Imagine you’ve always dreamed of becoming a professional artist. Now, you’re on the verge of making this dream a reality by preparing a portfolio for art program applications. However, as the deadline approaches, you find yourself lacking motivation and avoiding your art supplies. Why does motivation seem so unpredictable, and what exactly is it?
Psychologists describe motivation as the desire or drive to start and continue a particular behavior. It’s the energy that propels you to take action. Recognizing the source of this drive is crucial for sustaining it. Motivation generally falls into two categories: intrinsic and extrinsic.
Intrinsic motivation occurs when you engage in an activity for its own sake. Consider a hobby like playing video games; the enjoyment you get from the activity itself fuels your desire to do it. Tasks that feel meaningful, interesting, or satisfying are typically driven by intrinsic motivation.
Extrinsic motivation, in contrast, involves doing something as a means to an end. For instance, while visiting the dentist might not be enjoyable, the motivation lies in achieving clean, healthy teeth. Other examples include completing tasks for rewards such as praise, recognition, or money. These rewards often come later, like receiving a bonus after a successful quarter or winning a competition after extensive training.
While extrinsic rewards can be enticing, their impact may not last long. Research indicates that individuals focused on the outcomes of their New Year’s resolutions—driven by extrinsic motivation—were less likely to stick to them. What truly predicted persistence was the enjoyment of pursuing their goals. For instance, you’re more likely to maintain an exercise routine if you choose classes you enjoy rather than those solely focused on building muscle.
Years of psychological research suggest that high levels of intrinsic motivation—whether for school, work, or exercise—are more likely to keep you engaged over time. However, daily actions are rarely motivated purely by intrinsic or extrinsic factors. Studying for a history exam, for example, might be intrinsically motivated by a curiosity about ancient Egypt, while also being extrinsically motivated by the desire for a good grade or family expectations.
Interestingly, having multiple motivators isn’t always beneficial. A study of military cadets found that those driven by both intrinsic motivators, like self-improvement, and extrinsic motivators, such as securing a good job, were less motivated overall than those driven by just one factor. This phenomenon, known as the overjustification effect, suggests that additional extrinsic motivators can complicate things when intrinsic motivation is already present.
However, this issue arises only if you already find a task motivating. When dealing with activities you find tedious or uninteresting, adding extrinsic rewards can be helpful. For example, while you might never enjoy doing laundry, it might feel less daunting if you receive praise from a loved one or promise yourself a favorite TV show after folding clothes.
Motivation can be complex. Sometimes, even if you’re passionate about a goal or hobby, finding the drive to pursue it can be challenging. However, there are strategies to enhance your motivation, even when it seems impossible. Focus on building intrinsic motivation by making tasks more enjoyable. Inviting a friend to join you or playing your favorite music can provide the boost you need to get started and help you stay committed to your goals over the long term.
Take some time to write a reflective journal entry about a personal goal or task you find challenging. Identify whether your motivation is primarily intrinsic or extrinsic. Consider how you might shift your focus to enhance intrinsic motivation. Reflect on past experiences where intrinsic motivation helped you succeed.
Create a visual map of your motivations for a specific task or goal. Use different colors to distinguish between intrinsic and extrinsic motivators. Analyze the balance between these motivators and consider how you might adjust them to increase your overall motivation.
Participate in a group discussion with your peers about the overjustification effect. Share personal experiences where multiple motivators either helped or hindered your motivation. Discuss strategies to maintain motivation when faced with both intrinsic and extrinsic factors.
Design a small experiment to test the impact of intrinsic versus extrinsic motivation on a simple task, such as completing a puzzle or a short writing assignment. Record your observations and analyze which type of motivation was more effective in sustaining your engagement.
Organize or attend a workshop focused on enhancing motivation through enjoyable activities. Experiment with incorporating music, social interaction, or gamification into tasks you find mundane. Share your experiences and learn from others about what strategies work best to boost motivation.
You’ve always aspired to be a professional artist. At last, this dream may become a reality, and you’re creating a portfolio to submit to art programs. But as the application deadline looms, you suddenly find yourself unmotivated and avoiding the canvas altogether. Why does motivation seem so fickle? And what even is it in the first place?
Psychologists define motivation as the desire or impetus to initiate and maintain a particular behavior. In other words, it’s the energy that drives you to do something. Understanding the source of that drive is particularly important when it comes to maintaining it. These motivational forces generally fall into two broad categories: intrinsic and extrinsic.
