't, I'll teach him a new decision strategy before I teach him the new motivation strategy.

There are a lot of variations in how people motivate themselves, but we've already got examples of the two major patterns. Most people motivate themselves by thinking about how bad they will feel if they don't do something, and then they move away from that bad feeling. Rat psychologists call this "aversive conditioning."

A few people do the reverse, which is what Marge does. She uses pleasant feelings to move toward what she does want to have happen, instead of away from what she doesn't want to have happen — and she gets reinforcement along the way.

Someone with a motivation strategy like Marge's really lives in an entirely different world than most people — a world without a lot of the anxiety, unpleasantness, and stress that many people experience.

Many people have some combination of the two. They may first think of what will happen if they don't do something, and then think of how nice it will be when it's done.

All motivation strategies work, and you can't knock something that works. However, some of them are a lot faster and more tenacious, and a lot more enjoyable than others.

A lot of the problems that bring people into therapy, or into jail, have to do with motivation. Either they're not motivated to do things they want to do, or other people want them to do, or they are motivated to do things they, or other people, don't want them to do. What we've done here today is explore a little bit about how motivation works, so you can have some control over what you're motivated to do. What we've done here is only the beginning of what we can do with motivation, but it gives you something you can explore more on your own.

Many people get into difficulties because they're confused about something. I'd like to show you how to take confusion and make it into understanding. I need someone to play with, to demonstrate how this is done. After I demonstrate, I'm going to ask you to pair up and do it with each other, so pay attention.

Bill: I'd like to do that.

First think of something you're confused about, and you'd like to understand.

Bill: There are a lot of things I don't understand—

Stop. I want you to listen carefully to what I asked you to do, I did not ask you to think of something you don't understand; I asked you to think of something you're confused about. "Confusion" and "not understanding" are very different. There are a lot of things that you don't understand, because you don't know anything about them. You probably don't understand open–heart surgery or how to design a hydrogen bomb. You're not confused about them; you just don't have the information you'd need to understand how to do those things.

Confusion, however, is always an indication that you're on your way to understanding. Confusion presupposes that you have a lot of data, but it's not yet organized in a way that allows you to understand it. So I want you to think of something you're confused about: something you have a lot of experience with, but it doesn't make sense to you. . . .

Bill: OK. I'm thinking about—

Hold on. You're not allowed to tell me the content of what you're thinking about. You only need content if you are nosy. I'm a mathematician; I'm only interested inform. Besides it's too easy for the rest of these people to get lost in the content. I want them to learn the process that I'm demonstrating.

You've thought of something you're confused about. Now I want you to think of something similar that you understand. When I say similar, I mean that if your confusion is about someone's behavior, have your "understanding" also be about someone's behavior. If your confusion has to do with how a car engine works, make understanding be something mechanical, like how your toaster works, for example.

Bill: I've thought of something I understand.

Now you have two internal experiences; we're calling one of them "understanding" and the other one "confusion." Do they both have pictures?

Bill: Yes.

What I'm interested in are the differences between the two. How do they differ? For instance, one might be a movie and the other a slide. Or one might be in black and white and the other in color. I want you to go inside and examine those two experiences, and then tell me how they're different. . . .