Motivation can be a hard thing to come by, especially if a new episode is out of the show you binged in a night. Though the motivation to watch that show instead of doing your tasks might be a little too sweet. So, the question we will be answering is how do we increase our motivation to do our tasks instead of rot in bed all day?
What is Motivation?
First-things-first, you need to understand what motivation is, outside of “the will to do ‘something’”. Motivation is a lot more than that, it is any internal process that gives behavior its; energy, direction, and persistence. I’m sure right now you are wondering, “What does that even mean?” Well it’s a good thing I have the answers to your questions.
Internal processes equal internal motives, and there are 3 main types of motives:
| Needs | These are conditions that are essential for maintenance of life. – i.e., hunger, thirst |
| Cognitions | These are mental events. – i.e., thoughts, expectations, beliefs, plans, goals |
| Emotions | These are complex reactions to significant events in our lives. – i.e., a threat, a loss, an opportunity |
The behaviors that are swayed by internal processes:
| Energy | Behavior is strength. | It is relatively strong and resilient. |
| Direction | Behavior has purpose. | It is aimed toward achieving specific goals. |
| Persistence | Behavior has endurance. | It can sustain itself over time and in many different situations. |
How to Motivate Ourselves?
Now that we understand the basics of what motivation is, we can start to unpack what type of motivators there are and how to utilize them to your best advantage
We will be starting off with Extrinsic motivators; an environmentally created reason (aka an outside source). The 3 extrinsic motivators are incentives, consequences, and rewards.
So, how do we motivate ourselves with that?
First, we need to find out which of these work best for you. I want you to think of three different experiences you’ve had and how your motivation was after the fact. Think about a time when someone else tried to motivate you with an incentive. What about when faced with the threat of a consequence? When you were offered a reward?
Now once you have an idea of which one, or ones, work best for you, you can start a plan. Maybe to get you going you need a sweet treat (incentive). But, maybe you need to face something unpleasant if you ‘fail’ whatever task you’re working up the courage to do (consequence). Or, maybe, the thought that once you finish your task you get to rot in bed uninterrupted for 2 hours sounds like Heaven and gets you going (reward).
Motivation from an external source can be just the thing to get you out of that slump, out of your bed, or maybe off the toilet. Use your best resource to determine what works best for you…YOU!
Speaking of the wonderful you, it’s time to talk about Intrinsic motivators; the internal and inherit desire to engage in an activity (aka you have the motivation because you want to do it). Now just because you consciously “want to do it” isn’t the only factor for your unconscious want. We like to engage in activities and tasks of our own free-will because of our need to feel autonomous, competent, and relatable. So, next time you can’t find something to motivate you, maybe the fear of incompetence will make you jump at the task in a rush. I know I would, but maybe that’s more of a personal problem…
Feeling motivated to do something you don’t feel like doing is difficult, that’s why playing to your wants and needs, and using them as motivators, is a great tool. Whether your want is to get and devour a pint of ice cream in 5 minutes, or to feel more confident in yourself and your competency, a motivator is a motivator – and I don’t judge. Okay well maybe a little, but I’m sure you could judge me on plenty of things, I bet you are right now!
Anyways…your reading this is the first step to motivation (intrinsic if you sought this information out on your own accord in case you were wondering). Now, it’s time for me to practice a little motivation myself and head to bed to face tomorrow. Though I am practicing extrinsic consequence driven motivation at this point since I will no doubt be exhausted tomorrow with how early I have to wake up. Until we meet again my froggy friends!
Hang around the pond for a bit longer and check out what I have to offer! Stay froggy my friends!
The Froggy Façade 
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