Motivation is the drive that compels us to act in a certain way in order to achieve our goals and fulfil our needs. A quick example of motivation is your willingness to read this blog and apply the learnings so you can enhance your own health and performance.
Motivation is a complex psychological process influenced by internal and external factors. It serves as the catalyst behind behaviour, directing us towards our desired outcomes.
As a function, motivation involves a combination of biological, emotional, cognitive, and social elements. Biological factors such as hunger, thirst, and sex drive impact motivation, alongside emotional needs for achievement, affiliation, and autonomy. Cognitive factors like beliefs, expectations, and perceptions also influence motivation as do social factors such as peer pressure, societal norms, and cultural values.
Motivation impacts pretty much all aspects of our lives, from academic and career pursuits to personal development, relationships, and fitness goals. In today’s context, where rapid changes and uncertainties are prevalent, motivation plays a crucial role in adapting to challenges, pursuing aspirations, and maintaining well-being.
Whether it’s staying focused on remote work, maintaining a healthy lifestyle amidst disruptions, or persisting towards fitness objectives despite obstacles, motivation remains a fundamental force shaping our behaviour, experiences and ultimately outcomes in life. Tracking it can provide us with a better understanding of how it affects our life and of the impact of strategies designed to increase it.
Benefits of improved motivation
Enhanced motivation offers a multitude of benefits, including physical health, work performance, relationships, and overall lifestyle. Here’s a breakdown of the primary benefits:
Improved Physical Health:
- Increased physical activity associated with higher motivation levels contributes to weight management, cardiovascular health, and overall fitness.
- Motivation to engage in preventive health practices, such as regular medical check-ups and screenings and prehab reduce the risk of chronic diseases and promotes longevity.
Enhanced Cognitive Function:
- Motivation positively influences cognitive processes such as attention, memory, and decision-making, leading to improved cognitive function and mental sharpness.
- Higher motivation levels are associated with increased engagement in cognitively stimulating activities, which may help prevent cognitive decline and support brain health as we age.
Greater Work Performance:
- Enhanced motivation fosters a strong work ethic, leading to increased productivity, efficiency, and job satisfaction.
- Motivated individuals are more likely to set and achieve challenging goals, leading to personal and professional growth.
- Positive attitudes driven by motivation contribute to effective teamwork, collaboration, and leadership in the workplace.
Enhanced Relationships:
- Motivated individuals exhibit greater emotional intelligence, empathy, and communication skills, fostering healthier and more fulfilling interpersonal relationships.
- Increased motivation to understand and meet the needs of others strengthens bonds and fosters mutual trust and respect in personal and professional relationships.
- Motivation to resolve conflicts constructively and maintain open lines of communication enhances relationship satisfaction and resilience.
Better Stress Management:
- Enhanced motivation enables us to develop effective coping strategies and resilience in the face of stressors, leading to improved mental and emotional well-being.
- Motivated individuals are more likely to seek support from social networks and utilise stress-reduction techniques such as mindfulness and relaxation exercises.
Risks of low motivation
Low motivation can have significant detrimental effects on productivity, mental and physical health, relationships, and personal development.
Decreased Productivity and Performance:
- Low motivation often leads to procrastination, reduced effort, and decreased productivity in work or academic settings.
- Individuals with low motivation may struggle to set and achieve goals, resulting in underperformance and missed opportunities for personal and professional growth.
Negative Impact on Mental Health:
- Low motivation is linked to feelings of apathy, hopelessness, and low self-esteem, contributing to mental health issues such as depression and anxiety.
- Persistent lack of motivation may exacerbate stress and lead to feelings of overwhelm and burnout.
Poor Physical Health:
- Individuals with low motivation may engage in unhealthy behaviours such as sedentary lifestyle, poor dietary choices, and neglecting preventive health measures.
- Lack of motivation to exercise or maintain healthy habits can increase the risk of obesity, cardiovascular diseases, and other chronic health conditions.
