Whenever we try to make changes in our life, or include a new habit, or change unhelpful habits, or want to learn a new skill, or start a certain project, we need a lot of motivation. Sometimes it is easy to keep yourself motivated, other times, it is nearly impossible to figure out how to motivate yourself and you either end up procrastinating, or deferring or giving up on your new habits or behaviour. It is also tough to stay motivated all the time.
There are bound to be days when you don’t feel like working towards your personal and professional goals and there will be off days where your energy and enthusiasm are in downward spiral. Often our motivation and enthusiasm tends to be very high after starting something new, but after a while, it fades away. As a result, we fail to maintain that level of enthusiasm through the action phase and we stop doing what we started to do. When you lack motivation, your great ideas almost seem impossible and impractical.
When we are motivated, it becomes easier to bear the inconvenience of action than the discomfort of remaining same and we come up with inspiring ideas. Motivation is important to become successful in your pursuit of goal-striving. You may want to set the best goals and establish right rewards to motivate yourself or your team or those around you. There are plenty of ways to get motivated. But certain permanent habit changes or to attain certain of your goals or objectives requires consistency. To achieve this, you need to stay motivated for long periods of time.
So, what can you do to be motivated on a consistent basis? To build lasting motivation, it is important that we understand what motivation really is, what factors guide and direct our motivation and types of motivation.
Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible”. – Francis of Assisi
Understanding Motivation ..
Motivation is the process that initiates, guides and maintains goal-oriented behaviours. It makes you to act on your plans be it gaining a skill or working towards your fitness goals or work goals.
Motivation indicates motives or whys of our behaviour like our needs or wants or desires that make us do what we do. It is an inner force that pushes you to do and accomplish things, but by simply having the desire to accomplish something is not good enough to motivate yourself. It also involves initiation of behaviour, ability to persist through obstacles and focus to pursue the goal or desire.
Many factors lead to motivation that can activate, direct and help you in sustaining your goal-oriented behaviour. It is important to understand these factors behind motivation. Sometimes, our behaviour is motivated by certain basic human instincts like anger, survival, safety, fear, and love. Some are motivated to do things because of external rewards like money, fame, and compliments or for future expectations. But many of our behaviours are motivated to fulfil our biological needs and drives like need to eat, drink and sleep.
According to Dr. Abraham Maslow’s hierarchy of needs. our most basic needs must be met before we become motivated to achieve higher level needs. First we are motivated to fulfil basic physiological needs like food and shelter, then the safety needs, then those of belongingness & love needs, and then esteem needs like feeling of accomplishment. Once these needs have been met. The primary motivator becomes the self-actualisation or achieving one’s full potential.
“To become motivated on a daily basis, you must be able to identify the factors that influence motivation and any thoughts that are moving you away from it.”
Types of Motivation
When it comes to motivating yourself for health or fitness or career goals being motivated ‘intrinsically’ or ‘extrinsic’ can make all the difference. If you are intrinsically motivated, you do something because you find it inherently satisfying. May be you take up to a sport because you enjoy the challenge, or eat healthy food because you prefer the taste.
Intrinsic motivation is more powerful as it involves emphasising on your values, and processes for achieving goals that are relevant to your life in the present and not based on some distant future rewards. But the downside is that there is not always an obvious way to create intrinsic motivation.
Extrinsic motivation takes the form of a reward or punishment. Some intentionally pursue certain actions in order to gain rewards. External rewards like compliments or fame or winning can get you started but it only lasts as long as there is an external reward and there are chances that it might decrease your intrinsic motivation. Researchers have found that when people are given external rewards for activities that they already find intrinsically motivating, they became less interested in participating in those activities in the future.
Sometimes there can be extrinsic-intrinsic motivational factors like for instance, from desire to help others or support a cause you care about, you would want to create something that will benefit others.
Use of external rewards to motivate desired behaviours can be useful in some cases as they can be easily created to get you started, but intrinsic factors like desire for achieving and willingness to put in your effort can be even more important to build lasting motivation. Your intrinsic motivation can be improved by making your activities sufficiently challenging and interesting.
Short-term vs long-term motivation
Maintaining motivation over the long run is difficult as your drive to achieve your objectives is constantly obstructed by negative thoughts and your anxiety about the future. Some people seem to have all the motivation in the world, while others in spite of having all the goals, remain unmotivated and stuck. Every one faces self-doubt. But what separates high achievers and highly successful is their ability to keep themselves motivated to go after their goals and aspirations.
Sometimes we get motivated after reading an inspirational book or when we listen or watch a motivational video, but it doesn’t last long as learning and hearing about others’ success can only motivate you for short-term. Whereas by gaining self-awareness, creating your own ideas and applying them to achieve your goals can result in long-term passion and momentum that lasts long.
You have all these goals you would desperately want to achieve and feel as though you have so much potential, yet there are times when you feel unmotivated. There are some valid reasons for lacking motivation. May be it is your emotional reasoning, or negative thoughts and beliefs, or fear of failure, lack of focus or confidence that is making you demotivated. The key is to understand these reasons to help you become aware of how you got yourself into this demotivated state.
