In daily life, we all find ourselves facing moments when we lack motivation. Whether it’s in our professional careers or personal lives, the ebb and flow of motivation is a natural part of the human experience. But what separates those who achieve their goals in life from those who remain stuck in a perpetual state of inertia is the ability to harness and manage their motivation, or lack thereof, effectively.
This article is about the intricate nature of human motivation and how to use it to our own advantage. We will briefly go over why motivation is important and then move to various motivation theories, each shedding light on different aspects of what drives us to take action. From Maslow’s hierarchy of needs to Locke’s goal-setting theory, we will explore these theories and then provide some practical steps that can help navigate the tides of motivation.
Why is Motivation Important when Pursuing our Goals
Before we explore the enriching world of motivation theories, let’s take a look at why motivation matters so much in the pursuit of our goals. As renowned psychologist Deci puts it “Motivation is the energy of action”. Motivation gets you started. It is the spark that ignites every action big or small, the driving force behind your endeavors, propelling you towards your goals and aspirations. It serves as a catalyst for change, pushing you beyond your comfort zones and enabling personal growth.
When we lose motivation, we’d remain mostly stagnant, unable to make much progress or achieve anything significant. In essence, motivation provides the fuel that powers our journey towards personal and professional fulfillment.
Similar to the ocean tides, motivation ebbs and flows, influenced by various internal and external factors. Experiencing periods of low motivation doesn’t signify failure, but rather acknowledges our inherent human nature. It’s essential to understand this fluctuating nature of motivation, so we don’t surrender our aspirations during low tides of enthusiasm.
Motivation Theories Explored: Valuable Takeaways
Let’s dive straight into understanding motivation by exploring key theories that offer a unique perspective on how motivation operates in our lives, providing valuable insights into what drives us to action.
Maslow’s Theory of the Hierarchy of Needs
Abraham Maslow proposed his theory based on human needs arranged hierarchically. According to Maslow, individuals are motivated by unsatisfied needs that exist at different levels: physiological needs (such as food and shelter), safety needs (security and stability), social needs (belongingness), esteem needs (recognition), and self-actualization needs (fulfilling one’s potential). His theory suggests that once a lower-level need is fulfilled, higher-level needs become the driving force behind our motivation.
Picture a professional deeply engrossed in a crucial project, a tight deadline hanging over them. While they might feel an intrinsic drive to finish due to the satisfaction it brings, imagine if they were extremely hungry. In such a situation, Maslow’s hierarchy of needs suggests that their basic need for food would take center stage. They’d naturally prioritize eating to curb their hunger before getting back to work. This shows that motivation often begins with fulfilling our most fundamental needs, like hunger, before we can focus on higher-level goals.
Alderfer’s ERG Theory
Clayton Alderfer expanded on Maslow’s theory and proposed the Existence – Relatedness – Growth (ERG) theory. This theory suggests that human needs can be categorized into three core dimensions: existence needs (similar to physiological and safety needs), relatedness needs (akin to social needs), and growth needs (resembling esteem and self-actualization needs). Unlike Maslow’s hierarchy, Alderfer’s theory allows for the satisfaction of multiple needs simultaneously.
McClelland’s Achievement Motivation Theory
David McClelland’s achievement motivation theory proposes that people are motivated by three needs: achievement, affiliation, and power. Each person has a dominant need, but all three needs are present in an individual. The following paragraphs provide more in-depth information about each of these needs:
- Need for achievement: People who are feeling motivated by achievement have a strong desire to accomplish challenging goals and receive recognition for their accomplishments. They are often willing to take risks and enjoy receiving feedback on their performance. For example, an employee who is motivated by achievement may be driven to complete a project to the best of their ability.
- Need for affiliation: People who are feeling motivated by affiliation have a strong desire to be liked and accepted by others. They enjoy working in teams and building relationships with others. For example, an employee who is motivated by affiliation may be driven to collaborate with others on a project.
- Need for power: People who are feeling motivated by power have a strong desire to influence and control others. They enjoy being in positions of authority and making decisions that affect others. For example, an employee who is motivated by power may be driven to take on a leadership role in a project.
