Motivation is viewed as a character trait; some people are viewed as motivated, while others are viewed as lazy or undisciplined. This is an oversimplification, as motivation is a psychological construct that is involved in a process that is dynamic and changes as a function of biological, social, psychological, and environmental factors. By knowing how motivation works, you can stay motivated regardless of temporary motivational bursts that, over time, will dissipate.
Motivation Is Not a Constant State
People tend to think motivational levels should be the same. Within psychology, motivation is viewed as a consequence of a set of conditions; when you wake up and you are not feeling the motivation, you are most likely skipping the psychological factors that should be involved.
Motivation as a set of psychological conditions is dependent upon the amount of stress you are experiencing, your emotional state, your physical health, and a number of other factors. This is extremely oversimplified, but the purpose of the example is to show that you may be skipping some of the psychological factors. Going through these factors will be extremely beneficial and will most likely lessen your levels of frustration.
Highly productive individuals accomplish the most when they are not feeling particularly motivated. They recognize that motivation is a fleeting feeling and instead of waiting for it, they create systems and habits that allow for progress, even at times when they lack the energy. This shift in mindset not only helps prevent the feeling of motivation being drained but it also helps alleviate the guilt and self-criticism that can accompany it.
The Difference Between Intrinsic and Extrinsic Motivation
Psychology tends to classify motivation into two different categories. Intrinsic motivation is associated with internal feelings of satisfaction. This feeling can be the result of one’s curiosity or enjoyment, and it can even be a result of one’s desire to accomplish something. Extrinsic motivation involves the attainment of external rewards, such as money, compliments, or grades, or avoiding punishment.
Each form of motivation is important, and they are effective in different ways. Intrinsic motivation often stems from a sense of self and can be more sustainable in the long run. Contrarily, extrinsic motivation can be a great motivator initially, but once the rewards are no longer attainable, the motivation plummets.
There’s an issue when individuals depend solely on extrinsic motivation for long-term objectives. If the reward is uncertain or too far into the future, motivation diminishes. This illustrates why setting personal values on objectives is so important. When contributing effort to something doesn’t feel like an obligation, doing so becomes easier.
The Brain and How It Processes Motivation and Effort
Motivation is connected to the reward system in our brain. Dopamine is important in this system but functions in an unconventional way. It is not about pleasure, as many describe. Instead, it is about the brain predicting positive outcomes.
The reward has to be present to release dopamine. This suggests that starting a task is usually more difficult than the task itself. Your brain does not know if the effort will be justified. Once the task is started, it becomes easier to anticipate positive outcomes. This often motivates people to continue the task.
Our brain is also designed to be as efficient as possible. It does not like using energy on complicated thoughts that require a lot of effort. Once a person obtains a new goal, it can be demotivating to think about all the cognitive energy that will be used to accomplish it. This is not a flaw of the brain; it is designed this way to preserve energy. Knowing this helps to reduce emotional backlash.
Why Willpower Alone Is Not Enough
Relying solely on willpower has been proven to be ineffective. When it comes to losing control and using willpower, it is all in the way it is used. Stress, emotional issues, not enough hours of sleep, and even hunger can all lower willpower. Using willpower to reach new goals is like using a small battery to travel a long distance.
Sustainable motivation springs from the environment and the structure that surrounds us, rather than the sheer willpower that one possesses. The act of starting a task is often the most difficult. By employing strategies such as decreasing distractions, preparing tools ahead of time, or outlining strong boundaries, the starting burden can be lessened immensely.
The so-called highly disciplined individuals have, in most cases, organized their lives so that the performance of the desired behaviors is made easier, while the performance of the undesired behaviors is made more difficult. And this is not a sign of weakness. Rather, it is the positive and intentional application of psychology.
The Role of Identity in Staying Motivated
People derive a considerable amount of motivation from the role of identity and, in particular, self-concept. This is the reason one of the most powerful motivational strategies is the cultivation of behaviors that will allow a person to achieve the goals they envision. An individual who sees themselves or identifies as a writer will, in most cases, write, even in the absence of motivation.
The absence or presence of a motivational drive is also a function of the need to make a decision, and in this case, identity-based motivation will win over the absence of a drive. The author need not compel himself to write, as this behavior is an expression of his identity.
The identity of an individual is largely influenced by the behaviors they exhibit over a prolonged period of time. Most individuals envision themselves as confident without really demonstrating confidence. To the contrary, a confident person acts in a confident manner. The positive behavior leads to, in this case, the growth of confidence. When progress is not readily achievable, otherwise, a compliant individual is always motivated by the positive behavior.
The Importance of Momentum and Small Goals
The process of breaking down goals and objectives into smaller milestones is critical to avoiding feelings of burnout. Goals tend to raise expectations and cause heightened feelings of excitement, but they can be extremely overwhelming. When people become stuck in a rut and feel as though little to no progress is being made, it is common to lose motivation. Studies show that the brain recognizes milestones and small improvements much better, and this fosters a sense of motivation.
When a person focuses on achieving small victories or goals, this fosters a sense of achievement, which in turn creates momentum toward the next objective. Smaller goals and objectives increase the amount of motivation that is created by the brain because the lower the expectations, the less dopamine is released. Smaller goals should not be seen as a lowering of expectations but rather a focused effort.
Achieving goals consistently is more important than achieving them at a high level. Accomplishing small goals on the achievement ladder creates a better psychological mindset and is better than completing the goals infrequently and creating long periods of space.
Emotional Regulation and Motivation Are Deeply Connected
Although most people tend to think of motivation as a psychological decision, motivation is primarily an emotional issue. Even when everything is defined and goals are clear, motivation can be killed by feelings of anxiety, fear of failure, and other related symptoms.
In these situations, people misinterpret the emotional responses or signs of laziness. The overwhelming feelings of dread caused by the completion of a task can actually cause these symptoms and reward systems to work in a way that reinforces the avoidance.
Motivation is one skill that requires the ability to withstand discomfort without the immediate need to escape. Self-aggression is not promoted here. It is about the recognition of the discomfort, the easing of the pressure, and the selection of small, manageable steps.
Surprisingly, self-compassion comes into play here. The perception of self and harsh self-criticism raise stress levels and damage motivation. Treating an outcome that did not hit the target as information to move forward, and without emotionally boxing the information as a failure, keeps the system calm and reduces the stress barrier to accessing motivation.
The Construction of Lasting Motivation
That long-term motivation is not about the satisfaction of feeling driven, but a smooth alignment of the goals and values that support motivation. It is the feeling of progress, visible outcomes, and the alignment of the efforts, all of which provide structure to the motivation.
Motivation is cultivated. The expectation for motivation to be inspired and the anticipation for that inspiration breed frustration. The reserve of inspiration should not be the fuel. The framework of consistency and structure should motivate the aim to push a goal further.
Motivation is still thought of as a moral quality. It is a faulty perception that results in substantial shame, particularly for self-blaming. Motivation is a process, and like anything in life, it requires realism and patience. The positive outcome that is long-term is a result of a driven approach.
