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How to get motivated even when you don’t feel like it

What is Motivation?

Motivation is the driving force behind our actions and behaviours. It is the internal or external desire that fuels us to initiate and maintain a particular behaviour or goal. Whether it’s starting a new project, pursuing a career path, or simply getting out of bed in the morning, motivation plays a key role in our daily lives.

Motivation is essential for personal growth, achievement, and success. Without motivation, it can be challenging to set goals, overcome obstacles, and maintain consistent productivity. However, with the right motivation, you can push yourself beyond limits and achieve your dreams

There are two broad categories of motivation:

  • Intrinsic motivation is when you experience an activity as an end in itself – you enjoy doing it.
    High levels of intrinsic motivation are more likely to keep you engaged in the long run. Increasing intrinsic motivation can be done by making the task more fun at the moment, such as asking a friend to join or putting on a favourite playlist.
  • Extrinsic motivation is pursuing a task as a means to an end – you do it for the carrot or applause.
    Extrinsic rewards, such as praise, power, or money, tend to come later, and their effectiveness can be short-lived. Extrinsic rewards can be beneficial for tasks that are tedious or uninteresting.

Die wichtigsten Erkenntnisse

To cultivate and sustain motivation, it’s essential to understand your own values, set realistic and achievable goals, and break them down into smaller, manageable tasks. By celebrating small wins along the way, you can stay motivated and build momentum towards your larger objectives.

Additionally, surrounding yourself with a supportive environment and like-minded individuals can also boost motivation. Having a mentor or accountability partner can provide encouragement, guidance, and an extra push when motivation falters.

Find the balance

To maintain a healthy balance between intrinsic and extrinsic motivation, it is crucial to be mindful of our motivations and regularly evaluate how they align with our personal goals and values. Here are a few strategies to help find this balance:

  • Reflect on Personal Values
    Take time to reflect on what truly drives you and align your actions with your core values. This will help ensure that your motivation remains primarily intrinsic.
  • Set Intrinsic Goals
    Instead of solely focusing on external rewards, set goals that are centred around your personal growth, mastery, and internal satisfaction. This will help foster intrinsic motivation.
  • Use Extrinsic Rewards Strategically
    If you decide to introduce external rewards, do so strategically. Use them as a way to acknowledge progress or as a means to facilitate learning and skill development rather than as the main driving force.
  • Cultivate Intrinsic Motivation
    Stay connected to the aspects of the activity that initially sparked your interest and joy. Continually remind yourself of the intrinsic benefits and personal fulfilment you derive from the activity.