Harnessing Your Interest-Based Nervous System

Struggling to get started without a hard deadline? Do you crave a high-stakes challenge? You may be motivated by interest, not routine.

Do you ever find that the hardest tasks are the ones that you are most excited to complete? Or that you can’t get something done until it must be done now? Do you get excited by new ideas or projects, such that tasks that are already on your plate fall by the wayside?

If so, you may have an interest-based nervous system. Whereas many people complete tasks based on their importance or priority, you may function better when there are other motivators at play, such as interest, novelty, challenge, and urgency.

Be creative and harness these motivators to use them to your advantage:

Interest: Take on projects which most interest you, or adapt tasks to incorporate your interests. For example, when preparing a presentation, incorporate your interests into examples in the presentation, or work on the presentation while listening to a new album that you’ve been wanting to hear.
Novelty: Act when a task is new, or incorporate some novel components. For example, if you are assigned something new and feel excited about it in the moment, take advantage of this motivation and do the task now! When preparing a presentation, try integrating new graphics or using a new presentation program. Switch tasks frequently throughout your day, or try working in a new environment.
Challenge: Challenge yourself in some way, take on more challenging projects, or turn tasks into a competition. For example, if you’re feeling unmotivated to cook yourself dinner, challenge yourself to make a dinner incorporating a specific ingredient. Compete with your past performance. Set a competition with another person.
Urgency: Make the task urgent. Set deadlines for yourself or inform others of deadlines so that there is increased pressure to complete it by a specific time. For example, clear your inbox before you get to your stop on the train. Empty the dishwasher before your food in the microwave beeps. Tell someone you will have updates by the time you meet with them tomorrow.

BONUS: Delegate or hire someone, a service, or a program to complete some of the easier or less interesting tasks in your life (e.g., preparing meals; house cleaning or organization). You don’t have to do it all!

Dr. Lauren Poulin is a Clinical Psychologist at Laksman Doell Psychology. She is passionate about helping individuals to explore their identity, to build self-acceptance, and to understand and strengthen their emotion regulation and communication skills, so that they can confidently work towards their goals in a way that is aligned with their individual strengths and values.