Written by: Shelby Ruman, MS, LPC
Motivation – a very commonly used word. Motivation may appear more commonly as something
people explain that they are lacking. Motivation may also feel like something we are constantly
searching for. What motivation really is, is an inside/outside force that propels us to get things
accomplished. Without motivation a lot of things would feel as though they have a purpose, and
without purpose or a “driving force” a lot of things would not get accomplished.
Why is motivation important?
Motivation is a huge reason that things get accomplished. Think of the animal instinct of a bird
to build a nest for its young. This motivation comes from within to protect its young and raise
them to be healthy and strong. Motivation for humans is how we get things done as well.
Motivation drives us to action of daily activities, going to work or school, and achieving higher
goals as well. Being motivated helps us to feel more in control of our lives, and also helps
improve our overall well being.
What are the types of motivation?
Intrinsic (Internal or inside motivation) – this type of motivation comes from inside a person.
Intrinsic motivation is often fueled by the gratification, enjoyment, or satisfaction of completing a
task.
Examples:
– Completing a puzzle for satisfaction. (satisfaction is the intrinsic motivation)
– Cleaning one’s house because they enjoy it. (enjoyment is the intrinsic motivation)
– Studying something that interests you (the interest in the topic is the intrinsic motivation)
Extrinsic (External or outside motivation) – this type of motivation comes from outside sources.
Extrinsic motivation comes in the form of an external reward such as praise, money, a prize, etc.
Examples:
– Competing in a contest to win a trophy/prize. (trophy/prize is the extrinsic motivation)
– Cleaning because if not you will get reprimanded. (the possibility of getting in trouble is
the extrinsic motivation)
– Studying to get good grades. (good grades is the extrinsic motivation)
Intrinsic and Extrinsic motivation can happen separately and together. For example, some
people may complete a huge project at work to make money, but they may also take their time
and create a project for professional satisfaction as well. Another example is that someone
might run a marathon for a medal at the end, but also to reach their own personal goals of
simply completing the marathon.
Both types of motivation can be helpful, but knowing when to use them is helpful. A good rule of
thumb to go by is that if something is already an intrinsic motivation, then an extrinsic motivation
may not be necessary. A good example of this is if a person is already interested in a topic, then
they are intrinsically motivated, and may not need extrinsic motivation. However, if a person is
not interested in the task at hand, or the task is difficult, an extrinsic motivation may be helpful.
Sometimes people may struggle to find intrinsic motivation especially when performing daily
tasks like work, cleaning, school etc. This is why it is important to identify the different types of
motivation and realize when some outside sources may be helpful to increase motivation.
Ways to Help Increase Motivation
● Make reasonable goals. Set yourself up to achieve things that are within reach. If your
goals seem too big or too long term, narrow them down or even make multiple smaller
goals or steps.
● Take time to work on looking back at achievements. This can help with self-doubt and
give a good reminder of what you are capable of.
● Give yourself grace. Set realistic time periods for goals (some of which don’t even have
to be a strict timeline). Progress is not linear and it is ok to take a step back if a goal
you’ve set isn’t attainable at the time. Life is unpredictable and setbacks will happen!
● Identify the intrinsic and extrinsic motivators. If you are working on a goal that seems like
there is neither inner nor outside motivation – create some. A good example of this is to
reward yourself for the victories at hand (within reason – ex: when you finish the task,
get your favorite snack, watch your favorite show, try that restaurant you’ve been
wanting to try, play your favorite sport/game etc.) If you have a really hard task that
seems daunting, and you want to give up – reevaluate why you are doing it to begin with
and go from there. What are the motivators? If it feels like there is NO motivator present,
dig deeper!
3 Components of Motivation
-Activation – This is the decision to initiate the behavior. For example, if you want to learn more
about plants, you’d start up a local community college plant course to work towards this goal.
-Persistence – This step is to work towards your goal even when roadblocks may get in your
way. Keep at the plant course until it is finished!
-Intensity – This step is the amount of effort a person puts in to achieve their goals. This step
differs per person and per task. For example, the plant class may come very easy to you, and to
another person in the same class, it may be difficult for them. Sometimes different tasks and
goals we want to achieve may have different effort levels. One goal could be as easy as setting
an alarm to drink more water every day, and another goal may look like years of training to get a
promotion, or a degree!
Get out there, get motivated, and remember to celebrate all victories, no matter the size!
If you feel like you need help finding motivation, please do not hesitate to contact us to meet with a professional who could help you today.
Sources:
Motivation: Definition, Types, Theories, and How to Find It (verywellmind.com)
Extrinsic vs. Intrinsic Motivation: What's the Difference? (simplypsychology.org)
Intrinsic vs. Extrinsic Motivation: What's the Difference? (verywellmind.com)
3 Main Components Of Motivation – SUCCESS MYSTIC
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