Motivation
What is motivation?
Motivation is one of the driving forces behind human behavior. It fuels competition and fosters social bonds. Its absence can lead to mood disorders such as depression. Motivation encompasses the desire to pursue a purposeful life.
People often have multiple motives for a single behavior. Motivation can be external, where people are inspired by external factors like others or rewards. Motivation can also be internal, where inspiration comes from within, a desire to improve in a certain activity. Internal motivation tends to have a stronger impact on people, and achievements provide greater satisfaction.
One framework used to understand motivation is the hierarchy of needs proposed by American psychologist Abraham Maslow in 1943. According to Maslow, people are inherently motivated to improve themselves and move toward self-actualization, gradually progressing through several levels. From basic needs like food and safety to needs for love, belonging, and self-actualization.
Eventually, Maslow expanded the theory to include the need for self-transcendence: people reach the peak of growth and find life’s highest meaning by engaging in activities that are beyond themselves. While the universality of Maslow’s theory has been questioned, many believe it reflects fundamental truths about human motivation.
Researchers have identified two types of motivation:
- Approach motivation, which drives us toward rewards, and
- Avoidance motivation, which compels us to avoid harm.
Ideally, they balance each other, and for survival, we need both. However, when they are out of balance, it can lead to mental health problems, including anxiety or depression.
Low motivation - a sign of trauma or healing?
Three main sources of resistance
Psychologists have identified three primary sources of resistance to getting things done. Recognizing these factors in our thought processes can help us change our mindset and thereby motivate ourselves:
- Resistance: “I have to.” Few things create resistance as effectively as this feeling. Sometimes we may not even want to do things we typically enjoy simply because they have become obligations. This type of resistance prevents many people from taking proactive steps in their lives because they don’t want their previously enjoyable activities to become “must-do” tasks.
Solution: “I choose.” To combat the effect of “I have to,” simply changing our mindset is enough. Nothing in life is actually a “must.” We don’t have to get up or go to work – we choose to because we enjoy the benefits of these activities. Focusing on this perspective helps dissolve resistance. - Resistance: “It doesn’t feel right.” Some tasks may conflict with our values or beliefs, and we often lack motivation to do such things. For example, working overtime at the expense of family time. We might feel that our family life suffers for the sake of career advancement.
Solution: Aligning tasks with our values helps here, and there are two approaches. First, consider if taking overtime this week allows for more family time next week. Second, assign value to the task itself; for example, think about how overtime helps enhance family summer vacations. - Resistance: “I can’t do this.” Feelings of failure or not knowing where to start make distractions far more appealing than the task itself, making it very challenging to complete.
Solution: Everyone knows the saying “practice makes perfect,” but we rarely apply it to ourselves. Persisting in task completion over time makes it progressively easier. Seeking assistance when needed is crucial, as long as we don’t let lack of knowledge discourage us.
Sources
psychologytoday.com/intl/basics/motivation
gse.harvard.edu/news/uk/19/03/unlocking-science-motivation
forbes.com/sites/sujanpatel/2015/01/09/the-science-behind-motivation/?sh=398bdca749d9
