Pursue an activity for its own sake, and not for rewards or threats.


  1. Determine whether there is a reward or threat for completing this task or activity
    Will you get something if you perform this task, or are you doing it to avoid a consequence such as getting told off?

  2. Channel all your focus into your work
    Instead of thinking about what will happen after you finish the task, force yourself to focus on the present moment.


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