In this article:
- Why motivation matters in every part of life
- The different types of motivation and how they work
- Theories that help explain human motivation
- Data-driven insights into what motivates people
- How motivation evolves over time
- Common barriers to motivation (and how to overcome them)
- Cultivating sustainable motivation in your daily life
- Tips for building motivation
- Uncover your inner drive with Penn LPS Online
Motivation is an often-used yet poorly understood concept. We all crave greater motivation in various parts of our lives but may struggle to clarify what it means to feel motivated and why this is so important. Many psychological theories attempt to describe what occurs in the brain when we feel motivated and how various needs or goals contribute to a motivated state of being.
By understanding the psychology of motivation, we can cultivate habits, environments, and support systems that help us feel energized, focused, and eager to make a positive difference. This can contribute to academic and professional success, not to mention personal growth. Delve into how motivation works—and what it takes to strengthen motivation in various aspects of life.
Why motivation matters in every part of life
Motivation matters because it is always present to some extent; what differs is where we find motivation and how various types of motivation play into our habits, routines, and ultimately life outcomes and satisfaction.
The American Psychological Association (APA) defines motivation as "the impetus that gives purpose or direction to behavior and operates in humans at a conscious or unconscious level." This impetus, incentive, or force is always present to some extent, although what we find motivational (or why) may differ based on the situation at hand.
However, typical discussions of motivation focus on this quality in the context of challenging pursuits that, if successful, can lead to positive outcomes in areas that have the strongest impact on both present and future quality of life. The following are key areas that call for strong motivation:
Role of motivation in career goals and personal growth
Motivation underscores everything we do in our professional lives and even shapes how we prepare to enter the workforce in the first place. This is what convinces us to commit to several years of college-level training, pushing through long study sessions and other challenges. This is also what drives hard work on the job, fueling us to take initiative and pursue innovative solutions.
How motivation shapes behavior, habits, and long-term outcomes
Motivation forms our daily routines, determining (for example) what we eat, how often we exercise, and how much time we dedicate to scrolling social media. Thus, it can help us overcome potentially damaging short-term desires in favor of practices that will improve our health and well-being in the long run. This can have a profound impact on personal pursuits like hobbies or creative projects, too, with sustained motivation making it possible to bring powerful ideas to life, even amid roadblocks.
The different types of motivation and how they work
Motivation takes numerous forms, and all can be helpful or limiting depending on the context. These motivational categories determine why we feel compelled in some situations and not others. This also determines the depth of motivation we experience and even whether that sense of motivation can be sustained over the course of several weeks, months, or years.
Intrinsic motivation: doing it because you love it
Often regarded as an inner voice or calling, intrinsic motivation reveals the deeply held convictions that fuel various feelings or behaviors. This involves a genuine passion for the task or pursuit in question, with the activity itself forming the ultimate reward.
Extrinsic motivation: rewards, recognition, and external pressures
Extrinsic motivation uses external incentives to drive various attitudes or behaviors. This may entail punishments or rewards, but the impetus comes from sources outside the individual. Examples could include praise, physical awards, or promotions.
Intrinsic motivation is often framed as the more lasting or impactful form of motivation, but it is not inherently 'better' than extrinsic incentives. Rather, a synergy of these two forms of motivation can yield both short and long-term engagement, offering an initial motivational boost when intrinsic qualities are lacking, along with sustained reasons to keep working hard.
Introjected motivation: internal pressure without true ownership
Referenced in self-determination theory, introjected motivation blends external and internal sources of motivation in a unique way that may feel intrinsic but is actually externally driven. This may involve internalized attitudes or pressures, including uncomfortable feelings such as guilt or shame.
Those who experience introjected regulation may not be sincerely compelled by their authentic, core values and yet may also lack specific benchmarks typically tied to extrinsic motivation.
Identified motivation: choosing goals that align with personal values
Like introjected motivation, identified motivation relates to self-determination theory and lies somewhere beyond the typical confines of intrinsic and extrinsic motivation. This describes a unique phenomenon in which individuals may feel driven to pursue certain activities or fulfill various obligations because they align with specific values. This autonomous approach can feel profoundly purposeful.
Amotivation: when the drive is missing altogether
Amotivation describes an apparent absence of intrinsic or extrinsic motivation surrounding a particular pursuit. This is defined in the peer-reviewed journal Heliyon as a "lack or absence of volitional drive to engage in any activity," expressed via limited engagement with various academic or professional tasks. This can lead to diminished performance and productivity, higher stress and anxiety, and reduced enjoyment.
Theories that help explain human motivation
Many influential psychological theories and frameworks explain the brain systems, thought processes, and environmental or social conditions that underscore human motivation.
