The Science of Motivation: How to Get Motivated
We've all been there - those days where we wake up feeling unstoppable, ready to conquer any challenge. But then there are the low points where finding motivation is an uphill battle. Fluctuations in drive and enthusiasm are perfectly natural. However, that doesn't mean we're powerless against motivational slumps.
By understanding what motivation is and how it works, we can develop strategies to help us stay consistently energized and focused on our goals. Motivation is that potent mix of desire, energy, and commitment that propels us into action towards something we value. It's the fuel that keeps us going.
While motivation naturally ebbs and flows based on factors like fatigue, stress, and satisfaction of our needs, there are scientifically-backed methods we can use to give ourselves a motivational boost exactly when we need it. With some simple tactics and mindset shifts, we can minimize those lulls and maintain our momentum for the long haul.
Understanding Intrinsic vs Extrinsic Motivation
Motivation is a powerful force that drives people to perform and achieve. There are two main types:
Intrinsic Motivation is the desire to engage in an activity for the sake of the activity itself, not because of external rewards or incentives. It's motivation that comes from within.
Extrinsic Motivation involves focusing on external incentives or rewards like praise, money, etc. Research shows intrinsic motivation leads to higher engagement and satisfaction compared to extrinsic motivation. By connecting your goals with feelings of achievement and enjoyment, you tap into that inner drive.
Why You May Lack Motivation
There are many potential reasons for a motivation dip, including:
Lack of clear goals
Feeling overwhelmed
Fear of failure
Mental health issues like depression or anxiety
Sleep issues
Low self-esteem
Stress
Socioeconomic factors
How to Boost Your Motivation
While motivation ebbs and flows, there are strategies to help you stay driven:
Set SMART Goals
Outline goals that are Specific, Measurable, Achievable, Relevant and Time-Oriented for clarity.
Identify Setbacks
Anticipate potential roadblocks so you can plan to overcome them.
Make it Accessible
Use productivity tools and remove friction to make working toward your goal easier.
Use Rewards
Don't just focus on the end result - find ways to derive satisfaction from the journey itself. Identify aspects of the work that you genuinely enjoy or find rewarding. Celebrate small wins along the way with treats to activate your brain's reward system.
Find Support
Enlist friends or family to cheer you on - social support is hugely motivating.
Make it Fun
Add an element of play or gamification to make tedious tasks more enjoyable.
Track Progress
Seeing your achievements mapped out can renew your motivation.
By understanding the science of motivation and using techniques to activate your inner drive, you can power through motivational lows and keep pushing toward your biggest goals.
