Today, we’re diving into motivation...and I'm not just talking about the quick-fix, caffeine-and-panic kind, but the deep, sustainable motivation that actually sticks. And who better to guide us than Dr. Rebecca Block, the former professor, parent of two lively sons, and all-around motivation expert?

Rebecca’s here to break down the four essentials of motivation—her ABCDs—which are all about feeling "A" Able, finding "B" Belonging, being given "C" Choices, and, yes, even getting a "D" Dopamine boost. This framework is profound because we can start to recognize that when one of these is off, our motivation tanks. The real kicker is that Midlife hits us with new challenges everyday like menopause, sleep disruptions, and juggling way too many “shoulds"! So, ladies, getting our ABCDs in order can be a lifesaver.

In today’s chat, Rebecca gives us tools to recalibrate our motivation when life feels off-track. She’s got tips for avoiding those sneaky dopamine-sucking apps, reframing the “have-to’s” (like dinner duty) into “choose-to’s,” and recognizing what’s sapping our energy. Plus, she’ll let us in on what motivated her to tackle this topic after years of seeing teens *and* adults wrestle with it alike.

So whether you’re trying to motivate yourself, your kids, or your team at work, this episode is for you. Get ready to drop the guilt, harness your energy, and get a fresh take on motivation—let’s dive into the ABCDs with Dr. Rebecca Block!

In this episode, Rebecca teaches us:

1. There are 4 things that must be present to attain sustainable motivation. Becca calls these the "ABCDs" of motivation: a. Ability: you feel as if you have the skills and capabilities to be successful, b. Belonging: sense of belonging and support, c. choices: I was able to choose this path, d. dopamine: live a healthy lifestyle to maintain a base-level of dopamine
2. When you know these 4 requirements, when you lack motivation, then you can reflect and evaluate which of these things is missing and make small course corrections. OR you can create an environment in which these things are present so you can increase the likelihood that your children, partner, or employees will be motivated.
3. One of the first steps we can take to regulate is to get more sleep. Most women in menopause are severely sleep deprived especially because hormone shifts are disrupting our sleep and circadian rhythm. In this space we just feel exhausted and. motivation is hard to achieve in this state.
4. Evaluate how much time you're spending in the apps on your phone. Most of these apps are programed to stimulate very fast dopamine release cycles, which depletes your energy.
5. Reframe the things you feel like you "have" to do by examining why you choose to do it. If you know you HAVE make dinner for your family, flip the narrative and ask "why" you choose to make dinner...I choose to make dinner because I want my children to be expose to healthy foods, I want to eat healthy foods, and I prefer to reserve our money for other choices and, therefore, chose to eat at home. This helps provide a greater sense of control over your choices.
6. Sustained motivation comes in a space with a combination of intrinsic and extrinsic motivation. When some of the ABCDs are present AND you're focused on an external goal you know that what you're doing is moving you closer towards that goal, this creates a perfect environment for long-term motivation.

To find more of Rebecca:

Website | canyouhelpmegivea.com

LinkedIn | Rebecca-block

We were amazed by this episode! So many revelations...because, we know women in...