Understanding How To Find Motivation

The American Psychological Association defines motivation as “the impetus that gives purpose or direction to behavior and operates in humans at a conscious or unconscious level”. Though the definition is simple, the mechanisms are often complex. Motivation can come from a variety of different sources, and motivating factors can vary widely from person to person. If you’re having trouble motivating yourself to do something that you want or need to do, understanding how motivation works for you personally can be helpful. Read on for possible sources of motivation along with tips for strengthening your sense of it.

Potential sources of motivation

Internal motivators

These are motivators that align with your passions, interests, or personal views and beliefs. Internal motivators usually come with personal rewards once the task has been completed, such as a feeling of satisfaction or higher self-esteem. These motivators typically tend to be longer lasting than other types because they don’t depend on outside sources. Examples of internal motivators include:

• Adhering to a personal code of ethics
• Establishing a unique sense of self
• Establishing social status
• Gaining knowledge, understanding, or experience
• The desire for power or influence
• The desire for relationships or connection with others

External motivators

External motivation is driven by the desire to gain a reward or avoid punishment. Because these motivators are tied to outside sources, they may be less reliable over the long term. An example of a common external motivator is working at a job in order to receive a paycheck. Other examples include:

• Receiving public awards or recognition
• Earning good grades
• Winning the approval of others
• Avoiding judgment from others
• Avoiding fines or other financial costs

Tips for cultivating a stronger sense of motivation

Developing a lasting sense of motivation typically begins with introspection and figuring out what motivates you personally. It usually also includes a clear sense of what you want or are hoping to achieve. The following are a few tips and strategies that may help you develop your personal sense of motivation, whether you want to apply it toward work, school, or creative endeavors.

• Set achievable goals. If your goals are unrealistic, your motivation to work toward achieving them may be low because they can seem overwhelming or out of reach. Using the SMART goals framework may help, as may breaking your goal down into smaller subtasks.
• Reward yourself for achieving. You may be able to motivate yourself to keep going if you build rewards into your process. For example, even checking items off a list can give you a sense of accomplishment and momentum, as can allowing yourself to pause and enjoy the fruits of your labor thus far as you go.
• Surround yourself with positive, motivated people. If others in your social circle are actively pursuing personal or professional goals right now, you may be more inspired or motivated to keep working toward your own. It can also be helpful to surround yourself with positive people who can help encourage you.
• Don’t let setbacks stop you. Experiencing setbacks is often a part of the journey toward reaching any goal. Viewing obstacles and challenges as learning experiences instead of roadblocks can help you keep going despite them.
• Use positive self-talk. Some studies suggest that positive self-talk—or speaking to oneself in an encouraging way rather than a critical way—can help improve performance. The better you’re able to perform, the closer you may get to reaching your goals, which can give you a boost of motivation to keep going.

How therapy can help

Another way to work on increasing your levels of motivation is to work with a therapist. They can help you unearth what motivates you personally and guide you in developing strategies for pursuing goals that work for you. If there’s a mental health condition at play that’s making it more difficult for you to gather motivation or focus, they can also help you address those symptoms. 

Research suggests that both online and in-person therapy can offer similar benefits in most cases. If you’re interested in seeking therapy to help with your motivation levels, you can generally choose whichever format works best for you. For those who would prefer the convenience of meeting with a provider from the comfort of home, virtual therapy may be worth considering. With a virtual therapy platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or online chat to address the challenges you may be facing.