Motivation is the energy for action. It's what gets you up in the morning and moves you through the day. So says Edward Deci, eminent researcher and theorist on the science of human motivation. On this page, you'll find my most popular articles, various other content, and internal and external resources on the science of motivation. The material is developed from established theory and practice in the field of human behaviour, the application of which will surely afford you the information you need to make positive changes in your life and work. Motivation is that component of being that helps us achieve aims and goals in life. Without it, we are prone to anxiety and depression. Learn to understand yourself and others and begin to point your life and work in the right direction.
“Underlying a strong emphasis on extrinsic strivings is a tenuous hold on one’s self. Those extrinsic goals bring attention to what one has rather than who one is.”
– Edward Deci, Psychologist
What Is Motivation?
Motivation is the driving force behind human actions and behaviours. It is a complex psychological phenomenon that influences our desires, goals, and aspirations, and it serves as the impetus propelling us towards achieving personal, professional, and societal aims and objectives. Whether rooted in internal factors such as passion, curiosity, or a sense of purpose or influenced by external factors such as rewards, recognition, or pressure, motivation plays a pivotal role in shaping our daily decisions and determination to overcome obstacles. Understanding the intricacies of motivation can be the key to unlocking our full potential and fostering a relentless pursuit of excellence in all aspects of work and life.
Motivational Theories
Over the past 150 years, our understanding of human behaviour has undergone significant development, driven by advances in psychology, neuroscience, and various fields of social sciences. This evolution has been shaped by changing perspectives, theories, and research, leading to a deeper comprehension of the intricate factors that drive human behaviour. It could be argued that all of the below theories of motivation have their place in understanding behaviour.
Instinct Theory
The instinct theory, proposed by the father of psychology in the US, William James, posited that human behaviour is primarily driven by innate instincts that exist outside our awareness. While this theory provided an early framework, it failed to explain the complexity of human motivation.
Drive Reduction Theory
Clark Hull and others introduced the drive reduction theory, suggesting that physiological needs create internal states of tension that push individuals to act in ways that reduce these drives. While influential, this theory focused mainly on biological aspects of motivation and ignored other psychological factors.
Maslow's Hierarchy of Needs
Abraham Maslow presented the hierarchy of needs, suggesting that humans are motivated by a hierarchical arrangement of needs, ranging from physiological to self-actualisation. Maslow's theory highlighted the significance of individual growth and self-fulfilment.
Expectancy Theory
Victor Vroom's expectancy theory emphasised the role of anticipated outcomes in motivating behaviour. According to this theory, individuals are driven by the belief that their efforts will lead to desired results and the value they place on these outcomes.
Cognitive Evaluation Theory
Deci and Ryan's cognitive evaluation theory suggested that external rewards could undermine intrinsic motivation, a phenomenon known as the overjustification effect. This theory highlighted the importance of internal psychological needs in motivation.
Achievement Theory
Atkinson and McClelland's achievement theory explored the basis of achievement-oriented behaviour, emphasising the need for success and fear of failure as driving factors.
Goal-Setting Theory
Edwin Locke and Gary Latham proposed the goal-setting theory, which states that setting specific and challenging goals can enhance motivation and performance.
Cognitive Dissonance Theory
Leon Festinger's cognitive dissonance theory suggested that individuals are motivated to reduce the discomfort arising from conflicting beliefs or attitudes, driving them towards consistency.
Equity Theory
J. Stacy Adams' equity theory posited that individuals are motivated when they perceive fairness and equity in their relationships and treatment compared to others.
Herzberg's Two-Factor Theory
Frederick Herzberg's two-factor theory categorised workplace factors into motivators and hygiene factors, suggesting that intrinsic factors drive us while extrinsic factors can only prevent dissatisfaction.
Intrinsic & Extrinsic Motivation
Motivation is considered to have two primary forms; intrinsic and extrinsic. They are two fundamental psychological concepts that serve to illustrate the source of motivation in human behaviour and the factors that drive it.
Intrinsic:
An Intrinsic motivation to work refers to engaging in an activity or behaviour because it is inherently rewarding and enjoyable. People driven intrinsically find satisfaction, pleasure, or a sense of accomplishment from the activity itself. They are motivated by internal factors such as personal interest, curiosity, a sense of competence, and the desire for self-expression. Examples include pursuing hobbies, engaging in creative activities, and solving challenging problems purely for the sake of enjoyment.
Extrinsic:
Extrinsic motivation involves engaging in an activity or behaviour to attain external rewards or avoid punishments. This is where external factors like tangible rewards (e.g., money, prizes) or social pressures (e.g., approval, recognition) dictate our behaviour. We can further divide extrinsic motivation into different levels, such as:
- External Regulation: Driven by external rewards or punishments.
