Former boxer and writer Ed Latimore noticed something interesting while writing:

“My focus and concentration go up just by putting my headphones on. I don’t even have to play any music.”

At first, he wore his headphones, played music, and worked.

But after repeating this enough times, just wearing the headphones—without music—was enough to trigger focus.

Without realizing it, Latimore had conditioned himself.

His headphones became a cue for deep work.

You can apply the same principle to create a motivation ritual—by linking a simple action to a desired state of mind.

Let’s say you want to overcome your fear of public speaking.

Start by linking a small ritual to a positive experience.

For example, if taking a warm bath brings you joy, try taking four deep breaths and smiling before getting in.

Over time, your brain will associate deep breaths and smiling with a positive mood.

Now, when you step on stage and feel anxiety creeping in, use your ritual.

Take four deep breaths. Smile.

Just like that, you've conditioned yourself to shift from fear to confidence.

“Once a habit has been built, the cue can prompt a craving, even if it has little to do with the original situation. The key to finding and fixing the causes of your bad habits is to reframe the associations you have about them.” - James Clear