How to get motivated even when you don’t feel like it

Motivation typically falls into two main types:

• intrinsic

• extrinsic.

Intrinsic motivation is doing something because it's enjoyable or satisfying, not because we're told to.

This kind of motivation leads to increased happiness, learning, and creativity. It also helps us develop our interests and skills.

Embrace intrinsic motivation to find joy and purpose in your daily activities! 😊

Extrinsic motivation is doing something to reach a specific goal. For instance, you may go to the dentist to have healthy teeth. Rewards such as praise, power, or money are external motivators that may come later on.

• Doing tasks for rewards
• Examples: receiving a bonus or winning a competition

Getting paid or other external rewards might seem nice, but they don't keep you motivated for long. A study found that enjoying your goals is key to sticking with them. So, pick exercise classes you like, not just ones that work your muscles, to stay committed.

Research in psychology highlights that having strong intrinsic motivation for school, work, or an exercise class helps maintain long-term engagement. Daily actions, however, are often a mix of both intrinsic and extrinsic motivation. For instance, studying for a history exam may be driven by curiosity (intrinsic) about ancient Egypt, but external factors like aiming for a good grade or family expectations (extrinsic) can also influence motivation.

Having multiple motivators isn't always better. One study of military cadets found that those who were driven both by intrinsic motivators like self-improvement and extrinsic motivators like the outcomes of getting good job were overall less motivated than cadets driven by just one of these factors. As a result, these cadets performed worse and were less likely to graduate.

Focus on building intrinsic motivation by making the task more fun in the moment.

Try these tips:

• Ask a friend to join you
• Put on your favorite playlist.

These small changes can give you the boost you need to reach your goals and stay motivated for the long haul! 🚀