What is Motivation?
Friday, April 26, 2014.
Motivation is like food for the soul—everyone talks about it, but few understand its true nature.
Let's unravel the mysteries of motivation, separate fact from fiction, and learn how to keep the motivational fire burning.
Types of Motivation: The Battle Within…
What is Motivation? Motivation is the force that drives us to action or inaction.
It's what makes you leap out of bed in the morning or hit the snooze button for the umpteenth time.
Psychologists have concocted various theories about motivation, from drive theory to instinct theory, but the truth is, our motivations are as complex as a Rube Goldberg machine.
One useful way to categorize motivation is into two camps: intrinsic and extrinsic.
Intrinsic motivation is the good stuff, the things we do because we enjoy them—like binge-watching our favorite TV show or perfecting the art of avocado toast.
Extrinsic motivation, on the other hand, is when we do things because someone else wants us to, like when your boss wants that report on their desk by 9 am.
But here's the kicker: these categories aren't always clear-cut. Sure, you might love your job, but would you do it for free? Maybe, maybe not. And yes, your partner might want you to unload the dishwasher, but would you do it even if they didn't ask? Again, maybe, maybe not. Motivation is a slippery beast, and sometimes it's hard to pin down.
Turning Work into Play: The Magic of Intrinsic Motivation
One of the most fascinating things about motivation is how it can change over time. Something you once did for the paycheck can become a labor of love, and vice versa. This transformation happens because the activity satisfies one or all of three basic human needs:
Competence: We all want to be good at something, but it has to be just hard enough to be challenging.
Autonomy: We crave freedom and bristle at being controlled. Give us some wiggle room, and we'll thrive.
Relatedness: We're social creatures, and we want to feel connected to others.
Look for these elements in any activity, and you'll unlock the secret to self-guided, internal motivation.
How to Stay Motivated: A Survival Guide for Long-Term Projects
Completing a long-term project is like running a marathon—it requires different strategies at different stages. At the start, it's all about hopes and dreams, thinking about the fabulous clothes you'll wear when you lose that weight.
As you get closer to the finish line, though, it's more about avoiding slip-ups and staying on track. You're less focused on the benefits and more on the pitfalls.
To keep your motivational fires burning, try these tips:
Reward yourself for taking the first steps.
Focus on the positive things you'll gain from completing the project.
List the problems to avoid and the barriers to overcome.
Give yourself a break when things get tough.
Remember why finishing the project is so important.
Tips for Increasing Motivation: A Toolbox for the Motivationally Challenged
If you're struggling to find your mojo, fear not—I have your back. Here are some scientifically proven ways to boost your motivation.. but I warn you, they ain’t pretty…:
Use the stick: Research shows that punishments can be more effective than rewards in changing behavior, but use them sparingly.
Switch tasks: Your motivation and performance start to dip after about 30 minutes on a difficult task. Switching tasks can help.
Use self-talk: Positive self-talk can improve performance and make you feel happier.
Create backup plans: Thinking about alternative ways to achieve your goals can boost your motivation.
Use fear: Fear can be a powerful motivator, especially when failing at your goals.
The Biggest Myth About Motivation: Cash Isn't Always King…
Contrary to popular belief, cash incentives don't always increase motivation.
In fact, they can sometimes do the opposite.
Research shows that while rewards can motivate people in the short term, they can undermine motivation in the long term. People focus more on the reward than the task itself, and their autonomy is undermined by the feeling that they're only doing it for the money.
Instead of relying on rewards, focus on intrinsic motivation. You are your intrinsic motivations.
Find activities that satisfy your basic human needs for competence, autonomy, and relatedness, and you'll be motivated from within.
So, there you have it—the meat and tatters of motivation. It's complex fare, but armed with these insights, you'll be better equipped to taste it and still stay hungry.
Be Well, Stay Kind. and Godspeed.
RESEARCH:
Bullard, S. E., & Manchanda, R. V. (2017). Motivational drivers of status consumption: How motivations change with time. Journal of Marketing Research, 54(4), 617-631.
Huang, J. Y., & Zhang, J. (2013). The benefits of self-affirmation on performance under pressure. Journal of Experimental Psychology: Applied, 19(2), 132-143.
Kubanek, J., Snyder, L. H., Abrams, R. A., & Parker, J. R. (2015). Reward and punishment act as distinct factors in guiding behavior. Cognition, 139, 154-167.
Lane, A. M., Jackson, A., Terry, P. C., & Totterdell, P. (2016). Brief online training enhances competitive performance: Findings of the BBC Lab UK psychological skills intervention study. Frontiers in Psychology, 7, 413.
Murayama, K., Matsumoto, M., Izuma, K., & Matsumoto, K. (2016). Neural basis of the undermining effect of monetary reward on intrinsic motivation. Proceedings of the National Academy of Sciences, 113(18), 5083-5088.
Randles, D., Inzlicht, M., & Schmeichel, B. J. (2017). A single bout of meditation reduces the attentional blink. Consciousness and Cognition, 51, 130-139.
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.
Sobh, R., & Martin, L. E. (2007). Fear appeals motivate acceptance of action recommendations: Evidence for a positive bias in the processing of persuasive messages. Personality and Social Psychology Bulletin, 33(10), 1307-1319.