Herzberg’s Two-Factor Theory
Frederick Herzberg’s two-factor theory suggests that there are two types of factors that influence motivation: hygiene factors and motivators. Hygiene factors are things like salary, working conditions, and job security, while motivators are things like recognition, achievement, and responsibility.
Hygiene factors are necessary to prevent job dissatisfaction, but they do not necessarily lead to job satisfaction. Motivators, on the other hand, are necessary to create job satisfaction and motivate employees to perform at their best. For example, an employee may be motivated by the opportunity to take on more responsibility (motivator) rather than just having a comfortable work environment (hygiene factor).
Herzberg’s theory suggests that managers need to focus on both hygiene factors and motivators to create a motivating work environment. If hygiene factors are not met, employees may become dissatisfied and demotivated. However, even if hygiene factors are met, employees may not be motivated to perform at their best without motivators. By providing opportunities for recognition, achievement, and responsibility, managers can create a work environment that motivates employees to perform at their best.
Skinner’s Reinforcement Theory
Skinner’s reinforcement theory suggests that behavior is motivated by the consequences of that behavior. Positive reinforcement and negative reinforcement can both be used to motivate someone. Positive reinforcement involves rewarding desired behavior, while negative reinforcement involves removing an unpleasant consequence.
For example, you may be motivated to work harder if you know you will receive a bonus for meeting a certain goal. Negative reinforcement can also be used for motivation by removing an unpleasant consequence, such as removing a task from your team’s workload. It is important to note that positive reinforcement and negative reinforcement are different from punishment. Punishment involves adding an unpleasant consequence to decrease a behavior. Skinner’s theory suggests that positive reinforcement and negative reinforcement are more effective than punishment because they focus on rewarding desired behavior rather than punishing undesired behavior.
Victor Vroom’s Expectancy Theory of Motivation
Vroom’s expectancy theory zeroes in on the essential connection between effort, rewards, and our pursuit of goals. In essence, this theory highlights that motivation thrives when we firmly believe that our hard work will lead to performance, and our performance will lead to rewards. For instance, you will work hard because you believe it will lead to great results in your job and, as a result, a positive performance review and a raise.
Adams’ Equity Theory of Motivation
Adams’ Equity Theory suggests that employees are motivated by fairness. Employees compare their inputs (effort, skills, experience) to their outputs (salary, recognition, benefits) and compare this to others in similar positions. When there is a perceived imbalance, employees will act to restore equity. This means that if employees feel they are being treated unfairly, they will be less motivated to work hard. For example, an employee may be demotivated if they feel that they are not being paid fairly compared to their colleagues.
Locke’s Goal-Setting Theory
Locke’s goal-setting theory suggests that people are motivated by setting clear and specific, goals which are also challenging. This theory emphasizes the connection between effort, rewards, and goals. People are motivated to work and contribute when they believe that their efforts will lead to the desired outcome.
Locke’s research showed that the more difficult and specific a goal is, the harder people tend to work to achieve it. According to the theory, goals that are clear, specific, and challenging are more motivating than vague goals or easy goals. When employees are more motivated, they are more successful in hitting their goals.
Self-Determination Theory by Deci and Ryan
Self-Determination Theory suggests that people are motivated by three basic psychological needs: autonomy, competence, and relatedness.
Autonomy refers to the need to have control over one’s own life, this is about the ability to make choices and decisions that affect one’s life. Competence refers to the need to feel capable and effective – the ability to master new skills and challenges. Relatedness on the other hand, refers to the need to feel connected to others. This includes the ability to build positive relationships with others.
Self-determination theory suggests that when these three needs are met, people are more likely to be motivated and engaged in their work. Conversely, when these needs are not met, people are more likely to be demotivated and disengaged.
Understanding these theories provides valuable insights into how motivation works within us as complex beings influenced by various factors. By recognizing different motivational drivers, we can adopt strategies tailored to our unique needs and circumstances.
How to Manage Lack of Motivation and Achieve Your Goals
Now that we better understand motivation, let’s explore practical strategies to manage it and stay on course toward our goals, even when we have low motivation.
Accept You Have Lack of Motivation
Often, when faced with a problem or when feeling overwhelmed or stuck, our motivation takes a nosedive, making it challenging to take action. Interestingly enough, this is precisely when we should pause, step back, and embrace our current situation before determining our next course of action.
