How to Increase Self-Motivation

Education & Career Trends: June 7, 2023
Curated by the Knowledge Team of ICS Career GPS

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• Excerpts are taken from an article published on psychologytoday.com.

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Self-motivation means being driven by a personal desire to set-valued goals and to focus on, commit to, and move toward these goals despite obstacles. Self-motivation is necessary for many situations, especially when what we desire immediately (e.g., eating pizza) is not what we should do (e.g., eating healthy). For instance, we motivate ourselves to do chores, engage in self-care, and better ourselves (e.g., become more conscientious).

But how do you motivate yourself, exactly?

Below, we review effective motivational strategies related to four elements of motivation: goal setting, goal striving, goal juggling, and leveraging social support.

Goal Setting

We begin with strategies for successful goal setting.

1. Set a goal, not a means to a goal: If goal pursuit does not excite you, you are probably pursuing a means to a goal (e.g., finding a parking spot in a crowded area), not the goal (e.g., buying a special gift for a loved one). So, keep in mind your ultimate destination.
2. Set SMART goals: Smart stands for specific, measurable, attainable (i.e. neither too easy nor too difficult), relevant, and time-bound. Also, goals should be self-set, not imposed; otherwise, you might rebel against them.
3. Set incentives: Incentives are like “mini-goals” and increase motivation. However, they sometimes undermine the original goal (e.g., you study just for the incentive of eating chocolate). Furthermore, uncertain incentives (e.g., 20 or 40 minutes to play video games, randomly chosen) are potentially more motivating than certain ones (always 30 minutes).
4. Use intrinsic motivation: To motivate yourself, pursue intrinsically motivating goals—i.e. inherently beneficial and enjoyable activities (e.g., a job you love; an exercise you enjoy) and not a means to another goal (e.g., to lose weight, you jog, but you hate jogging).

Sustaining Motivation

To sustain motivation, monitor your progress.

1. Dynamics of goal motivation: To motivate yourself, reflect on your achievements (e.g., good grades; work success). Why? Because they demonstrate commitment to your goal, thus promoting consistency. Alternatively, reflect on things you have not accomplished yet. Why? Because they indicate a lack of progress (e.g., not having completed any extra-credit assignments), thus enhancing motivation to make progress.
2. The middle problem: Motivation is usually high initially and toward the end, but not in the middle. The solution? Keep the middle very short (e.g., instead of monthly goals, set weekly goals).
3. Learning from negative feedback: People are less likely to learn from negative than positive feedback, perhaps because they take it too personally. The solution? To protect your ego, focus on the lessons learned; sharing these lessons with others, in the form of giving advice, may also protect your ego. Additional techniques include developing a growth mindset, intentionally making minor mistakes (to practice learning from errors), and learning from other’s failures.

Goal Juggling

Rarely do we pursue a single goal, so we must learn to juggle goals.

1. Complementing goals: To increase goal commitment, select multiple means serving a single goal (e.g., eating healthy and dancing both help you lose weight). To attain more goals, serve multiple goals (e.g., dancing for weight loss and increased flexibility). If you lose motivation, go back to performing activities that serve mainly one goal.
2. Compromising vs prioritising: To resolve goal conflicts, we prioritise (choose A over B) or compromise (choose the middle ground or a third goal C). Framing an activity as progress encourages compromise but framing it as commitment encourages prioritisation. So, be careful how you frame activities.
3. Self-control: Successful self-control requires first identifying a conflict. This necessitates examining behavioural patterns. For example, eating two slices of cake in one sitting is not a problem unless done regularly. Second, it requires us to exercise self-control. How? One is changing the environment (e.g., filling the fridge with healthy food). Two, by changing our perception of a goal’s value (e.g., “I will feel proud of myself if I control my weight”) and reducing the value of the temptation (e.g., “I will feel guilty if I overeat” or “Looking at it closely, this doesn’t look appetising”).
4. Patience: Goal conflicts often involve having to choose between something good soon and something great later (e.g., a yearly vacation vs. buying a house in five years). How to motivate yourself to remain patient? Use distractors, remind yourself of the value of your goal, and trust the process (i.e. “good things happen to those who wait”).

Social Support

Social support can increase motivation.

1. Leverage social support: The mere presence of people increases motivation, magnifying what you do. Additionally, others may set expectations for performance—though in rare cases, too high of an expectation, which lowers motivation—provide resources, join you (e.g., study groups), and serve as role models.
2. Pursuing group goals: When pursuing goals as a group (e.g., be it a husband and wife, a class, or a community), in order to make sure all members are doing their fair share (i.e. to prevent free-riding and social loafing), make contributions public, increase members’ identification with the group, and inspire group members with your contributions. In addition, remember that in many groups, as far as resources are concerned, the goal is not an equal partnership but maximising benefits for the group as a unit. Naturally, this can be motivating only if the resources you expect to obtain as a group justifies ignoring your personal desires or ambitions (e.g., relocating because of your spouse’s financially rewarding career).

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(Disclaimer: The opinions expressed in the article mentioned above are those of the author(s). They do not purport to reflect the opinions or views of ICS Career GPS or its staff.)

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