Maslow’s hierarchy of needs and the pursuit of fulfillment
Maslow's hierarchy of needs is one of the most renowned theories in psychological science, describing a series of escalating needs in which physiological concerns (such as food and water) form the base, followed by:
- Safety and security
- Love and affection
- Prestige and power
- Self-actualization
Despite indicating a linear progression, we can expect to juggle many of these needs within any given day. That being said, proponents of this theory believe that unmet lower-level needs are more likely to dominate our thought processes, although fulfillment ultimately arrives in becoming (as Maslow expressed) "everything that one is capable of becoming."
Self-determination theory: autonomy, competence, and connection
We've touched on self-determination theory (SDT) in the context of introjected motivation, but this is just one element of a broader framework that references several fundamental needs:
- Autonomy (maintaining control over one's actions)
- Competence (believing in one's ability to effectively carry out tasks)
- Relatedness (developing meaningful connections with other humans)
As an evidence-based framework that turns the examination of human motivation inward, this theory began (as Richard Ryan, PhD, explains) as an effort to explore human nature and "people’s inherent propensities to learn and to be curious."
The APA also states that, over time, SDT has facilitated "positive outcomes in education, parenting, organizations and workplaces, health and medicine, and beyond."
Expectancy theory: when belief in outcome fuels action
Canadian psychologist Victor Vroom's expectancy theory describes three main factors that contribute to motivation:
- Valence (the placing of value on a specific reward or outcome)
- Instrumentality (the recognition that effort or performance will beget a particular outcome)
- Expectancy (the assumption that effort contributes to performance)
Essentially, expectancy theory suggests that people will feel motivated when they not only value the promised reward but also actually believe that their efforts to obtain that reward will make a discernible difference. In this way, expectations can fuel desired results.
Data-driven insights into what motivates people
The theories described above are backed by a wealth of data, with studies highlighting the multifaceted nature of motivation. Additionally, research details the specific ways motivation can shape behaviors and performance in various settings (such as the workplace) and among various individuals or communities.
What workplace research reveals about high performers
Industrial-organizational psychologists have long sought to understand what exactly drives motivation in the workplace, striving to pinpoint the qualities that set high performers apart. Their research suggests that the most accomplished professionals are driven by a combination of intrinsic and extrinsic motivation, also revealing that employers can make a substantial difference in overall motivation levels through strategically designed work environments, along with meaningful goal-setting and fostering an overall atmosphere of autonomy and accountability.
The role of feedback, rewards, and recognition
Our understanding of extrinsic motivation has changed considerably over time, in part due to the emergence of self-determination theory and its emphasis on intrinsic motivation. Mindsets are beginning to shift, with experts recognizing that, when integrated effectively with intrinsic values, extrinsic strategies can in fact prove quite impactful.
Now, researchers are intent on discovering which forms of feedback amplify motivation while still encouraging autonomy. Promising research shows that gamification can support extrinsic motivation, while holistic strategies can help strike a balance between these forms of motivation—or may even cause one type to help 'trigger' the other.
Motivation across cultures and personality types
Cultural factors and demographics play heavily into motivation. The failure to recognize this has previously sparked considerable deficits in motivation psychology, leading researchers to narrowly apply theories without considering, for instance, the role that individualistic or collectivist societies may play in individual motivation.
The intersection between personality and motivation warrants consideration, too, as strategies that produce significant improvements in some individuals may prove less impactful for others, even when cultural factors are taken into account.
Though previously explored by researchers such as Abraham Maslow, this intersection has seen renewed interest. Studies have indicated that personality traits such as extraversion may support commonly cited sources of intrinsic motivation.
How motivation evolves over time
Motivation can look different not only from one person to the next but also within various periods of our own lives. As our circumstances change, we may feel more compelled by various rewards or potential punishments—and our key drivers of intrinsic motivation may evolve as well.
What drives us in our 20s may not motivate us in our 40s
Although no two people enjoy the exact same sources of motivation at the exact same time, it is common for individuals in their teens and 20s to be heavily swayed by the opinions of others. This tendency remains common throughout life but may soften somewhat in response to changes in the brain and in social structures. Later in life, intrinsic motivation and values-driven pursuits may prove more influential.
Life transitions and goal reassessment
The changes described above are influenced by both differences in brain chemistry as well as major life events that may cause individuals to reassess their goals or priorities.
For example, upon achieving long-held objectives, individuals may seek new sources of motivation. The student who completes a bachelor's degree may begin to explore graduate-level pursuits, while the professional who receives a raise or promotion may choose to strive for the next big step up in their career.
Similarly, upon gaining certain extrinsic rewards, some individuals may shift their focus to intrinsic sources of motivation, sometimes even recognizing that this form brings them greater joy or emotional well-being.
