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Motivation

David Thompson • February 20, 2025

Motivation! How do we increase that?

Motivation


Motivation can be tricky because it is strengthened most following action rather than preceding it. An idea is motivating, but moving on that idea is what really makes it grow. The best way to stay motivated is to create systems and habits that keep you moving forward, even when motivation is low. James Clear in Atomic Habits said we don’t rise to the level of our goals; we fall to the level of our systems. Remember this! 


Here are some key strategies:


1. Set Clear, Achievable Goals

• Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).

• Break big goals into smaller steps to avoid feeling overwhelmed.


What is your goal? Remember to make it a positive, not a negative. Instead of sobriety or not getting angry, reframe those to living in recovery or being more patient.


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2. Connect to Your Why

• Ask yourself: Why does this goal matter to me?

• Find a personal and meaningful reason behind what you’re doing (e.g., improving mental health, helping others, regaining confidence).


What is your why?


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3. Start Small & Take Action

Action breeds motivation. Don’t wait to feel motivated—start with small, manageable tasks, and motivation will follow.

• Example: If you struggle with exercise, commit to just 5 minutes. Once you start, you’ll often continue longer.


What actions are you willing to take to start?


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4. Create Routines & Systems

• Build habits around your goal so it becomes automatic.

• Example: If you want to read more, set a specific time and place for reading daily.


What routine will you build to achieve this goal? Be specific


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5. Remove Barriers & Make It Easy

• Reduce friction by preparing in advance (e.g., lay out workout clothes the night before).

• Make unwanted habits harder (e.g., keep junk food out of the house).


What barriers can you remove? What unwanted habits can you make harder?


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6. Use Rewards & Accountability

• Reward progress with something enjoyable (not necessarily material).

• Find an accountability partner or coach to check in with.


What rewards will you institute? Who might be an accountability partner?


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7. Track Your Progress

• Seeing progress, even small wins, increases motivation.

• Use a journal, habit tracker, or app to monitor growth.


How will you track your progress?


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8. Accept That Motivation Fluctuates

• No one feels motivated 100% of the time.

• Have a default action for low-motivation days (e.g., instead of skipping exercise, do just one stretch).


What is your default action for low motivation?


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9. Focus on Identity, Not Just Goals

• Instead of saying “I want to write a book,” think “I am a writer.”

• Adopting the identity of the person you want to become makes habits easier to stick with.


What is your identity with this goal? Remember step 1.


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By David Thompson April 28, 2021
Our process (may be different if you’re already working with a therapist and JUST need the lie detector test): 1. Couples and individual sessions to discuss process, what to expect, and how to prepare 2. Offending partner completes sexual history including important partner questions 3. Betrayed partner reads through unanswered sexual history questions and creates questions to include in the test and gives them to spouse 4. Lie detector test (incorporating partner questions) 5. Disclosure (only if lie detector test is passed, review sexual history and questions with partner, 2+ hour session) 6. Follow up sessions include Impact letter (betrayed partner), restitution letter (offending partner) and recommitment ceremony (in time) Why use lie detector tests? · Shorten the time frame of the recovery process · Have a more accurate method of detecting deception in order to move past gaslighting and game playing · Increase honesty around acting out behavior. It’s a way to help the client break through denial about the problem or the extent of the problem and its effects on them and others · It provides information necessary to make important decisions about the relationship · Validate the spouse’s feelings about what’s going on · Helps create an environment of suffering, pain, and acceptance that is a necessary part of developing safety, empathy, and rebuilding trust · Increases sense of self-worth as they come to understand they are still loved despite what they’ve done · Sense of accomplishment that they shared what they always believed they couldn’t When to use them · Whenever there has been dishonesty, minimizing, justifying, or gaslighting behavior in the relationship, even if it was just a little · When the offending partner(s) is resistant and struggles to take the process seriously · When there has been a staggered (in pieces) disclosure or sharing of information · When the addict only shares a minimum of information once caught and confronted, but not on their own When not to use them · It’s a matter of how you feel about it more than any particular indicator · When there is trust in the relationship and a history of sharing and openness What to be aware of · If the lie detector test is passed, do the disclosure as soon as you can (within a few days) · If the lie detector test is passed and there is significant new information for the spouse, have a prep session between you and the betrayed partner where the new information is shared, giving them time to process in preparation for the disclosure · If there are certain behaviors that have ultimatums that the lie detector test will reveal, the betrayed partner will often need to be prepared which may include the following: o better understanding of the nature of addiction o have a time frame (usually 90 days) with an agreement that no decision will be made to end the relationship, despite what they’ve learned from the polygraph o A therapeutic separation may be a good option · Have the understanding that there will be no disclosure if the lie detector test is failed. I encourage them to retake it again in a month with more therapy, at which point another failure may terminate the disclosure/recovery process · Prepare for follow up maintenance lie detector tests every 6 months or so to ensure continued honesty until spouse feels they are unnecessary
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