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How can I stay motivated and persistent when facing challenges and setbacks on my journey towards my goals?

The brain's reward system is wired to respond to progress, not achievement, which is why small wins can be a powerful motivator (Dopamine release study, 2012).

When faced with challenges, the brain's default mode network (DMN) is activated, which can lead to rumination and decreased motivation (DMN study, 2013).

The Zeigarnik effect states that unfinished tasks occupy more mental space than completed ones, making it harder to let go and move on (Zeigarnik, 1927).

The arousal theory proposes that people are motivated to maintain an optimal level of arousal, which is why some individuals seek out challenges (Hebb, 1955).

Intrinsic motivation is driven by the brain's ventral striatum, which is responsible for reward processing and pleasure (Deci & Ryan, 2000).

The power of self-efficacy lies in the brain's prefrontal cortex, which is responsible for self-regulation and decision-making (Bandura, 1997).

The amygdala, responsible for emotional processing, can hijack the prefrontal cortex, leading to emotional decision-making (Damasio, 2004).

The Yerkes-Dodson law states that moderate levels of arousal are optimal for motivation, while too little or too much arousal can lead to decreased motivation (Yerkes & Dodson, 1908).

The five whys method, popularized by Sakichi Toyoda, involves repeatedly asking "why" to drill down to the root cause of a problem and find motivation (Toyota, 1986).

The self-determination theory proposes that autonomy, competence, and relatedness are the three innate psychological needs that drive human behavior and motivation (Deci & Ryan, 2000).

The expectation theory states that individuals are motivated by the expectation of achieving a desired outcome (Vroom, 1964).

The goal-setting theory proposes that specific, challenging, and attainable goals lead to higher levels of motivation and performance (Locke & Latham, 2002).

The social cognitive theory states that motivation is influenced by personal factors, environment, and behavior (Bandura, 1986).

The flow state, also known as being "in the zone," occurs when skills and challenges are balanced, leading to heightened motivation and focus (Csikszentmihalyi, 1990).

The broaden-and-build theory proposes that positive emotions broaden attention, increase creativity, and build psychological resources (Fredrickson, 2001).

The cognitive appraisal theory proposes that motivation is influenced by the way individuals appraise and evaluate events (Lazarus & Folkman, 1984).

The learned helplessness theory states that a lack of control over outcomes can lead to reduced motivation and a sense of hopelessness (Seligman, 1975).

The self-perception theory proposes that individuals infer their motivations and attitudes from their behavior (Bem, 1972).

The identity theory states that motivation is driven by the need to maintain a sense of self and identity (Tajfel & Turner, 1986).

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