Reigniting drive after burnout or setbacks
Many people fall prey to an "all or nothing" mentality that can prove damaging in the aftermath of small mistakes. This is when otherwise-driven individuals are more likely to give up, even when they still feel intrinsically motivated or find promised external rewards compelling.
The psychology of resilience may explain why some people are better able to "bounce back" following setbacks or other negative experiences. Promisingly, as the APA points out, research now shows that the "resources and skills associated with more positive adaptation (i.e., greater resilience) can be cultivated and practiced."
Common barriers to motivation (and how to overcome them)
While motivation is continuously present to some extent, it is not always aligned with pursuits that truly promise to improve our academic, professional, or personal outcomes. Numerous barriers may stand in the way of true motivation, even when the associated intrinsic and extrinsic rewards seem compelling. Common issues include:
Fear of failure, perfectionism, and procrastination
Perfectionism might seem like the ultimate source of motivation on its surface, but it can actually have the opposite effect: Perfectionists may be so afraid of failure, they struggle to take risks or recover from setbacks.
Emerging research suggests that this can cause considerable harm, with self-determination theory helping to explain how differing dimensions known as perfectionist strivings (PS) and perfectionist concerns (PC) can contribute to phenomena such as procrastination.
Disconnection from purpose or meaning
Many people lack motivation simply because they feel that their work is unworthy of genuine effort. This perception is common when workplace pursuits do not feel meaningful.
This disconnect is best avoided through a proactive approach to career planning, in which all aspiring professionals feel truly connected to their respective disciplines. At the leadership level, disconnection can be prevented by maintaining a values-oriented approach that prioritizes cultural alignment.
Environmental and psychological triggers that sap energy
Even the most passionate professionals can find themselves feeling drained or listless if they are exposed to the wrong environment for weeks, months, or years on end. Physical workspaces may feature seemingly subtle cues that prevent employees from fully committing to their work.
For instance, a cluttered environment can be a major source of distraction or even distress. Research highlighted by Deacon Joseph Ferrari, PhD, uncovers "a negative correlation between life satisfaction and clutter." Other notable environmental, social, or psychological factors could include perceived social support or exposure to the great outdoors.
Cultivating sustainable motivation in your daily life
Do you desire a lifestyle that naturally promotes motivation? This can be cultivated, but it takes intentionality—beginning with recognizing why you want to feel more motivated and how this could improve your overall quality of life. These suggestions, derived from motivation psychology, can help:
Setting goals that are specific, measurable, and meaningful
A goal-oriented approach can pay dividends, delivering enhanced focus alongside a sense of meaning. When possible, establish SMART goals that are specific, measurable, achievable, relevant, and time-bound. These short-term goals should feel relevant to core passions or broader objectives, which can help spark intrinsic motivation.
Creating systems, not just relying on willpower
Ego depletion theory suggests that willpower and self-regulation are limited by nature. To that end, even the most driven, goal-oriented individuals may eventually feel discouraged or emotionally fatigued once their limited reserves are put to the test. Systems can combat the desire to give in, however, drawing from not only extrinsic motivation but also tangible support to help sustain effort over time.
The power of accountability, community, and self-compassion
Motivation is not always strictly self-driven, even if it is often framed as a personal quality or pursuit. In reality, this can be strengthened through the power of community, with loved ones, colleagues, and many others helping to sustain or renew motivation through emotional support and accountability.
The right community or social group can make a world of difference, but self-compassion is essential. This can help limit the likelihood of falling into the previously described trap of perfectionism, instead reframing setbacks as part of the learning process.
Tips for building motivation
Recognizing the psychological underpinnings of motivation can provide a solid first step toward finding greater motivation in your own life. Even if you struggle to establish the systems or supports highlighted above, you can benefit from building evidence-backed motivational techniques into your lifestyle.
Understanding your motivation style is the key to progress
Self-awareness can drive motivation by ensuring that you pursue the right rewards. This begins with understanding which intrinsic values you find meaningful but should also extend to encompass extrinsic rewards. This understanding will help you tailor strategies to reflect your own motivational style, thereby increasing your likelihood of remaining engaged or committed.
The most powerful drive comes from within—with the right support
There is no singular secret to motivation; it all boils down to what you find meaningful. Ultimately, however, your odds of success are greatest if you pursue intrinsic goals that feel true to your deeply held values and if you are backed by genuine support. This blend can help you overcome a wide range of challenges while remaining resilient and fulfilled.
Uncover your inner drive with Penn LPS Online
Discover the joy and motivation of aligning your academic and professional pursuits with your core values. This is readily achieved when you earn a Bachelor of Applied Arts and Sciences (BAAS) through Penn LPS Online.
Our Physical and Life Sciences concentration can help you understand how scientific principles play out in your own life—plus how these can help you drive meaningful changes in the wider world. Get in touch today to learn more about this opportunity.
