Evidence

Mastery and efficacy can be intrinsically rewarding and have clear adaptive value in variable environments. This need may motivate goal formation, deliberate practice, and tracking progress. Honoring accomplishment channels effort into competence that benefits both the individual and the group.

Details about the rewritten claim

Humans are driven to achieve mastery in skills and tasks – accomplishing goals and feeling effective is inherently satisfying and also advantageous for survival in changing environments. This need for achievement may lead people to set goals, engage in focused practice, and measure their progress. Psychological studies on intrinsic motivation confirm that developing competence (becoming skilled and effective) is rewarding in itself and encourages ongoing effort. By pursuing and recognizing accomplishments, individuals build valuable skills that not only enhance their own capabilities but also contribute to group success (e.g., a well-practiced skill can be shared or used to aid the community). In short, valuing accomplishment helps channel effort into growing one’s competence, yielding benefits for both the person and those around them.

Supporting sources

  1. Self-determination theory research: competence/mastery as a basic psychological need (https://pubmed.ncbi.nlm.nih.gov/11392867/)
  2. review on intrinsic reward of mastery and skill development (https://pmc.ncbi.nlm.nih.gov/articles/PMC5364176/)

Strategies

Reminder: This static site saves data in your browser; clearing local storage removes it, so export backups.

Clean something

Clean your room, your kitchen, anything. Bring order to the chaos :)

Nat • Missouri

Play a video game

There is such a wide diversity of video games out there. Calming exploratory games, puzzle games, combat, story, single or multiplayer, etc. Once I get in touch with the need that is alive in me it’s fun to look for a game or game genre that might tend specifically to that.

Nat • Missouri

Crunch the numbers

This isn't for everyone I know, but I like to review my budget. I made a google sheet of my expenses vs my income. Having a clear plan really does calm my nerves.

Nat • Missouri

Make art

Whatever kind. A scribble, a drawing, a painting, a piece of music.

Nat • Missouri

Make a list and check things off

If you make the tasks small enough so as to avoid becoming overwhelmed the experience of checking something off a list can be very powerful. Things like “10 minutes playing piano scales” or “10 minutes cleaning the kitchen” are a great start. Set a timer and allow yourself to feel repeat when the ten minutes are up. Don’t force yourself to go past these simple goal. Enjoy having make a goal and achieved it.

Nat • Missouri

Add a strategy

Personal strategies you add stay on this browser. Visit the inventory screen to export them if you would like a backup.