If you’re anything like me internal motivation is the difference between success and failure.
Learning how to increase intrinsic motivation starts with understanding what really motivates you.
It’s not about external rewards such as promotions or praise, it’s about discovering satisfaction and meaning in the activity itself.
In this guide, you’ll find actionable techniques to nurture this self-motivation and unleash your best self.
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What Drives People?
At the heart of it, motivation comes from both intrinsic (internal) and extrinsic (external) sources. These forces direct your involvement, ignite passion, and help you maintain a head of steam.
Internal Rewards
Intrinsic motivation is powered by your interest and the thrill of discovering or accomplishing something for the sheer pleasure of doing so.
Remember that feeling of completing a jigsaw puzzle or nailing a new recipe. It’s not about getting the approval or recognition from someone else, but just because it feels good. When you complete something, your brain provides a dopamine rush. It’s your brain’s way of rewarding intrinsic motivation and reinforcing the behavior.
External Rewards
External rewards, by contrast, are connected to concrete outcomes such as cash, acclaim, or grades. Though they’re great motivators, they are typically not as controllable as intrinsic motivators.
For example, if you begin making art for the money instead of for the joy, you might have a rough patch where the money isn’t flowing. This could cause you to become very disheartened. Whereas if you made art because you love it, it’s much harder to lose motivation.
Still, external rewards aren’t evil. They’re something that can give you rhythm or accomplishment, particularly if connected to a mission that’s meaningful to you.
The trick is leveraging extrinsic rewards to enhance, not replace, intrinsic ones. For example, you may reward yourself with a Starbucks coffee if you finish the project you’ve been working on.
How to Cultivate Intrinsic Motivation
Intrinsic motivation flourishes when you discover meaning and satisfaction in your activities. This part parses practical techniques to assist you in cultivating that intrinsic sense of satisfaction and motivation.
Celebrate Your Wins
Go ahead and make a big deal about your wins, at least to yourself. Most of us downplay the things we do in our heads, but this dulls our motivation.
They don’t even have to be big things. Got a task done, time to celebrate. Give yourself a high-five, get up, and do a happy dance. Okay, you don’t have to do all that, but at least tell yourself good job.
Align with Values
Intrinsic motivation frequently starts with figuring out what really matters to you. Motivation comes more easily when you’re doing what you believe in. Take time to discover these values and match them to your objectives.
For instance, if lifelong learning is a value of yours, then set learning goals, not result-oriented ones. Redesign your goals around skills rather than rewards. Instead of ‘getting promoted,’ go for ‘master a new skill’ or ‘become a better communicator.’
That way, your forward movement is the prize, not a dependence on outside recognition. Remember, you can control the effort you put i,n but not necessarily the results that come out.
Embrace Curiosity
Curiosity is another powerful driver of intrinsic motivation. It encourages you to investigate and discover simply because you want to know more.
Pursue what interests you. For instance, if you’re in a job that feels routine, try a new approach or learn a different department. This mindset not only makes tasks more engaging but it also cultivates a feeling of growth and achievement.
Positive Self-Talk
Negative self-talk is a sure-fire way to kill motivation. Positive self-talk means swapping self-criticism for productive, supportive internal chatter. It doesn’t mean sugarcoating reality, but reframing challenges as opportunities to grow.
For instance, instead of saying, “I’m only halfway done.” Say “I’m already halfway done.” Don’t say “I can’t do it,” tell yourself “I’m proud of how hard I’m trying”. This will help establish a mindset in which you flourish. BE YOUR OWN CHEERLEADER.
Reflective Journaling
Journal-keeping is a strong medicine. Allocating only 15-30 minutes per day to explore what you’re working on, what you want, how you feel, etc. Can assist you in discovering trends in your mind. This kind of clarity is the essence of self-encouragement.
Begin by noting down little victories or breakthroughs, regardless of how insignificant they may appear. For example, if you’re learning a language, think back to a word you recalled today or a conversation you tried.
In emphasizing the process, you’ll transition out of a perfectionist mindset and into one of growth. Journaling further gives room to recognize outside forces like the need for validation and swap them for internal ones like curiosity and satisfaction. This habit, over time, plants a deeper root to your values.
Designing a Motivating Life
Creating a life that fosters intrinsic motivation starts with understanding its foundation: autonomy, competence, and relatedness. According to psychologists Ryan and Deci, these fundamental psychological needs are the foundations of motivation. A life designed around these principles isn’t just productive, it’s meaningful. Here’s how to purposefully design your surroundings, routines, and relationships to cultivate intrinsic motivation.
Your Environment
Your environment is a potent, underappreciated source of motivation. Settings that support your psychological needs can help you flourish. This could involve carving out areas where you have control, like a home office, you can decorate to your heart’s content. Or it could mean looking for competence-challenging places, such as enrolling in a skill workshop.
For instance, if you want to be a better leader, surround yourself with people who are great leaders. Contexts that suppress autonomy or don’t provide work that is compellingly challenging can drain you. Consider reflecting on your current settings: Do they inspire curiosity and growth, or do they leave you feeling stuck?
Your Habits
Habits are the units of a motivating life. Sufficiently challenging goals can keep you engaged without overwhelming you. Think of it like climbing a staircase: each step should feel within reach but still require effort.
Begin by finding small things that interest you. If you love writing, pledge to journal for ten minutes a day. In time, this habit could bloom into something bigger, like a short story or book. Reflecting on these habits regularly reminds you to remain connected to what really excites you.
Your Connections
We are wired for connection. It’s a fundamental focus of intrinsic motivation. Build a community of individuals who support your evolution and applaud your advancement.
As an example, if you’re struggling to stay physically active, signing up for a group fitness class can be game-changing. Having a community of other health appreciators will motivate you to show up, even on the bad days.
Overcoming Motivational Blocks
Motivational blocks are like that unseen wall between you and your goals. These times are aggravating, but they’re part of humanity. There will be roadblocks and setbacks, but it’s how you handle the tough times that truly determines your success.
Examine Your Habits and Patterns
Habits are strong. According to a study conducted at Duke University, roughly 40 percent of our day is driven by habits. Certain habits propel you ahead, and others silently sabotage you. Knowing which ones serve you and which don’t is the initial step in busting motivational blocks.
Use Strategic Timing and Mindset Tools
We all have our natural energy and focus highs. Notice when you have the most momentum. Is it early morning, midday, or late afternoon? Reserve your most demanding work for these periods. Combine this with mindfulness exercises such as meditation to maintain your mind uncluttered and focused.
Break Tasks into Manageable Steps
Sure, big goals are scary, but when you break them down into actionable steps, they become something manageable. Attack one chunk at a time to get the momentum going. For instance, don’t think write a report all at once, think write the introduction first.
Wrapping It Up
Intrinsic motivation isn’t a single spark; it’s little meaningful moments that resonate with your values and your drive. By discovering what motivates you, harnessing the psychology of habit, and self-cheering, you can create a life that is not only more successful but also more fulfilling.
Challenges will arise, and that’s fine. Motivation is not a steady state; it’s a loop. What’s important is having the tools to realign when things feel off. Whether it’s redefining your goals, discovering joy in the process, or clearing your mind’s roadblocks, you have what it takes to keep moving forward.
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