Learn more about motivation and how to motivate yourself.
Intrinsic and Extrinsic Motivation
Intrinsic Motivation
For intrinsic
motivation, there is no apparent reward for taking an action (Lindenberg,
2001). In fact, rewards (like money or good grades) often decrease intrinsic
motivation while praise and positive feedback increase it. This has led some to
question what intrinsic motivation actually is. They suggest that perhaps
intrinsic motivation is simply enjoyment—we are more motivated to do something
because we like it. And we don’t need to be rewarded for doing it because it’s
fun.
Extrinsic Motivation
Extrinsic motivation is generated by giving someone a contingent reward. For example, I might be motivated to work because I get paid (and I will only get paid if I work). In the situation of work, research shows that extrinsic rewards can be motivating in the short term, but can also be alienating or dehumanizing. So, providing performance contingent rewards (a bonus for good work) can actually backfire .
How to Boost Motivation
1. Make a Plan
Motivation involves a variety of processes such as planning, goal setting, intention formation, task generation, taking action, and outcome evaluation. If you’re not sure what to do, what steps come first, and how the actions you’re taking will lead to the goal you seek, it can be helpful to make a solid plan for whatever it is that you’re hoping to achieve.
2. Set Implantation Intentions
Implementation intentions are strategies you set up ahead of time to help ensure you reach your goal .Basically, you just set an intention that IF X happens, THEN you’ll do Y.
This helps you stay more motivated regardless of the situation. For example, you might decide ahead of time that if you’re feeling really unmotivated to do one task, you’ll do another task. Or, you can set implementation intentions for when life gets in the way of completing a task.
This helps you stay more motivated regardless of the situation. For example, you might decide ahead of time that if you’re feeling really unmotivated to do one task, you’ll do another task. Or, you can set implementation intentions for when life gets in the way of completing a task.
3. Make Tasks Clear
The clearer you can get on the tasks you need to accomplish, the easier it will be to accomplish them. So consider creating a list of tasks and breaking them down into smaller chunks. For example, completing your homework could involve reading the textbook, making note cards, then reviewing the note cards.
References
- ● Benabou, R., & Tirole, J. (2003). Intrinsic and extrinsic motivation. The review of economic studies, 70(3), 489-520.
- ● Dörnyei, Z., & Ushioda, E. (2013). Teaching and researching: Motivation. Routledge.
- ● Gollwitzer, P. M. (1999). Implementation intentions: strong effects of simple plans. American psychologist, 54(7), 493.
- ● Lindenberg, S. (2001). Intrinsic motivation in a new light. Kyklos, 54(2‐3), 317-342.