Understanding The Psychology Behind Motivation
The term "motivation" is used in many fields but may have a different definition in psychology. Motivation is often defined as an internal voice or sensation that prompts action toward goals. Understanding motivation and its driving forces has long interested psychologists and businesspeople alike. Research suggests that human behavior and human motivation are influenced by both physiological and psychological needs.
To gain knowledge about motivation, consider how psychologists define the term and explore the different types of motivation that can be used.
A psychologist's definition of motivation
Psychologists define human motivation as "the impetus that gives purpose or direction to behavior and operates in humans at a conscious or unconscious level." Achievement motivation guides individuals to accomplish a goal through goal-directed behavior. This is often aligned with self determination theory, which explains how factors like external circumstances and basic biological drives influence motivation and overall well being.
Psychologists have several theories on what forces can cause an individual to act. Some theories are based on need, while others are based on instinct and arousal. Motivation is not often narrowed down to a single driving force and can be personal to each individual. For example, motivational systems may include both intrinsic and extrinsic motivators.
Types of motivational processes
There are two main types of motivation: intrinsic and extrinsic.
Intrinsic motivation
Intrinsic motivation comes from within. When you are intrinsically motivated, you are striving for personal gratification instead of being motivated by external incentives. Instead of expecting external rewards for your behavior, the behavior itself is the reward. Consequently, intrinsic motivation may not require as much effort because it arises within and does not require external motives. Self motivation plays a crucial role in maintaining emotional engagement in tasks, regardless of external circumstances.
Below are a few examples of intrinsic motivation in action:
You complete a puzzle because you enjoy mental challenges.
You help a person carry their groceries without expecting rewards or recognition.
You exercise because you enjoy it, not because you want to gain muscle.
You play a game because you find it enjoyable.
You spend time with someone because you like them and not because they offer you anything.
Extrinsic motivation
One behavior driver is extrinsic motivation. Extrinsic motivation is a drive to complete a task to get rewards or avoid punishment. In this case, motivation comes from stimuli outside of yourself, such as external awards or recognition. Though you can enjoy the process of achieving a goal, extrinsic motivation means that your motives are primarily external. External factors motivate you to act – or avoid action altogether. This type of motivation is often observed in scenarios like employee motivation or classroom discussions. A classic example of extrinsic motivation is the monetary reward that can motivate employees to work efficiently.
Further examples of extrinsic motivation include:
Pursuing a master's degree so that you can work in your dream field or industry.
Competing in sports to gain trophies and recognition.
Spending time with someone because they can improve your social status.
Spending more time with an intelligent student because they can help you with homework and improve your grades.
Theories of human motivation
Many factors influence motivation, and there are three main theories of motivation that seek to explain motivation and whether that motivation is biological, emotional, social, or cognitive. These theories include the instinct theory, the theory of drives and needs, and the arousal theory. Arising out of these models are numerous other theories and sub-theories that can help us better understand motivation. Other systems for analyzing individual differences in behavior through motivation include process theories (e.g., equity theory and reinforcement theory), organizational theories (e.g., Herzberg’s motivator/hygiene factors of job satisfaction), and broader frameworks (e.g., goal-setting theory).
Instinct theory
Instinct is a fixed, inborn behavior pattern acting as a drive. Instinct theory postulates that certain behaviors occur so humans can satisfy basic survival needs. Fear is an example of an instinctual drive, which allows people to avoid dangerous situations.
Theory of drives and needs
Humans have biological needs for food, water, and shelter. The theory of drives and needs states that human behaviors are motivated by the necessity to meet these needs. Therefore, individuals are motivated to find food, drink, and rest. Psychological needs, such as validation, can also motivate people. This aligns with Maslow’s hierarchy of needs, which categorizes basic needs as fundamental for goal attainment.
Arousal theory
The arousal theory suggests that people engage in certain behaviors to remain emotionally, intellectually, and physically stimulated. For example, a person with high arousal needs may engage in high-risk behaviors like skydiving or rock climbing. A person with low arousal needs may be content with reading a book. Arousal levels are key in understanding how much effort a person will put into difficult tasks.
