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.

Outlines

00:00

🎨 Understanding Motivation for Artistic Aspirations

This paragraph delves into the concept of motivation, particularly in the context of pursuing a professional artistic career. It begins by illustrating the common scenario of an aspiring artist facing a portfolio deadline, yet struggling with a lack of motivation. The discussion then transitions into a psychological examination of motivation, defining it as the driving force behind initiating and sustaining actions. The key distinction between intrinsic and extrinsic motivation is highlighted, with intrinsic motivation being the engagement in an activity for its own sake, like enjoying video games, and extrinsic motivation being task-oriented for a desired outcome, such as maintaining dental health. The paragraph also touches on the transient nature of extrinsic rewards and the predictive power of intrinsic enjoyment for long-term persistence, emphasizing the importance of intrinsic motivation for sustained engagement and success.

Keywords

💡Motivation

Motivation is defined as the desire or impetus to initiate and maintain a particular behavior. It is the energy that drives individuals to engage in activities. In the context of the video, motivation is central to understanding why people may lose interest in their goals and how to sustain their drive. The script discusses both intrinsic and extrinsic forms of motivation and their impact on goal pursuit.

💡Intrinsic Motivation

Intrinsic motivation refers to engaging in an activity for its own sake, finding the experience of the activity rewarding in itself. It is linked to the video's theme by illustrating how activities such as playing video games can be pursued due to the inherent enjoyment and satisfaction derived from them, rather than for any external reward.

💡Extrinsic Motivation

Extrinsic motivation is the drive to complete a task to achieve a separate outcome or reward. It is exemplified in the script by going to the dentist, where the motivation is not the activity itself but the end result of having clean, healthy teeth. This form of motivation is often linked to rewards like praise, power, or money that come after the task is completed.

💡Overjustification Effect

The overjustification effect is a psychological phenomenon where the introduction of extrinsic motivators can reduce the intrinsic motivation to perform a task. In the video, it is mentioned in the context of military cadets who were driven by both intrinsic and extrinsic motivators, which led to decreased overall motivation and performance.

💡Persistence

Persistence is the continued pursuit of a goal despite obstacles or challenges. The video emphasizes that persistence is more likely when individuals enjoy the process of pursuing their goals, which is indicative of high intrinsic motivation. For instance, people are more likely to maintain an exercise routine if they enjoy the classes they take.

💡New Year's Resolutions

New Year's resolutions are personal goals or promises that individuals make at the start of a new year. The script cites a 2017 study that found individuals focused on the outcomes of their resolutions, driven by extrinsic motivation, were less likely to stick to them. This highlights the importance of intrinsic motivation in sustaining commitment to long-term goals.

💡Engagement

Engagement refers to the level of interest and involvement in an activity. In the video, it is suggested that high levels of intrinsic motivation are more likely to keep individuals engaged over time, which is crucial for maintaining motivation and achieving long-term objectives.

💡Rewards

Rewards are tangible or intangible benefits given for the achievement of a goal. The video discusses how extrinsic rewards, such as money or praise, can be motivating but may have a short-lived effect on motivation. It also explores the idea that rewards tied to the completion of a task can sometimes overshadow the intrinsic enjoyment of the task itself.

💡Hobby

A hobby is an activity done regularly in one's leisure time for pleasure. In the context of the video, hobbies like playing video games are used to illustrate intrinsic motivation, where the activity itself is the source of enjoyment and fulfillment, not any external reward or recognition.

💡

💡Meaningful

Meaningful refers to something that has significance or importance to an individual. In the video, performing tasks that are felt to be meaningful, interesting, or satisfying is an example of how intrinsic motivation can drive behavior, as opposed to doing something solely for an external reward.

💡Daily Actions

Daily actions are the routine tasks or activities that individuals engage in each day. The video mentions that day-to-day actions are rarely purely intrinsically or extrinsically motivated, suggesting that most behaviors are influenced by a mix of motivations. For example, studying for an exam might be driven by intrinsic curiosity about a subject as well as extrinsic pressure to achieve good grades.

💡Drive

Drive, in the context of the video, refers to the force or will that compels someone to take action. It is a key component of motivation, and the video discusses how understanding and nurturing one's drive is essential for maintaining motivation and achieving goals. The drive can be influenced by both intrinsic and extrinsic factors.

