I was never a sporty kid; in fact, I was typically the last to be chosen for teams during recess or after school. But in high school I signed up to do discus, javelin, and shot put. I wasn\u2019t a particularly promising competitor, but I liked throwing the discus: the spin, staying in the circle, throwing, the angle of the discus, how it released off my fingers. The art teacher, Mr. Wade, ran the discus event because he had thrown as a child, and when I asked for help, he agreed to show me some mechanics of throwing.<\/p>\n
I\u2019m the type of person who never gets things the first time, or even the tenth time. I need to see things over and over for them to lock in. But he was patient with me, and I realize now, years later, that he was in effect teaching me to be patient with myself and focus on the process. <\/p>\n
It amazed me at the time that I could make small adjustments and see myself improve, and when the day came for the big competition, I placed second in my school, which qualified me to compete in the all-city track-and-field meet, where I placed third with a personal-best throw. I was elated, but the most important thing I learned\u2014a lasting life lesson\u2014 was to trust the process. For example, I learned recently that the positive stimuli I was getting from learning a particular way\u2014reinforcement learning\u2014was what made practice feel good. I also learned that habit<\/a> formation is more responsive to context than to goals. The more positive cues (including dopamine rewards) you get to practice a behavior, the more likely you are to do it and the more likely that the practiced behavior will become a habit<\/a>. For instance, early survival in humans involved locating environments where food is found, which leads to dopamine production. I was able to create new habits<\/a> to be productive<\/a>, delivering dopamine in the context of work.<\/p>\n To reap energy from practicing, it helps to uncover insights about single steps we might experiment with to improve or grow in what we are trying to achieve. Several years ago, inspired by my wife Jessica\u2019s physical flexibility<\/a>, I wondered if I had a similar potential. So with curiosity as my lead, every few days I would try to touch my toes. I would stretch as far as I could go and count quickly to thirty. Then I started counting to thirty and then back to one. When I started, I could barely reach past my knees. But I kept practicing that simple movement, eventually doing it once a day easily while I waited for something to heat in the microwave. My reach got better and better, and the practice became easier. A couple months in, I could touch my toes\u2014it felt great! I craved doing the stretch all the time. What impressed me most wasn\u2019t my newfound flexibility, though I felt good about achieving my goal<\/a>; it was that something so simple and perhaps inconsequential could have captured my imagination and commitment. That felt great, too. (And at my next yearly physical, my doctor announced that I\u2019d grown half an inch!)<\/p>\n Research points to the power of motivation<\/a> to boost the brain\u2019s response to anything. Motivation lowers activation energy, the amount of energy it takes to begin a task, and boosts overall energy<\/a>, enhancing the rewards of your effort. The brawny brain becomes a happier brain, too. Try these boosters:<\/p>\n If practicing alone seems daunting, engage your \u201csocial brain\u201d to boost your motivation and rewards. We are a social species<\/a>. Practice with a friend or a group\u2014just get the first session onto your calendar and lower the activation energy for the rest to fall into place. The presence of others whose energy and attitude are a good fit for you will register as positive, supportive, and encouraging. <\/p>\n If you relish competitive energy or a drill sergeant approach, then seek out a group or a person who will energize you that way. If you feel you\u2019re slipping into a rut with practice, revive by connecting with someone who has more skill or by changing your work environment. <\/p>\n There are now all kinds of in-person co-working spaces and online co-working rooms where you can get together with strangers, quickly share your goals for the next hour or two, work, and then meet back at the end to discuss what you\u2019ve achieved.<\/p>\nS<\/strong>ocialize it<\/h2>\n
![\"Jeff](\"https:\/\/fortune.com\/img-assets\/wp-content\/uploads\/2024\/04\/Lit.jpg?w=1440&q=75\"\/)