Maslow's theory of self-actualization
Another theory about motivation developed by psychologist Abraham Maslow in the mid-twentieth century is the theory of self-actualization. Based on a hierarchy of basic psychological needs, this theory focuses on how a person must meet their needs before reaching the highest level of self-actualization. The levels of needs form a pyramid, with basic physiological needs forming the base. They include the following:
Physiological needs
Safety
Love and belonging
Self-esteem
Self-actualization
Self transcendence, a level beyond self-actualization, involves achieving a higher state of being and altruism.
According to Maslow's theory, every individual can move toward self-actualization if the motives are present. When at the top of the pyramid, the individual has reached the best version of themselves possible, often achieving goal striving and optimal level of personal development.
Self-determination theory
Our innate desires for self-efficacy, a sense of purpose, and social interaction are some of the psychological aspects at the core of self-determination theory. According to this theory, there are three components of motivation: autonomy, relatedness, and competence. Autonomy refers to one’s ability to direct the course of one’s own life. Relatedness describes the desire to connect with others and find a place within a social system. Competence grows out of an individual’s belief that they can effectuate desired outcomes. According to Richard Ryan and Edward Deci, who helped develop self-determination theory, this approach is now “one of the most widely researched and applied theories in the field of psychology” (Advances in Motivation Science, Volume 6, Elsevier Academic Press, 2019).
How to find your motivation
It might seem that some people are born with a ton of motivation and don't have to try to improve it. However, motivation can take effort for anyone. As outlined in Maslow's theory, people with significant intrinsic motivation often take care of themselves and have all their needs met. Whether your needs are met or not, however, there are ways to become more motivated, including the following:
Remind yourself of why you work hard.
Take care of your body.
Make sure all your physical needs are met.
Let go of all-or-nothing thinking.
Find additional external factors that can motivate you.
Find interest and joy in the present moment.
Utilize mindfulness and journaling to reflect upon what you want in life.
Stay motivated even when facing real life challenges or multiple motives.
Set realistic goals
Goals can be tricky. Some people may find that they are only motivated when their goals are meaningful enough to inspire them but realistic enough to accomplish. Goal setting is a fundamental part of achieving success in any area of life. Set attainable yet challenging goals, giving direction to your schedule.
Keep a journal
Writing in a journal helps you connect with the inner voice that lights the fire in your soul to work toward your goals. It can help you clear your head and remind you of everything you've already achieved, which can be motivation in and of itself!
Exercise
Exercise has been proven to reduce the risk of major depression, increase energy, improve sleep, relieve stress, and boost your mood, which can all affect your motivation.
Sleep well
Quality sleep can make a difference in your motivation, as sleep deprivation has been proven to alter the systems involved in motivational processes.
Connect with a therapist
Some people find that specific behaviors may dampen their motivation, and the continued effort toward achieving goals may seem exhaustive. If a particular behavior is getting in the way of your well-being, it may be valuable to turn to a professional for support.
Cognitive behavioral therapy (CBT) is based on humanistic theory, designed to challenge your existing thought patterns. CBT can help clients grow motivation by changing their beliefs and teaching healthy behavioral patterns. In cases involving human behavior, CBT can increase motivation and positive consequences in behavior change. If you are uncertain about attending counseling in person or if such resources are unavailable in your area, you can also connect with a provider through an online therapy platform like BetterHelp.
Online counselors are available via phone, video, or live chat sessions and messaging throughout the week. Additionally, many platforms offer the option to be matched with a therapist that meets your client profile. If you don't click with one provider, you can often switch providers quickly and easily.
A 2020 study evaluated the efficacy of online motivational interventions and online CBT. The authors found that internet-delivered CBT (ICBT) can be a practical approach to treating mental health conditions with results comparable to traditional therapy. Participants actively involved in the ICBT study with online motivational enhancement strategies had a 75% completion rate. More than half saw significant reductions in symptoms of depression, anxiety, and other mental health concerns.
Takeaway
Motivation helps individuals accomplish goals. However, building motivation can be difficult, especially if you're experiencing a mental health challenge. In these cases, working with a motivational therapist may be beneficial. Understanding human behavior and motivation psychology can help in achieving this. You’re not alone, and support is available.What is motivation in psychology example?
