Unlocking Your Drive: A Guide to Cultivating Motivation

In the fast-paced digital world in Switzerland, it can often feel like we're in a constant race. The demands on our time and energy seem to grow daily, making the pursuit of success a challenge. But there's one thing that's key to navigating this journey: motivation. It's the inner fire that pushes us toward our goals, helps us overcome obstacles, and turns our dreams into reality.

But what exactly is motivation, and how can we unlock it?

For many of us, motivation is tied to efficiency and getting things done. We're driven by the desire to avoid procrastination, which is often a result of our mind's tendency to shy away from difficult tasks. The good news is that we don't have to fight against this tendency; instead, we can learn to manage it effectively.

The Science Behind Our Drive

While there are many productivity tricks out there, the real challenge lies in getting your mind to embrace and stick with them. This is where the science of motivation comes in.

Initial research on motivation yielded some surprising results. One study found that when people were paid to do an activity they already found enjoyable, their internal motivation to do it actually decreased. This was a controversial finding because incentives are often seen as the primary driver of motivation.

However, subsequent research and a comprehensive analysis of over 100 studies confirmed the idea that tangible rewards can undermine intrinsic motivation, especially if they're expected and tied directly to a specific behavior.

On the other hand, the research showed that positive feedback actually boosts intrinsic motivation. Additionally, factors like threats of punishment, deadlines, and being watched can hurt your internal drive. The most effective way to foster motivation is to give yourself a sense of autonomy and acknowledge your feelings and perspectives.

Two Ways to Cultivate "Want-To" Motivation

Psychologist Marina Milyavskaya of Carleton University explains that we often have great intentions, but they don't always translate into action. She points out that any temptation that stands between you and your goal is an obstacle. If you want to eat healthily, junk food is an obstacle. If you need to focus on work, your phone is a major distraction.

Milyavskaya offers two practical suggestions for cultivating a "want-to" motivation, helping you tackle those tasks you'd rather avoid:

• Connect with your values. Think about how a task aligns with who you are and what you care about. If you value being a meticulous worker, completing a challenging report becomes an opportunity to live out that value. If your dream is to become a veterinarian, powering through that difficult math homework is a necessary step toward your goal.

• Make it more enjoyable. Find ways to make the task itself more pleasant. Can you listen to your favorite music while you work? Or maybe you can reward yourself with a delicious treat once you're done? These small actions can make a big difference in how you approach the task.

Motivation isn't just about being productive; it's the foundation of a purposeful and fulfilling life. By understanding the science behind what truly drives us and learning to manage our minds, we can overcome obstacles and achieve our highest aspirations.

What are some of your biggest motivation challenges, and what methods have you found most effective in overcoming them?

Ideas to explore:

• Self-Determination Theory (SDT):  This is a theory of motivation developed by psychologists Edward L. Deci and Richard M. Ryan. Much of the research on how external rewards can undermine intrinsic motivation, and how autonomy and positive feedback can enhance it, comes from their work. Their 1999 meta-analysis, "A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation," is a landmark paper in this field.

• Marina Milyavskaya's Research:  Dr. Marina Milyavskaya from Carleton University's work focuses on goal pursuit and self-regulation. Her research, often in collaboration with colleagues like Michael Inzlicht, has explored the "want-to" motivation concept, the role of obstacles in goal attainment, and why good intentions don't always translate into action. A key publication is the 2015 article "Saying 'no' to temptation: Want-to motivation improves self-regulation by reducing temptation rather than by increasing self-control," published in the Journal of Personality and Social Psychology.

  
  

• Early Research on Motivation:  The ideas around motivation also build on foundational work from psychologists like B.F. Skinner (operant conditioning) and Abraham Maslow (hierarchy of needs). The finding that extrinsic rewards can sometimes have a negative effect on intrinsic motivation, often called the "overjustification effect," was a significant challenge to the prevailing behaviorist view that all behavior is driven by rewards and punishments.