Brian Johnson (host) presents Pier Steele's motivational equation: Motivation (M) = Expectancy (E) × Value (V) ÷ Impulsivity (I) × Delay (D). He explains each term—expectancy (confidence you can achieve the goal), value (how much you truly want it), impulsivity (distractibility that lowers motivation), and delay (how far off the reward is)—and gives practical advice: increase expectancy and value, reduce impulsivity and delay (use micro-goals and reduce distractions). The host recommends writing the equation down when motivation wanes and optimizing each variable to boost sustained motivation.
Questions this episode answers
M = (E × V) / (I × D) — Motivation equals expectancy times value divided by impulsivity times delay.
Pier Steele (research scientist).
Chapters
Hi, this is Brian. Welcome back to another Optimize plus one. Pier Steele is a leading research scientist. After analyzing hundreds of studies on motivation, he came up with a little equation to capture the essence of motivation. It's a little abstract on first blush, but worth internalizing and using as one of our tools. I recommend keeping this ready at hand and using it often to see where your motivation may be waning and how to keep it strong. The equation M equals E times V divided by I times D. Motivation equals expectancy times value divided by impulsivity times delay. First thing to notice for non math majors. If you want a big motivation, you better have a really big numerator and a really small denominator. In other words, we need to jack up our expectancy and value while driving down our impulsivity and delay. So expectancy, that's kind of an awkward word for confidence. You have to expect that you can bring your goal to life. You have to know that you can do it. Now, you may or may not actually achieve your goal, but you have to know in your soul that it's not only possible, but that you think you can do it. If you don't feel that, then you either need to simplify your goal until you can, or build up your confidence so you can. Then we have value. If I were writing this equation, I'd start here. Before we ask ourselves whether or not we think we can have it, we need to ask ourselves whether we really want it. Our desire needs to be extremely high. Napoleon Hill called this a burning desire back in the day. So quick pause. What do you want to achieve in your life? Like really, really, really want? Is your motivation high? If it isn't, check in. Are you going after something you really want? And if so, do you really believe you can have it? If not, science in my experience says test it, that your motivation will be weak. Tweak those two variables so they are through the roof and you have a shot at a very high level of sustainable motivation. Now for the things that erode motivation. Impulsivity. Can you focus your attention on what's most important? Or do you find yourself constantly distracted by the latest push notification or email alert or other shiny object? The higher your level of impulsivity, the lower your level of motivation. We need to get really good at reducing and eliminating all distractions and doing the deep work that will move us forward. Period. Then we have delay. Another great way to erode motivation is to make the goal super far down the road. That delay doesn't help. The solution here create micro goals today that give you the chance to create a constant stream of micro wins. It's the perfect way to fuel the fire as you crush it day in and day out again. That formula might sound too abstract to be useful, but in my experience it's incredibly powerful. When my motivation wanes, I love to bust out a piece of paper and write down the equation, looking for little ways to optimize each variable to jack up my motivation. It works.