The initial and vital step in effectively managing our lacking motivation and progressing toward our goals begins with accepting our present circumstances. Surprisingly, this step is frequently overlooked as we tend to prioritize problem-solving over problem identification.
In reality, identifying our problems isn’t always straightforward. We sometimes mistakenly believe that we need a new job, lose 10kg, or change some other thing when we haven’t fully grasped what’s not going right in our lives. This lack of clarity makes it difficult for us to see the bigger picture and truly understand the underlying issues at play.
Yet, it’s during this reflection that we gain the clarity necessary to see the bigger picture, comprehend the root issues, and pave the way for meaningful change. So, before you leap into a new set of actions, take that pause, embrace your current reality, and begin your motivational journey from a place of understanding.
Clear Your Mind and (Re)Set Your Goals for Success
James Clear, renowned productivity expert and author, once said, “Most people think they lack motivation when they really lack clarity.” This sentiment is profoundly true, especially when it comes to setting and achieving goals. Many of us perceive our dwindling enthusiasm or lack of progress as a lack of motivation. However, upon closer inspection, most of the time it’s not motivation we’re missing but a clear vision of what we want to accomplish and why we want to achieve it.
This is why resetting your goals is a critical factor for success. This introspective journey is not merely a process; it’s a recalibration of our inner compass, a reorientation of our life’s journey towards the true north of our personal passion and purpose. It’s about defining what success truly means to us, beyond the societal constructs and imposed expectations.
Begin by clearly defining what you want to achieve. Be as specific as possible, detailing not only the end result but also the steps you need to take to get there. Then, understand your ‘why.’ As philosopher Friedrich Nietzsche aptly stated, “He who has a why to live can bear almost any how.” Knowing the reasons behind your goals will provide a source of motivation that can sustain you through challenges and dips in motivation.
Reframe Your Situation to Get Unstuck
Let’s be honest; we’ve all been there – stuck, unsure, and struggling with complexities in life. We often yearn for that one clear path that will pave the way to achieving our professional or personal goals. However, this way of thinking can be incredibly limiting, as it turns our problems into narratives we continually replay, further entrenching our sense of being stuck.
The secret to getting unstuck lies in recognizing that we can’t possibly know which path we should follow until we’ve explored a multitude of ideas. So, rather than shying away from the challenge, it’s time to wholeheartedly embrace it. It is in our best interest to accept the problem at hand and understand that feeling unmotivated is merely a stepping stone in our journey to finding solutions. To overcome the feeling of being unmotivated, we must do the work and lay all alternatives on the table.
Choose the Path that Aligns with You
Once we’ve laid out all the possible paths to our goal, selecting the right course of action becomes the next pivotal step. This decision, however, is not a mere toss of a coin. It should be a calculated choice that aligns with our values, beliefs, and available resources.
For instance, if you value resilience and perseverance, you might opt for a path that challenges your abilities and fosters growth. Conversely, if you prioritize safety and predictability, the path of least resistance may be your preferred route.
Remember, the path you choose is a reflection of who you are and what you stand for. It should echo your identity and resonate with your sense of purpose. In the end, the chosen path should not only lead you to your goal achievement but also ensure that the journey is as rewarding as the destination itself. Let this personal alignment guide you in your decision-making process, and ultimately, in the pursuit of your goals.
Start with the Easiest Step
“In the pursuit of our goals, it’s not uncommon for the path ahead to appear overwhelming, especially when we do not feel motivated. A well-known and powerful strategy for making this journey more manageable is breaking down your goals into smaller, bite-sized tasks or milestones. This not only diminishes the daunting nature of the path but also paves the way for celebrating small victories along the way, a practice that can significantly boost motivation.
When your motivation is low, begin with the easiest task related to your goal. This provides a gentle entry point, allowing you to build momentum. Completing this straightforward task generates a sense of accomplishment, effectively serving as a stepping stone toward tackling more challenging aspects of your goal.
Reward Yourself
Change happens when your mind associates action with a positive emotion. According to renowned behavior scientist BJ Fogg an effective method of celebration enhances your motivation and reinforces positive behavior.
