If you’ve ever thought or said something like this, then you are using fear-based motivation:
Fear-based motivation is exactly what it sounds like—getting yourself and others to do things out of fear of what will happen if you don’t do it and do it well.
What you might not know is that while fear-based motivation might work in the short term, it can have long-term detrimental effects on your performance, relationships, and well-being.
If using fear as motivation comes naturally for you, you aren’t alone. Our brains use fear to keep us out of trouble. It is normal that you want to move away from what feels harmful towards what feels safe.
This brain function is important when there is a genuine threat to your well-being, like if there is a rattlesnake on the hiking trail. Your brain will use fear to motivate you to move away from the snake as quickly as possible. But when you use fear-based motivation to accomplish your life and career goals, the constant state of fear puts unnecessary stress on your mind and body and can end up working against you.
Take, for example, when your trainer at your gym motivates you during your workout by yelling things like, “Bikini season is coming! You don’t want your cellulite to be the star of the show!” or “Burn off that piece of birthday cake you ate last night!”
Sure, you might be motivated to do ten more burpees, but what is really going on in the back of your mind? You probably have an image of a group of people standing around you at the beach laughing at you in your bikini, or you feel guilty about eating that piece of cake and criticize yourself for not being able to control yourself.
For most of us, this type of thinking causes stress and can bring down our energy levels and mood. The reliance on negative thinking is the problem with fear-based motivation. It forces us to put our attention on what is wrong or what could go wrong instead of anticipating and celebrating what is right. This, in turn, narrows our focus and prevents us from seeing the bigger picture.
When your brain senses a threat, whether it’s a rattlesnake hiding in the grass or the possibility of being laughed at in your bikini, your brain will move you into a protective stance. Your vision narrows and you prepare to fight, flee or freeze.
You can probably imagine what this looks like in the case of a rattlesnake, but how does this impact your bikini experience?
Imagine that you plan a beach vacation with your friends three months from now. The first thing you picture is sitting on the beach with your tummy rolls and cellulite. You immediately sign up for three months of boot camp classes at the gym and banish all sugar and booze from your diet. You are determined not to make a fool of yourself on the beach!
Will the fear of not looking like a supermodel under the beach umbrella motivate you to get in shape and eat better? Possibly. But at what cost?
For three months, every time you picture yourself looking “less than perfect” in your bikini, you feel fear of being ashamed. Shame makes you want to hide, and that makes it harder to find the motivation to go to the gym instead of sitting on the couch eating ice cream.
You become so focused on how you are going to look on the beach that you lose out on all the fun and joy of life. You pass up on going shopping with your friends for new outfits because you aren’t at your goal weight yet. You stop doing the things you love to do in order to spend more time at the gym. You avoid family gatherings where you will be confronted with tempting food. You over-train to the point of hurting yourself.
Now, there is nothing wrong with wanting to feel good in your bikini! If that’s important to you, keep your goal in mind but change the way you motivate yourself. Instead of using the fear of feeling ashamed to motivate you, try using love-based motivation.
Love-based motivation uses love instead of fear to lead and inspire you. It comes from a different part of your brain than fear-based motivation. Love-based motivation comes from the part of your brain that is responsible for joy, creativity, and passion.
There are many ways to deploy love-based motivation. The trick is to use one or all of the following to motivate you to
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