- Introjected Regulation: Driven by internal pressures, such as guilt or ego enhancement.
- Identified Regulation: Stems from personal values and goals, even if the activity itself isn't inherently enjoyable.
- Integrated Regulation: Characterised by the alignment of the behaviour with one's core values and sense of self.
- Amotivation: Feelings of helplessness where the individual perceives no connection between their actions and outcomes.
Self-Determination Theory (SDT):
Self-Determination Theory, developed by Deci and Ryan, is a psychological framework that focuses on the nature of human motivation and how it drives behaviour. SDT emphasises the role of intrinsic and extrinsic motivation in influencing the quality of motivation and subsequent outcomes. According to SDT, there are three basic psychological needs that are essential for fostering intrinsic motivation and well-being:
- Autonomy: The need to feel in control of one's actions and choices, allowing individuals to pursue activities aligned with their interests and values.
- Competence: The need to experience a sense of effectiveness and mastery in one's endeavours, contributing to a feeling of accomplishment and personal growth.
- Relatedness: The need to connect with and feel supported by others, fostering a sense of belonging and social connection.
SDT proposes that when these psychological needs are met, individuals are more likely to engage in activities with intrinsic motivation. In contrast, excessive control, pressure, or external rewards can undermine intrinsic motivation and lead to poorer outcomes. While extrinsic motivation can still be valuable, SDT emphasises the importance of aligning extrinsic rewards with an individual's intrinsic values and needs to promote more autonomous and sustainable motivation.
In summary, intrinsic motivation means we're doing things for their inherent enjoyment. Extrinsic motivation, on the other hand, is where we pursue external rewards or pressures. Self-Determination Theory highlights the significance of autonomy, competence, and relatedness in fostering intrinsic motivation and overall well-being, and it provides insights into how to create environments that support more autonomous and fulfilling forms of motivation.
What Is Self Determination Theory?
Self Determination Theory & Work
How To Motivate Yourself
The most powerful form of motivation is intrinsically based. It is that which drives us from the inside to take action. In its absence, we may become lethargic, demotivated and even depressed. Too long in this state can lead to chronic psychological and physiological illness. But there are things you can do about it, such as;
1. Set Clear and Specific Goals
Establish specific, measurable, achievable, relevant, and time-bound (SMART) goals. Clear goals can provide direction and purpose, enhancing motivation. (Locke & Latham, 1990)
2. Be Intrinsically Guided
Engage in activities aligning with your interests and values, promoting intrinsic motivation and a sense of autonomy. (Ryan & Deci, 2000)
3. Break Large Tasks Down Into Smaller Ones
Divide larger tasks into smaller, manageable steps. Achieving these mini-goals boosts a sense of accomplishment and maintains motivation. (Gollwitzer, 1999)
4. Provide Positive Reinforcement
Reward yourself for progress and achievements. Positive reinforcement enhances motivation and reinforces desired behaviours. (Skinner, 1953)
5. Practice Self-Compassion
Treat yourself with kindness and understanding, especially in the face of setbacks. Self-compassion fosters resilience and maintains motivation. (Neff, 2003)
6. Visualise Your Success
Use mental imagery to vividly picture achieving your goals. Visualisation can enhance motivation and performance. (Hale, 2001)
7. Access Social Support
Share your goals with supportive friends or family members. External encouragement and accountability can boost motivation. (Bandura, 1986)
8. Use Implementation Intentions
Formulate “if-then” plans to link specific situations with goal-directed actions. Implementation intentions enhance goal pursuit and motivation. (Gollwitzer & Sheeran, 2006)
9. Cultivate a Growth Mindset
Embrace the challenges of life as opportunities for growth. A growth mindset fosters resilience and motivation in the face of setbacks. (Dweck, 2006)
10. Prioritise Self-Care
Ensure adequate sleep, nutrition, and physical activity. Taking care of your well-being supports sustained motivation and cognitive functioning. (Hillman et al., 2008)
The above suggestions help cultivate the psychological skills that elite performers use in the execution of their work. However, you may need assistance implementing them. Join the Peak Performer learning platform to find out how.
Motivation Articles
- More Than Just A Number
- The Psychopaths Are Running The Asylum
- Fixed And Growth Mindset: Why Carol Dweck's Mindset Theory Matters In The Workplace
- EP008 Self Determination Theory: How Motivates Really Works
- On Becoming The Performatist
- The Lifelong Struggle To Be Yourself