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

Summary

動画スクリプトを要約し、モチベーションの概念と内的なと外的な二つの主なカテゴリーに分け、それぞれの役割と影響を説明します。内的なモチベーションは、活動そのものが目的であり、楽しさや興味、意味、または満足感から生じるものです。一方、外的なモチベーションは、活動を手段として果たすことを目的とします。研究に基づく、モチベーションを長期間維持する方法や、内的なモチベーションを高める戦略を提案します。

Takeaways

• 🎨 モチベーションとは、特定の行動を開始し維持する欲求や推進力のことです。
• 🌟 モチベーションには、イントリンシック（内発的）とエクストリンシック（外発的）の2つの大きなカテゴリーがあります。
• 🕹️ イントリンシックモチベーションは、活動そのものが目的であり、例えばビデオゲームをプレイする楽しさがあります。
• 💰 エクストリンシックモチベーションは、結果を達成するための手段としてタスクを追求します。例えば、歯医者に行くのは楽しくないですが、健康的な歯を得るためのモチベーションです。
• 🏆 外発的な報酬は、例えば賞金や勝利の後で与えられることが一般的ですが、その効果は意外と短期間であきることがあります。
• 🏃 持久性には、目標を追求する楽しさや興味深さが重要な役割を果たすことが研究からわかっています。
• 📚 毎日の行動は、イントリンシックもエクストリンシックも両方のモチベーションが絡み合っていることが一般的です。
• 🤼 複数のモチベーターを持つことは、常に最適ではありません。混合モチベーションが原因で、期待されるパフォーマンスに影響を与えることがあります。
• 🚫 過剰な外発的な報酬は、イントリンシックにタスクに興味を持っている場合、逆効果になることがあります。
• 🧩 モチベーションは複雑であり、熱意を持っているとしても、それを実行する動機を見つけることは難しいことがあります。
• 🎉 モチベーションを高める方法はいくつかあります。タスクを今すぐ楽しむ方法で、イントリンシックモチベーションを築くことを試してみてください。

Outlines

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🎨 モチベーションの理解とカテゴリー

この段落では、モチベーションが何であるか、そしてどのように行動を開始し維持するかについて説明されています。心理学者によって定義されたモチベーションは、特定の行動を開始し維持する欲求または動機力を指しています。モチベーションの源を理解することは、その維持方法を理解する上で非常に重要です。モチベーションは主に内的と外在の2つのカテゴリーに分類されます。内的なモチベーションは、活動自体作为一种目的を経験する際に関与し、例えばビデオゲームをプレイする趣味のような体験が挙げられます。一方、外在的なモチベーションは、活動を手段として追求するもので、例えば歯医者に行くのは楽しむ活動ではないものの、きれいで健康的な歯を得るという結果のモチベーションです。

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.