A lack of motivation is a common experience for many people. It can be frustrating and challenging to overcome. However, there are several ways to increase and maintain it that can help individuals achieve their goals and feel more fulfilled in their daily lives. In this blog post, we will discuss the two types of motivation and how to increase and maintain it.
Intrinsic Motivation
Intrinsic motivation refers to engaging in a behavior or activity for the inherent satisfaction and enjoyment it provides. This type is driven by internal factors, such as personal interest, curiosity, and a sense of accomplishment. For example, a student who wants to read a novel for the pleasure of the story is exhibiting intrinsic motivation. Another example is a musician who practices their instrument for hours each day. If they do it simply because they enjoy the process of learning and improving their skills, that’s intrinsic.
Extrinsic Motivation
Extrinsic motivation, on the other hand, refers to engaging in a behavior or activity in order to obtain an external reward or avoid punishment. This type is driven by external factors, such as money, praise, or grades. For example, a student who studies hard to earn a high grade in a course would be exhibiting extrinsic motivation. Another example is an employee who works hard to receive a bonus or promotion, rather than because they enjoy the work itself. While extrinsic motivation can be effective in driving short-term behavior, it may not lead to sustained interest and satisfaction in the long-term, as the individual’s focus is on the external reward rather than the activity itself.
How do I increase it?
One way to increase motivation is to set achievable goals. It is important to break down larger goals into smaller, more manageable tasks that can be completed in a reasonable amount of time. Instead of setting a goal to no longer be depressed which is unclear and a large goal, a smaller goal towards less depression could start with incorporating 1-2 self-care techniques in your day and attending therapy once a week. This can help individuals feel a sense of accomplishment and progress, which can increase motivation to continue working towards their larger goal.
Another way to increase motivation is to find purpose in the task at hand. Whether it is a work project or a personal goal, finding meaning in the task can help individuals feel more invested and motivated to complete it. This can be done by connecting the task to personal values, such as helping others or making a positive impact on the world.
How do I maintain it?
Creating a supportive environment is key to maintaining motivation. This can include surrounding oneself with positive and supportive people and creating a comfortable and inspiring workspace. You can also focus on healthy habits such as exercise and mindfulness practices. By creating a supportive environment, individuals can maintain motivation even during challenging times.
It is also important to practice self-compassion when experiencing a lack of motivation. Negative self-talk and self-criticism can further decrease it, so it is important to be gentle and understanding with yourself. This can include taking breaks when needed, acknowledging progress and accomplishments, being patient with yourself and your progress, and being kind and forgiving towards yourself.
Review
In conclusion, a lack of motivation is a common experience, but there are multiple ways to increase and maintain it. This can include setting achievable goals, finding purpose in the task, creating a supportive environment, practicing self-compassion, and addressing any underlying barriers. By incorporating these strategies, individuals can overcome a lack of motivation and achieve their goals with greater ease and fulfillment.
Want to learn more about the author? Click here.
Nadeau, R. (2022, April). 5 of the most inspiring facts to know about motivation. LinkedIn. Retrieved March 8, 2023, from https://www.linkedin.com/pulse/5-most-inspiring-facts-motivation-rosanna-nadeau-pcelc?trk=pulse-article_more-articles_related-content-card
Photo by Cristofer Maximilian on Unsplash