So, how to stay motivated in the long-term?
Without enough motivation, you will fall back to indulging in unhelpful and limiting habits that will only keep you stuck and unmotivated. With the right kind of motivation, you will always find reasons to keep going no matter what obstacles you might face. There isn’t a single method that fits all when it comes to motivation. But if you decide to take the initiative to make necessary changes in your pursuit of achieving your personal or professional goals, you can build right momentum to stay motivated. Here are some strategies to help you build lasting motivation.
Find your motivation
Set achievable goals to work on and spend time to think why these goals are important to you. Identify your motivations for pursuing these goals, either motivations you already have that is intrinsic or sources of extrinsic motivation you could create for yourself. Write down both the goal and the motivation. Always build your habits and set personal standards that supports your desired goals and objectives. If your motivation is extrinsic, don’t overrely on extrinsic rewards. Choose a reward or punishment that will reinforce your intrinsic motivation and try them only during initial learning period or when you have no intrinsic interest in the activity and phase out once you develop interest.
“The secret of getting ahead is getting started” – Mark Twain
By building routines, you can follow through your work or goals regardless of your motivation levels. Routine building makes your activity repeatable and easy to do. It gets you started and reduces the chance that you skip it and can pull you into the right frame of mind . Your routine should get you moving towards your goals. When your routine gets tied to your goals, by simply doing the routine, you enter motivated state to accomplish your objectives. When you lack motivation, it is harder to decide what you should do next, and you often give up on the task or activity. However, by building routine, you can just follow the pattern, show up and build the momentum to do the work and can stay motivated.
Find your Flow
In order to build lasting motivation, it is important to find your flow. Flow is a state of being “in the zone” where you are completely involved in an activity that nothing else seems to matter; To find your flow, it is necessary that the challenges or tasks you face are just manageable. Break away from boring old routines and find ways to make them challenging that match your current abilities. By working on tasks of optimal difficulty and adding incremental challenges, you will not only be motivated but also improve your skills and move closer to achieving your goals.
Challenge your Limiting Beliefs
People with self-sabotaging beliefs are often unmotivated and simply lack interest. If you have set of limiting beliefs that are in conflict with your goals, or new ideas, or new beliefs, then you will likely to sabotage your enthusiasm and motivation. This is because when you face situations where your pre-existing belief system gets so strongly threatened, you experience negative emotions making you demotivated. When you have negative beliefs – ask yourself – what’s the evidence for and against your belief? If it is demotivating, replace it with new belief that strengthens your desire to achieve your goals. Being open to new ideas and alternative perspectives increase your motivation and make you willing to do whatever it takes to accomplish your goal.
“There are no limits to what you can accomplish, except the limits you place on your own thinking.” – Brian Tracy
Improve your Psy-cap
Your psy-cap is the psychological capital which is a combination of your self-efficacy,(your ability to take on and devote the necessary effort to succeed at challenging tasks) hope,(which increases your desire to persevere) resilience, (your ability to face problems and adversity) and optimism (ability to believe that you will succeed). By improving your psy-cap, you can feel accomplished, appreciated, motivated and empowered in your pursuit of achieving purpose oriented goals. This way you are more likely to stick with your routine or habits or behaviour. Surround yourself with positive people who support your goals and focus on your strengths to rejuvenate your motivation
Focus on the efforts not on outcome
Focusing on the outcomes or only on your talents can make you person of fixed mindset or view. This decreases your motivation and it is more likely that you might easily get unmotivated at the instance of a failure, or mistake or when you encounter a difficulty. Instead of focusing on the outcome and imagining your success, try to visualise the effort that goes into making your goals into a reality. Figure out what type of challenges you might encounter. This way you can deal with them easily and can come up with strategies to overcome those challenges. By assessing your efforts, you can build lasting motivation and can improve on your future actions.
“What you get by achieving your goals is not as important as what you become by achieving your goal.” – Zig Ziglar
Recharge your willpower
What most people try to do with willpower is that they keep exerting it forever thinking that it never gets depleted. You can only rely on will power to get yourself motivated in short bursts. Over-reliance on will power by convincing yourself that you need to try harder only leads to an endless cycle of over-exertion and failure. Avoid situations where your willpower is used continuously without rest. Indulge yourself in activities that you find relaxing and refreshing that can restore your willpower.
• Set clear goals that affirm your values. make you happier, healthier and feel better.
• Be aware of what committing to your goals will ultimately achieve, beyond the goal itself.
• Build routines to get you started that take you closer to your end goal.
• Strive for higher needs like passion and creativity.
• Focus on intrinsic goals like personal growth and well-being as opposed to external motivators like money and status.
• Make your tasks challenging enough to find your flow.
Strong, lasting motivation is often the biggest difference between your success and failure. When it comes to achieving your important goals, it’s very common to lose your motivation a little way down the line. When you aren’t feeling motivated, remind yourself why you are doing what you do and apply the above strategies to build lasting motivation.