Strained Relationships:
- Low motivation may lead to neglect of personal relationships, reduced communication, and emotional disconnection from loved ones.
- Inability to fulfil commitments or engage in meaningful interactions due to low motivation can strain friendships, romantic relationships, and family dynamics.
Limited Personal Development:
- Low motivation hinders individuals’ willingness to pursue learning opportunities, acquire new skills, or engage in self-improvement activities.
- Lack of motivation to explore new experiences and challenge oneself can result in stagnation and missed opportunities for personal development and fulfilment.
Techniques on how to improve motivation for the long term
Set Clear and Achievable Goals:
- Clearly defined goals provide direction and focus, increasing motivation to take action towards achieving them.
- Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) when setting goals to enhance motivation and increase the likelihood of success.
Break Tasks into Manageable Steps:
- Breaking larger tasks into smaller, more manageable steps reduces feelings of overwhelm and increases motivation to start and complete them.
- Each completed step provides a sense of accomplishment, reinforcing motivation to progress further.
Provide Intrinsic and Extrinsic Rewards:
- Intrinsic rewards, such as a sense of accomplishment or enjoyment, fuel motivation from within.
- Extrinsic rewards, such as praise or tangible rewards, can provide additional motivation, especially for tasks that may not be inherently rewarding.
Cultivate a Growth Mindset:
- Embrace a belief that abilities and intelligence can be developed through effort and learning, fostering resilience and perseverance in the face of challenges.
- Focus on progress and improvement rather than solely on outcomes, promoting a positive attitude towards setbacks and failures.
Create a Supportive Environment:
- Surround yourself with supportive individuals who encourage and motivate you to pursue your goals.
- Seek out environments that provide the resources and opportunities for skill development, as well as positive reinforcement for your efforts.
Utilise Visualisation and Positive Affirmations:
- Visualising success and imagining yourself achieving your goals can increase motivation and confidence.
- Use positive affirmations to challenge negative self-talk and cultivate a mindset of optimism and self-belief.
Implement Structured Rewards and Punishments:
- Use a system of rewards and punishments to reinforce desired behaviours and discourage procrastination or avoidance.
- Make rewards and punishments contingent upon specific actions or milestones to effectively shape behaviour.
Sources and further reading
Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioural change. Psychological Review, 84(2), 191–215. [DOI: 10.1037/0033-295X.84.2.191]
Deci, E. L., & Koestner, R., & Ryan, R. M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin, 125(6), 627–668. [DOI: 10.1037/0033-2909.125.6.627]
Deci, E. L., & Ryan, R. M. (2008). Self-determination theory: A macrotheory of human motivation, development, and health. Canadian Psychology/Psychologie canadienne, 49(3), 182–185. [DOI: 10.1037/a0012801]
Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 92(6), 1087–1101. [DOI: 10.1037/0022-3514.92.6.1087]
Eccles, J. S., & Wigfield, A. (2002). Motivational beliefs, values, and goals. Annual Review of Psychology, 53(1), 109–132. [DOI: 10.1146/annurev.psych.53.100901.135153]
Hagger, M. S., Chatzisarantis, N. L., & Harris, J. (2006). From psychological need satisfaction to intentional behaviour: Testing a motivational sequence in two behavioural contexts. Personality and Social Psychology Bulletin, 32(2), 131–148. [DOI: 10.1177/0146167205279905]
Kessler, R. C., & Bromet, E. J. (2013). The epidemiology of depression across cultures. Annual Review of Public Health, 34, 119–138. [DOI: 10.1146/annurev-publhealth-031912-114409]
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. [DOI: 10.1037/0003-066X.57.9.705]
Robles, T. F., & Kiecolt-Glaser, J. K. (2003). The physiology of marriage: Pathways to health. Physiology & Behavior, 79(3), 409–416. [DOI: 10.1016/S0031-9384(03)00160-4]
Sallis, J. F., & Owen, N. (1999). Physical activity and behavioural medicine. Sage Publications.
Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801–809. [DOI: 10.1503/cmaj.051351]
