Motivation is the psychological force that drives us to take action, pursue goals and persist even when things get tough. It’s what gets us out of bed in the morning and keeps us working toward our dreams, big or small. The more we understand motivation, the better we can harness it to achieve our goals. Types of motivation include:
1. Intrinsic Motivation
- When we are driven by internal rewards. That is, doing something because it’s interesting, enjoyable or personally meaningful.
2. Extrinsic Motivation
- When we are driven by external rewards or to avoid negative outcomes.
3. Amotivation
- When we lack motivation or any intention to take action, often due to feeling disconnected from the value of an activity.
What Influences Motivation
- Autonomy: Feeling in control of your actions boosts motivation
- Competence: Believing you can succeed increases drive.
- Relatedness: Connection with others helps us stay engaged.
- Clear Goals: Having a clear target makes action more likely.
- Rewards: Both internal satisfaction and external recognition help.
Strategies to Boost Motivation
- Set Specific, Achievable Goals
Break big tasks into smaller steps for more frequent wins. Each little achievement gives your brain a motivating dopamine boost. - Connect with Purpose
Reflect on why a task matters to you: find personal meaning. When you find your why, commitment comes more easily. - Celebrate Progress
Reward yourself for small achievements. Take a moment to acknowledge your efforts, don’t wait for the final result. - Build Habits and Routines
Consistent routines make motivation less necessary as habits take over. - Visualise Success
Imagine how you’ll feel and what you’ll gain by following through. Visualising success triggers the dopamine reward system. - Seek Support
Accountability from friends, coaches or groups increases follow-through and helps with common tendencies to avoid tasks or procrastinate. - Remove Barriers
Make it easier to get started: prepare your workspace, set reminders, or start with just a couple of minutes. - Seek balance: Build in both rewarding activities and restful downtime to avoid burnout.