Intrinsic motivation is involved when you experience an activity as an end in itself. Take a hobby, like playing video games. The experience largely explains the desire to do it. Performing tasks that feel right in the moment—or that you find meaningful, interesting, or satisfying—are driven by intrinsic motivation.
Extrinsic motivation, on the other hand, refers to pursuing a task as a means to an end. While few would consider going to the dentist an enjoyable activity, you’re often motivated by the outcome of having clean, healthy teeth. Other examples of extrinsic motivation include completing a task to receive some sort of reward, whether it’s praise, recognition, or money. Notably, these rewards tend to come later, like receiving a bonus at the end of a quarter or winning a competition after months of training.
While extrinsic rewards may seem appealing, their effectiveness can be surprisingly short-lived. For example, a study found that those who were highly focused on the outcomes of their New Year’s resolutions—driven by extrinsic motivation—weren’t the most likely to stick to them. What did predict persistence, however, was how much a person enjoyed pursuing their goals. In other words, you’re more likely to maintain an exercise routine if you take classes you enjoy, rather than just those that build your biceps.
Years of psychology research have shown that high levels of intrinsic motivation—for school, a job, or an exercise class—are more likely to keep you engaged in the long run. Day-to-day actions, though, are rarely either exclusively intrinsically or extrinsically motivated. Studying for a history exam, for example, can be intrinsically motivated if you’re curious about the culture of ancient Egypt. But extrinsic motivators may also be at play, as you aim to get a good grade or feel pressure from family members to do well in school.
However, having multiple motivators isn’t always better. One study of military cadets found that those who were driven by both intrinsic motivators, like self-improvement, and extrinsic motivators, like the outcome of getting a 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. Psychologists call this phenomenon the overjustification effect—the idea that additional extrinsic motivators can actually complicate things when you already have the intrinsic drive to do something.
But this is only a problem if you already find a task motivating. When faced with an activity you find tedious or uninteresting, adding extrinsic rewards can be beneficial. In this way, extrinsic motivators can provide sufficient justification. While you may never enjoy doing the laundry, it may feel less daunting if you get praise from a loved one or promise yourself that you’ll watch your favorite TV show when you’re done folding.
Motivation is complicated. And sometimes, no matter how passionate you are about a goal or hobby, finding the motivation to actually do it can be difficult. But there are things you can do to increase your drive, even when it feels impossible. Focus on building intrinsic motivation by making the task more enjoyable in the moment. Asking a friend to join you or simply putting on your favorite playlist can give you the boost to get started—and help you stick with your goals for the long haul.
Motivation – The psychological process that arouses, directs, and maintains behavior towards a goal. – In the study of art therapy, motivation plays a crucial role in encouraging patients to express their emotions through creative activities.
Intrinsic – Referring to motivation that comes from within an individual, driven by personal satisfaction or interest. – An artist’s intrinsic motivation often stems from a deep passion for creating and exploring new techniques.
Extrinsic – Referring to motivation that is driven by external rewards or pressures, rather than personal satisfaction. – Students may feel extrinsic motivation to complete their art projects due to the desire for high grades or praise from their professors.
Behavior – The actions or reactions of an individual in response to external or internal stimuli. – In psychology, understanding the behavior of individuals in a group setting can provide insights into social dynamics and influence.
Engagement – The level of involvement and interest an individual shows towards a particular task or activity. – High engagement in art classes often leads to more innovative and expressive artwork from students.
Enjoyment – The feeling of pleasure or satisfaction derived from participating in an activity. – Enjoyment in creating art can enhance a student’s learning experience and foster a lifelong appreciation for creativity.
Rewards – Positive reinforcements or incentives given to encourage a particular behavior or outcome. – In educational psychology, rewards can be used to motivate students to participate more actively in class discussions.
Persistence – The continued effort to achieve a goal despite obstacles or difficulties. – Persistence is a key trait for artists, as it allows them to refine their skills and overcome creative blocks.
Overjustification – A phenomenon where external incentives decrease a person’s intrinsic motivation to perform a task. – Offering too many rewards for artistic activities can lead to overjustification, where students lose interest in creating art for its own sake.
Strategies – Planned actions or approaches designed to achieve a specific goal or outcome. – In cognitive psychology, effective learning strategies can help students retain information and apply it to real-world scenarios.
