Motivation is something that drives a person’s behavior towards achieving a goal or fulfilling a need. Motivation can come from within oneself or from external rewards. There are several factors that can influence motivation, such as values, goals, expectations, and social support.
It is important to set clear goals, practice positive self-talk, and overcome obstacles, such as procrastination, fear, and self-doubt. To help with motivation, it is essential to understand the different types of motivation, factors that influence motivation, and strategies to help boost our motivation.
Types of motivation
There are two types of motivation – intrinsic and extrinsic motivation. Intrinsic motivation is the type of motivation that comes from within you, without the need for external rewards or incentives. It is based on personal interest, enjoyment, or satisfaction from achieving a goal or performing an activity.
Intrinsic motivation can be seen in people who engage in activities because it is enjoyable or interesting, regardless of whether there is any prize, reward, or benefits that may result from the activity. Intrinsic motivation is often associated with a sense of autonomy, competence, and personal growth. Some examples of intrinsic motivation include hobbies, artistic pursuits, learning new skill, and altruism (helping others out).
Extrinsic motivation is the type of motivation that is driven by rewards or incentives like money, praise, or recognition. Extrinsic motivation is often used in situations where a person may not have interest or find enjoyment in the task or activity. For example, one might be motivated to do their therapy homework if that means they receive praise or a prize from their therapist.
While extrinsic motivation can be effective from the positive outcomes, it is not sustainable long-term because the motivation behind the behavior is prizes, praise, etc. Take away the positive outcome and an individual might not feel so inclined to do the task or activity.
Strategies to stay motivated
There are several ways to maintain motivation. Find a few strategies below!
- Set Goals – Breaking our larger goals into smaller, more achievable goals can help us stay focused, on task, and discourage procrastination. Try and make your goals SMART to help even more!*
- Find Inspiration – Surround yourself with people or things that inspire you. Read books, watch videos, listen to podcasts, or attend events to help encourage and spark ideas and motivation.
- Challenge yourself with a daily goal – Create at least one challenge that can be accomplished sometime during your day to help you continue to feel successful and empowered.
- Take Breaks – Taking breaks can help you recharge and refocus. Step away from your work or activity for a short period of time. Try and make use of the Pomodoro technique if you are struggling balancing breaks and work.**
- Remember what your reason is – What and why are you needing to do this task or activity? Or who are you doing this for? Post up a picture of the end goal or a post-it note explaining your reason why.
- Create a supportive environment – Surround yourself with people who support or encourage you to stay motivated, rather than people who negatively encourage you to put a long pause or quit the activity or task.
Review
Motivation is the driving force that propels us towards achieving our goals and aspirations. There are two types of motivation: intrinsic motivation, which comes from within, and extrinsic motivation, which comes from outside factors such as rewards. Maintaining motivation, while challenging, is not impossible if you find inspiration, challenge yourself, create SMART goals, and take breaks as needed. By understanding what motivates us and implementing these strategies, we can stay focused, inspired, and committed to reaching our desired outcomes.
*Read more about SMART goals in this blog post from the same author! – https://barnumcounseling.com/2023/01/02/smart-goals/
**Read more about the Pomodoro technique in this blog from the same author! – https://barnumcounseling.com/2023/03/28/pomodoro-technique/
About Therapist Bethany Winter, MA, LPC Barnum Counseling
Cherry, K. (2022, November 7). The psychology of what motivates us. Verywell Mind. Retrieved April 27, 2023, from https://www.verywellmind.com/what-is-motivation-2795378
SOCO Sales Training. (2022, December 9). 7 ways to stay motivated in sales. SOCO Sales Training. Retrieved April 23, 2023, from https://www.socoselling.com/7-ways-stay-motivated/
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