The self-determination theory

While motivation is a huge topic, and the science on it is not in agreement, there are many takeaways we can use to understand how motivation operates and use it to improve our lives.

• Rewards and punishments are at the centre of motivation. For example, we may not b...

• A-motivation. An utter lack of motivation to act.
• External regulation. When you're motivated to act based on external rewards and punishments.
• Introjection. Your motives to ...

Thorndike’s Law of Effect led B.F. Skinner to the study of instrumental conditioning, where behaviour could be manipulated by applying rewards and punishments.

To describe this paradigm, some terminology is useful since they are often confused in popular discussions:

• ...

• Goals direct your attention to relevant information and tasks.
• Goals give you the energy to act on various physical and cognitive tasks.
• Goals increase your persistence. It enables you to endure for longer before giving up...

Neuroscience offers clues on how motivation works within the brain.

• Taking action. The motor loop in the brain enables one-action-at-a-time control. (We can't sit down and stand up at the same time.)
• The dopamine network explains whi...

• Rational choice theory suggests that human behaviour is underpinned by the motivations of each individual. More specifically, this theory models human beings as utility-maximizers, according to a set of preferences. If you give people a set of actions to choose from, th...

• Self-efficacy. When we feel we can do something. The social-cognitive theory is the idea that we learn by witnessing others, not only by trying things ourselves. Yet, sometimes we don't (or choose not to) learn from the example of others. If you believe you cannot perform w...

Donald Hebb realised that existing theories were too focused on reacting to the immediate environment. Thoughts, ideas and goals could be just as strong for triggering action as sights and sounds.

Together with John Atkinson, they noted that the study of motivation had und...

• Information-gap theory of curiosity. This theory argues that the intensity of curiosity is controlled by the gap between what you know and what you want to know.
• Friston and free energy of human neuroscience places the search for information as the...

People have three basic psychological needs: autonomy, competence, and relatedness. Our internal motivations often depend on how these needs are met.

Goals that satisfy these needs tend to be more motivating, while goals that don't may cause harm. The underlying reasons fo...

Procrastination is delaying an intended course of action despite expecting negative consequences for the delay.

Possible causes for procrastination:

• Task unpleasantness. Boring, frustrating and aversive tasks.
• Se...

• At first, psychologist William James thought that only the initial act was conscious, thereafter behaviour was a spontaneous cascade of habits. He suggested we struggle with motivation when there are competing ideas.
• Sigmund Freud theorised that we are largely unconscious of what d...