Highlights

Motivation is defined as the desire or impetus to initiate and maintain a particular behavior.

Intrinsic motivation is when you experience an activity as an end in itself, such as playing video games.

Extrinsic motivation refers to pursuing a task as a means to an end, often driven by rewards like praise, power, or money.

Extrinsic rewards, like getting paid, may seem appealing but can be surprisingly short-lived.

High levels of intrinsic motivation predict persistence and long-term engagement in activities.

Day-to-day actions are rarely exclusively intrinsically or extrinsically motivated.

The overjustification effect suggests that additional extrinsic motivators can undermine intrinsic motivation.

Extrinsic motivators can be beneficial when you find a task tedious or uninteresting.

Focus on building intrinsic motivation by making the task more fun in the moment to increase drive.

Motivation is complex and can be difficult to find, even when passionate about a goal or hobby.

Intrinsic motivation comes from the enjoyment of the activity itself, such as finding it meaningful, interesting, or satisfying.

Extrinsic motivation is often driven by outcomes that come later, like receiving a bonus or winning a competition.

The study of military cadets found that having multiple motivators can lead to less motivation and worse performance.

To increase motivation, consider making the task enjoyable by involving a friend or listening to your favorite music.

Transcripts

You've always aspired to be a professional artist.

At last, this dream may become a reality,

and you're creating a portfolio to submit to art programs.

But as the application deadline looms,

you suddenly find yourself unmotivated, and avoiding the canvas altogether.

Why does motivation seem so fickle?

And what even is it in the first place?

Psychologists define motivation as the desire or impetus

to initiate and maintain a particular behavior.

In other words, it's the energy that drives you to do something.

And knowing the source of that drive is particularly important

when it comes to understanding how to maintain it.

These motivational forces generally fall into two broad categories:

intrinsic and extrinsic.

Intrinsic motivation is involved when you experience an activity

as an end in itself.

Take a hobby, like playing video games.

The experience largely explains the desire to do it.

Performing tasks that feel right in the moment—

or that you find a meaningful, interesting, or satisfying—

are driven by intrinsic motivation.

Extrinsic motivation, on the other hand,

refers to pursuing a task as a means to an end.

While few would consider going to the dentist as an enjoyable activity,

you're often motivated by the outcome of having clean, healthy teeth.

Other examples of extrinsic motivation include completing a task

to receive some sort of reward, whether it's praise, power, or money.

Notably, these rewards tend to come later,

like receiving a bonus at the end of a quarter,

or winning a competition after months of training.

While extrinsic rewards, like getting paid,

may seem appealing,

their effectiveness can be surprisingly short-lived.

For example, a 2017 study found that those who were highly focused

on the outcomes of their New Year's resolutions—

or driven by extrinsic motivation—

weren't the most likely to stick to them.

What did predict persistence, however,

was how much a person enjoyed pursuing their goals.

In other words, you're more likely to maintain an exercise routine

if you take classes you enjoy,

rather than just those that build your biceps.

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 you engaged in the long run.

Day-to-day actions, though, are rarely either exclusively

intrinsically or extrinsically motivated.

Studying for a history exam, for example, can be intrinsically motivated

If you're curious about the culture of ancient Egypt.

But extrinsic motivators may also be at play,

as you aim to get a good grade

or feel pressure from family members to do well in school.

But having multiple motivators isn't always better.

One study of military cadets found that those 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 cadets driven by just one of these factors.

As a result, these cadets performed worse and were less likely to graduate.

Psychologists call this phenomenon the overjustification effect—

the idea that additional extrinsic motivators can actually muddy the waters

when you already have the intrinsic drive to do something.

But this is only a problem if you already find a task motivating.

When you're faced with an activity you find tedious or uninteresting,

adding extrinsic rewards can be beneficial.

In this way, extrinsic motivators can provide sufficient justification.

While you may never enjoy doing the laundry,

it may feel less daunting if you get praise from a loved one,

or even promise yourself that you'll watch your favorite TV show

when you're done folding.

Motivation is complicated.

And sometimes, no matter how passionate you are about a goal or hobby,

finding the motivation to actually do it can be difficult.

But there are things you can do to increase your drive,

even when it feels impossible.

Focus on building intrinsic motivation by making the task more fun in the moment.

Asking a friend to join you

or simply putting on your favorite playlist

can give you the boost to get started—

and stick with your goals for the long haul.