Getting Motivated
Motivation allows us to reach our goals, pursue our dreams, and lead a life on our own terms. Being able to get and stay motivated is of tremendous importance in almost all areas of life, from mundane tasks to monumental endeavours. Yet many of us need help to stay motivated and successfully align our intentions with actions day in and day out. How can we harness motivation and keep it running for extended periods? In this blog, we review motivation-enhancing strategies based on scientific research.
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Understanding Motivation
Types of Motivation
Motivation can be broadly categorised into two types: intrinsic and extrinsic.
Intrinsic Motivation:
Self-rewarding and pleasure-driven. Enjoyment in performing the activity rather than being reliant on a reward. Examples:
- Reading a book for pleasure;
- solving a puzzle because you enjoy it.
A strong form of motivation, it is more long-lasting and sustaining.
Extrinsic Motivation:
This means of motivation comes from outside of ourselves, such as rewards, praise, or avoiding punishment. For example,
- we might work for a paycheck or
- study to get good grades.
Extrinsic motivation gives rise to what is known as the ‘Overjustification Effect’.
Here, as soon as the external motivating factors are withdrawn, we can lose our dedication.
The Science Behind Motivation
Understanding the underlying science of motivation can help us utilise it more effectively. The brain motivates us through grooming the reward system, the part of the brain that recognises reward-worthy stimuli. Examples include
- anticipating getting a big tick from a teacher,
- excitement after banking funds in your online account,
- artistic appreciation inspired by the Mona Lisa.
Each time there’s a hint of an impending reward, the brain releases dopamine – a neurotransmitter that hits the pleasure regions of the thalamus and the part of the brain called the nucleus accumbens, increasing feelings of pleasure and encouraging us to keep doing whatever it is.
Psychological Theories of Motivation
Several theories explain how motivation works
- Maslow’s Hierarchy of Needs: This is the classic hierarchy of needs (need for physiological survival, safety, love, self-esteem, and, on top, self-actualisation) in action; humans have different motivations at each level.
- Self-Determination Theory (SDT): SDT posits that cultivating autonomy, competence, and relatedness is the most reliable way to increase intrinsic motivation.
- Expectancy Theory: Motivation is determined by the perceived probability that a behaviour will lead to some outcome and by how much you like that outcome.
Strategies to Get Motivated
Setting Clear Goals
Well-defined goals are the first step to motivation:
The SMART goals framework is practical:
- Specific: Clearly define what you want to achieve.
- Measurable: Ensure you can track your progress.
- Achievable: Set realistic goals within your capabilities.
- Relevant: Align your goals with your broader objectives.
- Time-bound: Set a deadline for achieving your goals.
Creating a Plan of Action
A comprehensive plan delineates a timeline to take the overall plan and break it down into steps. Those are-
- detail your ‘to-do’ list,
- goals associated with those steps,
- an articulation of how each step moves you towards your overall goal, and
- the establishment of milestones and deadlines
so that you achieve all the steps en route to your larger aspirations.
Using tools such as Gantt charts or to-do lists to articulate your plan can be quite helpful in keeping your goal organised and coordinated.
Visualisation and Mental Imagery
Visualisation: Visualise your successes. Visualisation increases your likelihood of success because it makes your goals seem more attainable. Every day, take a few minutes to visualise yourself doing the things you need to do to reach your goals and see the positive results of your goals.
Finding Your “Why”
Knowing the deeper meaning behind your goals can be a potent motivator. Think about
- why your goals matter to you,
- how achieving them connects with personal values and passions,
- how will this help you cope with difficulties along the way.
Building a Support System
Having support from friends, family, or colleagues who can encourage you and hold you accountable increases your chances of accomplishment. Another strong support resource is joining a group or community with like-minded goals.
Strategies to Stay Motivated
Maintaining a Positive Mindset
Motivation requires a positive outlook. Try to see what you can accomplish instead of what you can’t. Focus on what you’re good at, and think about how far you can go rather than harping on failures. Use techniques such as affirmations or gratitude journaling to help build this optimism.
Tracking Progress and Celebrating Successes
Check your progress frequently, too, so that you feel a sense of forward movement. Keep journals, apps, or even spreadsheets that log your progress. Celebrate – big or small – to acknowledge your labours and sustain your efforts.
Adapting and Overcoming Obstacles
Some challenges will arise, and this is okay. Recognise that in life, we all face challenges. Sometimes, you might push too hard. Your motivation can decrease or even disappear. However, this doesn’t mean you can’t increase your resilience to stay motivated in the long term. Try to anticipate barriers to success and prepare your plans to respond. Things won’t always go as planned, and that’s okay. Expect some failures. Think about what went wrong and figure out how to improve.
Creating and Maintaining Habits
Habit is all-important to keeping energy levels up. Build your way to success by creating routines –
- time in the library,
- running every morning,
- counting calories
that will establish the habit and eventually see you through.
Keeping the Momentum
Keep going with your process. Review your goals regularly to ensure that they are still both motivating and realistic. Keep inspired by learning more all the time and by seeking out new challenges that keep the fires of motivation burning.
Scientific Techniques and Tools
Cognitive Behavioral Techniques
CBT has a role here in turning down negative cognitive paths that can decrease motivation. CBT techniques can help in this way – specifically, cognitive restructuring techniques can help you challenge and modify unhelpful thoughts in a structured way and replace them with more helpful thoughts.
Gamification
Adding game elements can increase the motivation associated with a chore. For example, award points, levels, and rewards to make your goals feel like fun, challenging missions. This can work well for goals that feel particularly boring or difficult.
Mindfulness and Meditation
Mindfulness, in particular, helps sharpen focus and calm stress. This, in turn, feeds sustained motivation. As you practice meditation, you become more present even in the middle of your busy life, keeping you actively invested in your goals.
Using Technology and Apps
Many apps are available to help you on your journey towards motivation. Goal, tracking, and reminder apps can help keep you organised and accountable. Wearable technology can also provide feedback and support in real time.
Conclusion
Motivation is a dynamic, complex process, but studying and knowing how it works can better enable you to access and sustain it so that you reach your goals. If you set clear goals,
- develop a plan for how and when to work on them,
- enlist the support of others, and
- use some of the techniques tried by scientists,
you have a much greater chance of mustering the motivation to succeed. Don’t give up; stay flexible, and celebrate your progress.