We can define motivation as the sense that drives us to take a certain action or engage in a certain behavior. In psychology, human motives are often discussed as stemming from the level of either unconscious or conscious awareness. These motivations may be extrinsic (stemming from the desire to get rewards or avoid punishment, such as going to work every day to avoid getting fired and to keep getting a paycheck) or intrinsic (stemming from one’s own inherent desire to achieve something, such as creating art for a person’s well-being emotionally or for their own enjoyment).
What are the 4 types of motivation in psychology?
According to motivational theory—particularly the general framework of this field of study, known as self-determination theory—there are many different types of achievement motivation, or reasons a person might take a certain action or engage in a certain activity. That said, most typically fall into any of a few categories.
First, there’s intrinsic (self-motivation) versus extrinsic motivation (motivation that stems from wanting to avoid a punishment or gain a reward and is based on external events). There’s also unconscious motivation (such as unconsciously sabotaging a relationship due to low self-esteem) and conscious motivation (such as making an informed and thoughtful choice to end a relationship because it’s no longer right for you).
What is motivation in simple terms?
Simply put, it’s generally explained that motivation is what drives us to do certain things. There are many different types and sources of human motivation. Some come from within ourselves, either consciously or unconsciously, while others are put on us by the culture or other people around us. Research suggests that there are many factors that can influence motivation, including physical and mental health. Finding ways to increase motivation is a common element of discussions on this topic.
What are simple examples of motivation?
Imagine you work as a doctor. One of your motivating factors to go to work in the morning is likely extrinsic: You have a level of employee motivation to arrive at your job when scheduled so that you don’t get fired and can continue getting a paycheck.
However, you may also have intrinsic motivation to go to work because you enjoy helping people—a feeling that may come from within rather than from an external source. This is a simple example of how a single action can have various sources of motivation. It also demonstrates one part of a key principle of motivation psychology as it relates to work, known as the two-factor theory.
What is a real-life example of motivation?
A real-life example of motivation is working on a project for school on the weekend. Before doing so, you might weigh your options: work on the project or spend time with friends. While you may feel intrinsically motivated to spend time with your friends because that brings you joy, you may also feel extrinsically motivated to finish your project so you can get a good grade, graduate, and find a successful career. In order to make a decision about how to spend your time, you’ll have to decide which of these motivations is more powerful for you personally in this particular time and context.
What is an example of motivation in human behavior?
A basic, common example of motivation in human behavior is seeking out companionship in the form of friends, neighbors, or partners. In many of us, there’s an intrinsic drive to connect with others in order to learn about ourselves and the world and to give and receive emotional support.
What are the three examples of motivation?
Three examples of motivation include going to work because you’re motivated to get a paycheck, cooking a nutritious meal because you’re motivated to promote your own physical health, and joining a volunteer group because you’re motivated to make a difference in your community.
What is the role of motivation in learning in psychology?
Motivation can play an important role in the learning process, according to modern motivation theories. If a student’s only motivation for learning is extrinsic—such as their parents telling them they have to go to school and get good grades, or their teacher telling them that a certain subject is important—they may be less likely to stick with their lessons. However, if the student also has some intrinsic motivation to learn—such as enjoying the process or finding practical applications of their knowledge—they may be more likely to enjoy the process as well as have better future outcomes.
What is motivation in psychology of learning?
One key motivation theory as it relates to learning is that the type and level of student motivation may help predict the quality of their learning outcomes. If students are excited about learning and feel some level of personal, intrinsic motivation to continue their studies, they may be more likely to do so. If their only motivation for learning is that they feel forced to by parents or teachers, they may be less likely to be engaged or feel committed to the process.
What are the elements of motivation in psychology?
Three elements of intrinsic and extrinsic motivation can include:
- Activation, when you decide to move forward with a particular action (such as carving out time in your schedule to study for an exam)
- Persistence, which is when you keep working toward your goal over time and despite obstacles (such as studying until you feel prepared for your exam, even if it means turning down an invitation to go to a party)
- Intensity, which can be described as how hard or how thoroughly you’re working toward your goal (like the difference between reviewing a few terms and calling it a day and studying all your materials until you feel confident)
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