According to Fogg, the act of celebration is crucial in creating an association of positive feelings with the accomplishment of tasks. Immediately after completing a task, indulge in a moment of celebration. This could be a small cheer, a self-congratulatory statement, or even a simple smile. This instantaneous celebration triggers a positive emotion in your brain, making you more likely to repeat the behavior.
The power of positive emotions should not be underestimated; they create a virtuous cycle that nurtures the habit-forming process, making your journey towards your goals not just a series of tasks, but a rewarding and fulfilling experience. So, celebrate your achievements, no matter how small they may seem.
Seek Support
When you lack motivation, seeking accountability and support can be incredibly beneficial. Here are a few ways to obtain that much-needed backing:
Lean on a Mentor: A mentor, equipped with their experience and expertise, can provide invaluable guidance to help navigate your path. They offer a perspective outside your immediate circle, often able to see potential pitfalls or offer alternative strategies that you might not have considered.
Join a Like-minded Community: Engaging with a group of individuals who share similar goals or interests can act as a significant motivator. Such communities can provide a platform for sharing experiences and learning from each other. Moreover, seeing others progress towards similar goals can invoke a healthy competitive spirit, further boosting your motivation.
Collaborate with a Peer: Collaborating with a peer who shares similar aspirations can be extremely effective. This partnership allows for mutual encouragement, constructive feedback, and sharing of best practices. Plus, when motivation is low, knowing that someone else is also counting on you can provide the necessary push to keep going.
Involve Family and Friends: Your close-knit circle of family and friends can be a constant source of emotional support. Communicating your goals to them and asking for their encouragement can provide a safety net of sorts, ensuring you have people to lean on when times get tough.
Hire a Coach or Counselor: Professional coaches or counselors are trained to help you overcome obstacles, rethink your strategies, and stay focused on your goals. They can provide objective advice and practical tools to navigate periods of low motivation.
Seek Inspiration: Read books, watch documentaries, or follow individuals who inspire you. Hearing about others’ journeys and achievements can reignite your motivation and remind you of what’s possible.
Remember, support is not a sign of weakness. Quite the contrary, seeking assistance reveals a keen awareness of your needs and a proactive approach to addressing them.
Staying Motivated in Challenging Times
Challenging times often test our resolve, threatening to derail our progress towards our goals. However, it’s during these difficult periods that our ability to remain steadfast becomes most critical. Firstly, reorienting our mindset towards challenges is a pivotal step. Rather than viewing challenges as insurmountable obstacles, perceive them as opportunities for growth and learning. This shift in perspective can transform our approach towards difficulties, enhancing our resilience.
Secondly, one must not underestimate the power of self-compassion. Often, we are our own harshest critics, and during tough times, our inner critic can be especially loud. However, extending kindness to ourselves, acknowledging that setbacks are an inevitable part of the journey, and allowing ourselves the space to learn from these experiences, can provide a much-needed buffer against self-doubt and discouragement. As Carl Rogers stated, “The curious paradox is that when I accept myself just as I am, then I can change.”
Finally, maintaining a consistent routine can provide a sense of control during tumultuous times. This structure serves as an anchor, offering predictability and stability amidst uncertainty. Furthermore, incorporating self-care practices into our routine, such as exercise, meditation, and adequate rest, can bolster our mental strength, equipping us to better navigate the stormy seas of adversity. As the Italian writer, Cesare Pavese, wisely observed, “He knows not his own strength that hath not met adversity.” In other words, our ability to persevere through challenging times is largely determined by the strength of our character, which is shaped by our daily habits and practices.
While these strategies can help manage and boost motivation, there will still be moments when challenges test your resolve. During such times, it’s essential to stay resilient and stay connected to your deeper motivation.
Conclusion
Motivation plays a vital role in our journey towards achieving our goals. It provides us with the drive, focus, and resilience needed to overcome obstacles and make progress. By understanding various motivational theories and implementing practical strategies for managing our motivation, we can stay on track even when faced with a lack of initial enthusiasm. So, don’t let temporary demotivation hinder your progress; instead, embrace the power within you to persevere and achieve greatness. Remember the words of Winston Churchill “Success is not final, failure is not fatal: It is the courage to continue that counts.”