Motivation is a complex process to explain or to realize fully.
Motives are internal experiences that can be categorized into needs, cognitions, and emotions that are influenced by environmental events and social contexts. These internal and external forces can be used to increase motivation by targeting either physiological or psychological needs.
Most successful interventions do not try to change another person's motivation. They focus on the environment.
There are 3 psychological needs to satisfy:
External rewards do not work because we don't do rule-based routine tasks. Instead, we need to create environments where intrinsic motivation thrives, where we can gain satisfaction from the activities themselves.
If you change the contents of your thinking, then you change your motivational state. The same applies to other cognitive aspects like goals, mindset, values, perceived control, identity, etc.
Self-concept is learned and comes from how we represent our characteristics. We are motivated to change our behaviour in ways that confirm our self-view and avoid those that contradict. We also observe the behaviour of others that we may want to become. These possible selves become long-term goals that generate and sustain the motivation to develop toward the hoped-for ideal.
Monitoring one's goal-setting progress increases our capacity to persevere with our long-term goals on our own. Self-control is the central part of the process of self-regulation and is essential for sustained motivation.
Our ability to suppress, restrain, and override a desire or temptation is quickly depleted when we pursue a long-term goal. We can increase our ability for self-control by good nutrition, training, experiencing a positive effect, and when our psychological needs are met.
Stress can impact our motivation. To cope with stressors involve planning, execution, and feedback.
Intrinsic motivation and self-initiative are created by activities that are challenging, require skill, and have clear and immediate feedback.
Feedback, if done well, can leave people feeling motivated and positive:
We are motivated when we use goals that spell out in advance when, where, and how we will achieve it.
We plan beforehand how we are going to overcome possible problems. For example, if your goal is to eat less sugar, your implementation could be "When the dessert menu arrives, I will order coffee."
Motivation is not enough. To encourage lasting change, we need reminders, repetition, and habits.
Some techniques to enhance motivation:
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