How to get motivated even when you don’t feel like it

Summary

The video script delves into the concept of motivation, differentiating between intrinsic and extrinsic factors. It explains how intrinsic motivation arises from the enjoyment of an activity itself, while extrinsic motivation is driven by external rewards or outcomes. The script highlights the importance of intrinsic motivation for long-term engagement and persistence, as supported by psychological research. It also discusses the overjustification effect, where additional external incentives can hinder performance if intrinsic motivation is already present. The video concludes with practical advice on enhancing intrinsic motivation to overcome unmotivated states and sustain goal pursuit.

Takeaways

• 🎨 Motivation is the driving force behind initiating and maintaining behaviors.
• 🌟 Intrinsic motivation comes from the enjoyment of an activity itself, like pursuing a hobby.
• 🎁 Extrinsic motivation involves performing tasks for a separate reward, such as money or praise.
• 🏆 The effectiveness of extrinsic rewards can be short-lived and may not lead to long-term persistence.
• 💪 High levels of intrinsic motivation are more likely to keep individuals engaged in the long run.
• 📚 Day-to-day actions can be motivated by both intrinsic and extrinsic factors.
• 🔥 The overjustification effect occurs when extrinsic motivators diminish the intrinsic motivation for a task.
• 🤔 Extrinsic rewards can be beneficial for tasks that are inherently uninteresting or tedious.
• 🎉 To increase motivation, focus on enhancing intrinsic motivation by making the activity more enjoyable.
• 👥 Engaging with others or incorporating enjoyable elements can provide a boost to start and maintain goals.

Q & A

What is the definition of motivation according to psychologists?

Motivation is defined as the desire or impetus to initiate and maintain a particular behavior. It is the energy that drives individuals to do something.

What are the two broad categories of motivational forces?

The two broad categories of motivational forces are intrinsic and extrinsic motivation.

How is intrinsic motivation different from extrinsic motivation?

Intrinsic motivation is involved when an individual experiences an activity as an end in itself, such as engaging in a hobby or performing tasks that feel meaningful, interesting, or satisfying. Extrinsic motivation, on the other hand, refers to pursuing a task as a means to an end, often driven by external rewards like praise, power, or money.

What is an example of an activity driven by intrinsic motivation?

Playing video games can be an example of an activity driven by intrinsic motivation, as the enjoyment of the experience itself explains the desire to engage in it.

What does a 2017 study suggest about the effectiveness of extrinsic motivation?

The 2017 study found that individuals who were highly focused on the outcomes of their New Year's resolutions, or driven by extrinsic motivation, were not the most likely to stick to them. It suggests that the effectiveness of extrinsic rewards can be surprisingly short-lived.

What was the outcome of the study involving military cadets and motivation?

The study found that cadets who were driven both by intrinsic motivators, like self-improvement, and extrinsic motivators, like the outcome of getting a good job, were overall less motivated than those driven by just one of these factors. As a result, they performed worse and were less likely to graduate.

What is the overjustification effect in psychology?

The overjustification effect is the phenomenon where additional extrinsic motivators can actually hinder performance when an individual already has an intrinsic drive to do something. It suggests that adding external rewards can muddle the motivation for a task that is already inherently enjoyable or meaningful.

How can extrinsic motivators be beneficial in certain situations?

Extrinsic motivators can be beneficial when faced with an activity that is tedious or uninteresting. Adding external rewards, such as praise from a loved one or the promise of watching a favorite TV show, can provide sufficient justification and make the task feel less daunting.

What does research indicate about long-term engagement in activities?

Years of psychology research have shown that high levels of intrinsic motivation—for school, a job, or an exercise class—are more likely to keep individuals engaged in the long run compared to extrinsic motivation.

How can one increase their intrinsic motivation?

To increase intrinsic motivation, individuals can focus on making the task more enjoyable in the moment. This could involve asking a friend to join them, putting on their favorite playlist, or finding other ways to make the activity more fun and engaging.

What is the importance of understanding the source of motivation?

Understanding the source of motivation is crucial because it helps individuals maintain their drive and engagement in the long term. Knowing whether one is motivated intrinsically or extrinsically can inform strategies to sustain motivation and achieve goals more effectively.