In our journey towards personal and professional success, staying motivated is crucial.
Motivation is the spark that gets us going and inspires us to achieve the greatest of features.
Maintaining motivation throughout the year is a very complex task. To be honest, most people will lose motivation on their goals at some point throughout the year.
It’s almost impossible to keep it going 24/7.
How do you keep motivation up throughout the year? Even if it’s not up throughout the year, how can we keep it up more than usual?
This post goes into the intricacies of motivation, exploring how it influences us, why it diminishes over time, and, most importantly, how we can sustain it through self-sourced motivation, smaller goals, and discipline.
Understanding the Psychology of Motivation
So What is Motivation?
Motivation is a psychological force that compels us to take action towards a goal.
It’s the reason behind our behaviors, desires, and needs. It can stem from physiological (e.g., hunger, thirst) or psychological (e.g., seeking achievement) desires.
Intrinsic vs. Extrinsic Motivation
Intrinsic Motivation
This comes from within an individual and is driven by personal satisfaction or desire to undertake a task. For example, reading a book for enjoyment.
Extrinsic Motivation
Driven by external rewards or pressures, such as money, fame, grades, or avoiding punishment.
Theories of Motivation
Maslow’s Hierarchy of Needs:
This theory suggests that humans are motivated by a hierarchy of needs, starting from basic physiological needs to self-actualization.
Self-Determination Theory
Focuses on the degree to which an individual’s behavior is self-motivated and self-determined.
It emphasizes the importance of autonomy, competence, and relatedness.
Expectancy Theory
Suggests that motivation is based on the expected outcome of an action, including the value of the reward and the likelihood of achieving it.
Motivation and Behavior
Motivation is closely linked to behavior. It not only triggers the initiation of a behavior but also influences its intensity and persistence.
Highly motivated individuals are more likely to pursue activities vigorously and persistently, overcoming obstacles and setbacks.
Psychological Impact of Motivation
- Positive Effects: Increased motivation can lead to enhanced learning, performance, and personal satisfaction.
- Negative Effects: Excessive extrinsic motivation can reduce intrinsic motivation, known as the overjustification effect. It can also lead to stress and burnout if not balanced properly.
Summary: The psychology of motivation encompasses intrinsic and extrinsic factors, various theories, and its significant impact on behavior and mental health. Understanding these aspects can help in harnessing motivation more effectively.
The Inevitable Decline of Motivation
Despite its power, motivation is not a constant force.
It’s natural for our initial enthusiasm to wane over time due to various factors like routine, setbacks, or a lack of immediate results.
Understanding the Decline of Motivation
Habituation and Adaptation
Over time, what was once novel and exciting becomes familiar and less stimulating. This process, known as habituation, can lead to a decrease in motivation.
For example, Initially, starting a new exercise routine can be exciting, but as it becomes a part of the regular routine, the initial thrill may diminish.
Unrealistic Expectations and Goal-Setting
Setting goals that are too ambitious or vague can lead to frustration and a sense of failure, which in turn diminishes motivation.
It’s crucial to set realistic, achievable goals and adjust them as needed to maintain motivation.
Lack of Immediate Rewards
Humans have a natural tendency to favor immediate rewards over long-term gains. When rewards or outcomes are not immediate, motivation can wane.
Breaking goals into smaller, short-term objectives can help maintain a sense of progress and motivation.
External vs. Internal Motivation Shifts
Over-reliance on external motivators (like praise, rewards, or fear of punishment) can erode internal motivation over time.
Focusing on internal drivers like personal growth, enjoyment, and alignment with personal values can sustain motivation.
Psychological and Physical Fatigue
Continuous effort without adequate rest can lead to both physical and mental exhaustion, reducing motivation.
Regular breaks, relaxation, and self-care are essential to recharge and maintain motivation.
Environmental and Social Influences
A demotivating environment or lack of support from peers and superiors can contribute to a decline in motivation.
Creating a supportive, encouraging environment can help sustain motivation.
Intrinsic Satisfaction Diminishing
Once the intrinsic satisfaction of an activity diminishes, it can lead to a decrease in motivation.
Finding new aspects of the activity to enjoy or revisiting the reasons why it was initially appealing can help.
Psychological Conditions
Conditions like depression, anxiety, or stress can significantly impact motivation levels.
Seeking professional help and adopting stress management techniques can be crucial in these scenarios.
Summary: The decline of motivation over time is influenced by habituation, unrealistic goals, delayed rewards, over-reliance on external motivators, fatigue, environmental factors, diminishing intrinsic satisfaction, and psychological conditions. Understanding and addressing these factors is key to maintaining motivation.
Achieving Sustained Motivation Year Round
Self-Sourced Motivation
One of the most effective ways to sustain motivation is by finding it within ourselves.
This involves understanding our intrinsic motivations, aligning our goals with our values, and reminding ourselves of the bigger picture.
It’s about cultivating a mindset where our drive comes from a place of self-understanding and personal commitment rather than external rewards or recognition.
Setting Smaller, Achievable Goals
Breaking down larger goals into smaller, more manageable tasks is a proven strategy for maintaining motivation.
These smaller goals are easier to achieve, providing us with regular doses of satisfaction and progress, which in turn fuels our drive to continue.
This approach keeps the momentum going and makes the overall objective seem less daunting.
Creating a Supportive Environment
Being around others who are driven can help maintain your own motivation.
That’s one of the main ideas we try to create at Blob Fitness. A community that will keep you motivated and help you keep going, especially in down times.
Regular, constructive feedback can boost motivation as well, especially when it comes from respected peers or mentors.
Have people hold you accountable and hold yourself accountable.
Why Discipline Overrides Motivation
While motivation is a great starter and it’s possible to have it be sustained for longer periods of time, you must acknowledge it will dwindle at some point.
Discipline is what will truly get you where you want to be.
Motivation will start the formation of developing routines and habits but discipline will make you stick with those routines regardless of how we feel at the moment and that is what gets you results.
It’s about commitment and consistency, doing what needs to be done even when we don’t feel like it.
You can read more about discipline over motivation here.
I can’t talk about Discipline either without including this.
Summary: Discipline, more than motivation, is crucial for maintaining long-term consistency and achieving goals.
Conclusion
Staying motivated all year round is a challenge, but it’s not insurmountable. By understanding the nature of motivation, finding it within ourselves, setting smaller goals, and cultivating discipline, we can maintain our drive throughout the year. Remember, motivation gets you started, but discipline keeps you going.
