Motivation Made Easier
6 min read
What Is Motivation?
They say motivation doesn’t last. Well, neither does bathing—that’s why we recommend it daily! Motivation can feel like a mysterious force that comes and goes. One moment, you’re unstoppable, and the next, even putting on socks feels like climbing a mountain. Let’s take a closer look at what motivation really is, and how you can harness it to stay on track with your goals.
Motivation is the internal drive that pushes us to act or behave in a certain way. It’s what helps us start (and finish!) tasks, whether we feel like it or not.
But not all motivation is created equal—there are two main types: intrinsic and extrinsic (Morris et al., 2022).
Intrinsic Motivation: The Power Within
Intrinsic motivation comes from within. It’s driven by purpose, curiosity, and the joy of learning.
Examples:
Learning a new language because it excites you.
Practicing a skill to master it, not for a reward.
Key Traits:
Self-motivating and long-lasting.
Brings pleasure and meaning to the task.
Leads to slower but deeper behavioural change.
Intrinsic motivation is like planting a tree—it takes time to grow, but its roots are strong and enduring.
Extrinsic Motivation: Rewards and Results
Extrinsic motivation relies on external factors, like rewards or avoiding consequences.
Examples:
Studying to pass a test or earn a grade.
Exercising to get compliments or win a competition.
Key Traits:
Effective for short-term goals.
Creates tension and pressure.
Motivation disappears if the rewards are removed.
Extrinsic motivation is like a sugar rush—it gets you moving quickly, but it won’t last without constant reinforcement (McLeod, 2018).
What Motivates You?
Take a moment to reflect:
What things naturally motivate you?
Do you prefer external rewards, or does internal satisfaction drive you?
What habits make things easier for you to stay motivated?
My Motivation Toolbox
Here’s what works for me:
Learning From Mentors:
I look up to people who’ve achieved the goals I’m working towards. Their courage and advice inspire me.
Trusting Myself:
I believe in my ability to keep trying, even when it’s hard.
Balancing Intrinsic and Extrinsic Motivation:
For long-term goals, I focus on enjoyment and purpose.
For short-term goals, I reward myself.
I find ways to enjoy the process. When learning becomes playful, it’s easier to keep it up.
Break Free From Limiting Beliefs
Sometimes, it’s not motivation we’re missing—it’s our mindset holding us back. Ask yourself:
Am I speaking negatively to myself?
What’s really stopping me?
Why is this task hard for me?
How can I approach it differently?
If something isn’t working, change the habit or pattern around it. Ask others for advice and try out new approaches.
Conclusion: Motivation Is a Skill
Understanding motivation helps you use it effectively. Learn from those you admire, balance intrinsic and extrinsic forces, and don’t be afraid to adjust your process. Make things easier, more enjoyable, and meaningful for yourself—you’ve got this!
What motivates you? I’d love to hear your strategies! Message me and let’s inspire each other.
Sources
Morris LS, Grehl MM, Rutter SB, Mehta M, Westwater ML. On what motivates us: a detailed review of intrinsic v. extrinsic motivation. Psychol Med. 2022 Jul;52(10):1801-1816. doi: 10.1017/S0033291722001611. Epub 2022 Jul 7. PMID: 35796023; PMCID: PMC9340849.
McLeod, S. (2018, September 19). Intrinsic and extrinsic motivation. Simply Psychology. https://www.simplypsychology.org/differences-between-extrinsic-and-intrinsic-motivation.html
