About 8 months ago I started teaching yoga at the gym I attend.

The yoga classes I regularly attended for a decade were no longer available. So, after much deliberation, I decided to put my yoga teaching certification to work; I offered to teach the class. I figured this would fill the gap and encourage me to keep practicing. 

Except, after a few COVID-related gym closures, I noticed most of the people who used to attend the yoga classes were no longer members. There were a few regulars, but most were new. And new to yoga.

To meet the needs of the seasoned yogis and those new to the practice, I offered simple and more challenging variations of each pose.

Much to my surprise, many of the new students would attempt the more challenging variations. Perhaps they would see myself or some of the other students who had attended class for 10+ years attempt more challenging poses. Maybe it inspired them to strive for more.

Unfortunately, they challenged themselves too much. They would fall out of alignment or not hold the pose as intended. Before leaving, the students said they enjoyed class, but rarely returned.

I couldn’t help thinking that if these students had stayed in the easier pose variation, they would have met with much more success. Instead, they pushed themselves too far and likely found the class too difficult.

After a few months of this cycle I came across my copy of Drive by Daniel Pink. I flipped through it and came across the passage where he was talking about motivation.

Pink said that to motivate people we need to assign Goldilocks Tasks - challenges that are neither overly difficult, nor overly simple. A frequent problem is the mismatch between what people must do and what they can do. When what they must do exceeds their capabilities, the result is anxiety. When what they must do falls short of what they can do, the result is boredom. Finding that sweet spot provides the perfect amount of motivation.  

So, at the start of my next class, I explained to the students that when we are new to yoga (or anything), it is important to get the foundation right. Rather than pushing ourselves too hard and finding the task too difficult, we need to start slow, and gradually try more challenging variations only when we’ve achieved mastery. In yoga, this may take years of practice, and it largely depends on our age and our body’s natural flexibility.

Then, I started simply and slower. I also encouraged people to stay in the first pose and to take breaks if or when needed. I offered a few variations, but not many.

It seemed to work better. There were no unusual contortions, ragged breathes or exclamations. People seemed to find their sweet spot.

At the end of class, I asked how everyone felt. A few said that it was challenging but manageable. Some said that they knew they had work to do. I hoped that meant that they were encouraged, not deterred, from practicing.

Mostly, what I hoped, is that my students had found the Goldilocks in each pose – not too hard and not too easy. If so, it would likely motivate them to return and keep growing.

As a challenge this week, I encourage you to find or assign Goldilocks tasks – one that will be challenging enough to inspire, but easy enough to accomplish with some effort.

It may take a bit of effort, but if you get it right, the result will be a sense of joy and purpose in work.

It’s worth a try.

Best wishes, Lauren