What Is Motivation Psychology, And How Does It Help You?

Our common understanding of motivation is that it’s the drive that helps us achieve. There are many theories that attempt to explain human motivation and motivational processes, such as Instinctual Theory, Drive Theory, and Arousal Theory. Instinctual Theory argues that motivation can be an instinct, while Drive Theory suggests that it may be a way for us to meet our needs, and Arousal Theory says that motivation can be related to the desire for pleasure. In general, there are two types of motivation: extrinsic motivation, which refers to motivation from external sources, and intrinsic motivation, which involves motivation that has an internal source. If you’ve been having trouble with motivation, online therapy can be one way to address it and begin to see improvement.

How the fear of failure and rejection can impact motivation

To ultimately succeed, everyone will likely need to manage the sting of failure and rejection at some point. 

For those who are often viewed as “high achievers,” the motivation to continue performing at a high level may be fear-based. Sometimes, the fear of failure can be legitimate. For example, a person who wants to start a business may become fearful of the business failing because it may cause them to fall into debt. 

The psychology of fear states that people may also feel fear when they face something they can't control or understand. While running a business may have its ups and downs, the fear of total failure may make some decide not to start at all.

Even if the worst-case scenario is something that could be considered “minor,” like a person saying no or ignoring us, we may still feel too fearful to take chances. 

When you experience rejection, the parts of your brain that are associated with physical pain are often activated. Some people may have a high pain tolerance, while others may not. The pain associated with rejection often impacts human behavior.

Moving past fear may look different for everyone. Sometimes, you may have to continue experiencing rejection until you become desensitized to the pain. Other times, you may need to look into other methods, such as attending therapy sessions.

The science behind procrastination

Procrastination can be another frustrating obstacle when it comes to goal setting and goal accomplishment. We may look at our goal, feel intimidated, and decide to put it off for another day. When that day comes, we might push it back again.

Why do we do this? The most obvious reason may be that the activity we want to do is too unpleasant or intimidating. Would you rather spend a weekend with friends or a weekend working on that essay? You might think to yourself, "I still have a few weeks," and then might put off the task to have fun in the short term. This can become a habit, and soon, it may be tough to break out of the cycle.

Other times, procrastination may have been learned from your upbringing. Your family may have a habit of procrastinating, for example, or at some point, you may have learned that you can “get away with” procrastinating and still complete tasks successfully when feelings of anxiety kick in as your deadline grows closer.

Finally, you may not feel confident enough to do something, whether it’s consciously or subconsciously, and you may feel like another day, you may have more confidence. This can be a type of all-or-nothing thinking that may lead to pushing tasks back until you feel like you can accomplish the entire project at once. 

Psychological theories of motivation

The neuroscience of motivation is complex, and those who want to be more motivated or who want to motivate others may wonder what it is that makes us motivated. Optimal motivation may rely on self-determination, and this type of motivation can impact overall task performance. The following theories attempt to explain the process of motivation and how it may be cultivated.

Instinctual theory

This theory says that motivations may consist of instincts or automatic behaviors that we’re often born with. Although we can be self-aware and try to fight our instincts, this is often more difficult than changing a learned behavior.

The instincts that make up motivation may include:

• Survival - You may feel motivated to get a great job so you can feel comfortable financially and have the means to take care of your physical and emotional health.
• Fear - You may fear not being successful, which may give you motivation.
• Love - You may want to be successful so that you can find or keep love.

Drive theory

This is generally similar to instinctual theory, but instead, it can involve you trying to meet your needs. Some people may have more needs and desires than others, and that drive to meet those needs can be seen as motivation.

Maslow’s hierarchy of needs addresses the idea that motivation may be based on instincts and meeting personal needs. Maslow’s theory of motivation presents the argument that humans may simply be trying to fulfill their basic psychological needs, including physiological needs, safety, love, esteem, and self-actualization. In order for a person to have the motivation to move up in the hierarchy, lower-level needs must generally be met.

Arousal theory

This theory says that people may be motivated because we tend to seek pleasure. When it comes to pleasure, people may experience it in various ways. Some people may feel pleasure living a simple life and watching TV every night. Other people may find pleasure in taking high risks and reaping the rewards. According to this theory, those who have a lot of motivation typically desire high levels of pleasure.

So, which theory is correct? There may be truth in all three. Motivation’s origins may vary depending on the person. Some people may be instinctually driven to be motivated, while others may not have the same instincts, but may be motivated because they seek pleasure.

Extrinsic vs. intrinsic motivation

Extrinsic motivation can also come in the form of punishment from an outside party. Maybe someone wants to keep their grades up in school so they don't have to repeat a class and waste time or tuition. A child may want to please their parents so that they don't get grounded. Motivation based on extrinsic factors may only be effective when the factor is present.

Conversely, intrinsic motivation tends to come from within. It may be heavily based on Self-Determination Theory, and it can encourage you to engage in activities you personally enjoy. For example, you may want to beat a video game on the hardest level of difficulty because you want the satisfaction that can come from accomplishing something challenging. Intrinsically motivated people usually do not rely on extrinsic rewards, which can make it a more powerful form of motivation.

The three steps of motivation

1. Activation - This is generally the step in which you decide to start working toward your goal. If the goal is to find a new job, the activation could be to start filling out applications. If the goal is to find love, you might create a dating profile or attend a singles' meetup.
2. Persistence - There may be activation, but if you give up when challenges arise, then the task likely won’t reach completion. Persistence in finding a job could be to continue sending out applications despite rejection. For dating, this might mean trying to meet someone new if your previous date did not go well.
3. Intensity - This can involve the level of effort you put in. A job seeker may fill out applications occasionally, or at every chance they get. A high-intensity dater might bounce back from a bad date and find another one quickly, while a low-intensity dater might lie low for a bit after rejection. The higher-intensity person can be more goal-directed and likely to meet their goal sooner.

How therapy can help you

If you can't find the motivation to accomplish your goals, an online therapist may be able to help. A licensed professional can teach you ways to keep yourself motivated and improve your well-being. If there is a reason why you're not motivated, such as an event in the past, a habit, or a mindset, they can help you cope and teach you how to live in the present to achieve positive outcomes. Cognitive-behavioral therapy is often incredibly effective for breaking old habits like procrastination and fostering healthier practices.

Online cognitive behavioral therapy can be as effective as in-person therapy in treating a wide array of mental health concerns, according to long-term studies. In addition, for those struggling with motivation, it’s often easier to attend online therapy sessions from the comfort of home than to go to physical appointments at a therapist’s office. The flexibility and accessibility of online therapy can make it an excellent choice for anyone seeking professional help with motivation and other mental health challenges.