No matter how well things started out, there’ll be days when we just can’t summon any enthusiasm for tackling our goals. This may be at the start or somewhere along the way, but lack of motivation digs in its heels, and we feel stuck. According to Oliver Burkeman, author of The Antidote: Happiness for People Who Can't Stand Positive Thinking, "The real problem isn’t that we don’t feel like taking action. Rather, it’s the underlying assumption that we need to feel like taking action before we can act." In fact, he would argue, trying to get motivated can often make matters worse by refocusing us from not merely having to accomplish certain tasks, but now needing to like the task!
Photo by Danielle MacInnes on Unsplash
Psychology writer, Julie Fast, in Get It Done When You're Depressed, encourages us to instead stop waiting to feel a certain way, and instead just get STARTED. Focus on the outcome instead of how we feel. What mattered is action. Don’t worry about getting motivated, just get going, and interestingly, as we make progress we might discover the feelings show up.
An added bonus to just getting started is that it is the only way to make progress, and according to one study, the number one motivator is PROGRESS. As a result, this key to motivation turns out to be largely within our control (start. start. start.). With the foundation of meaningful goals, resources, and a support system, we are set to make progress. (More on goals here).
This study found that CELEBRATING PROGRESS positively impacts motivation too. There are two different kinds of motivation: extrinsic and intrinsic. According to research, we are often better off relying on intrinsic motivation, which comes from self-directed work that enjoys the progress and mastery of attaining a goal. In contrast, extrinsic motivation occurs when we’re doing something for an external reward. (More on mastery here.)
Photo by Zachary Nelson on Unsplash
According to author Daniel Pink, in his book called Drive, external motivators elicit better performance from people doing simple, straight forward tasks (If...Then). For anything that is conceptual or requires creative thinking (i.e. Marshmallow Challenge), external rewards will result in worse performance. As a result, we need to identify whether we are dealing with a rote task (go for a walk) or problem-solving task (make a healthy meal) in order to DETERMINE WHAT WILL BEST MOTIVATE. For the times we need intrinsic motivation, Pink recommends three key motivators: autonomy (self-directed work), mastery (getting better at stuff), and purpose (serving a greater vision). While, Change Anything authors, describe extrinsic motivation as structural motivation, and point out that people who connect short-term rewards or punishments to new habits (when they are simple and straight forward) are usually more likely to adopt those new habits. (More on creating a meaningful vision here.)
Science writer Jonah Lehrer cites an interesting study that looked at how we talk to ourselves and its impact. Prior to a problem-solving test, two groups were instructed to either spend time asking "Will I?" or declaring "I will!" (work on the task). Surprisingly, the “Will I?” group solved significantly more puzzles. The power of the "Will I?" condition resides in its ability to elicit intrinsic motivation, through the uncertainty created by the question. This uncertainty allowed the students to decide to challenge themselves, and therefore excel. According to Lehrer, "By INTERROGATING OURSELVES, we set up a well-defined challenge that we can master. And it is this desire for personal fulfillment...that actually motivates us to keep on trying.”
In summary, we do ourselves a disservice if we believe we need to feel a certain way in order to get things done. The simple act of starting will lead to progress, which is a key motivator. As we analyze the type of task, we can determine how to best encourage the desired behavior. Is it a simple "If...Then" situation; then create a carrot. For behaviors that involve even just a little bit of brain power, focus on clarifying your purpose and working toward mastery. Either way, celebrate progress along the way, while knowing there will be setbacks! (More on setbacks here.)
Want to dig deeper? Click on the blue links for more information!
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.