Motivation 101: A Useful Guide to Get and Stay Motivated

I am often asked by leaders how to get their people motivated. This is understandable because we all love to be around motivated people, while the unmotivated ones can drain our energy. The need for motivation is universal, whether in the workplace, at school, or in our personal lives.

A motivated team can achieve incredible things, while lack of motivation can lead to missed opportunities and stagnation.

In this guide, I aim to provide answers to the questions I often don’t have time to cover in my workshops and motivational speaking assignments. You’ll learn about the essence of motivation, why it’s crucial for success, and how to harness it effectively. By understanding the components and types of motivation, you’ll be better equipped to inspire yourself and others.

We’ll dive into common misconceptions and explore various theories and recent studies about motivation. You’ll discover practical ways to stay motivated, overcome challenges, and turn motivation into momentum. Whether you’re a leader looking to inspire your team or someone seeking personal growth, this guide has something for you.

So, if you’re ready to unlock the secrets of staying motivated, keep reading. This journey will equip you with the knowledge and tools to maintain high motivation levels in all areas of your life. Let’s get started and explore the exciting world of motivation together.

1. Understanding Motivation

Motivation is like the engine that powers a car; without it, we wouldn’t get very far. It’s what drives us to do things, from getting up in the morning to completing big projects at work. But what exactly is motivation, and why is it so important? Let’s dive in and find out.

What is Motivation?

Motivation is the reason why we do what we do. It’s that inner spark that makes us want to achieve our goals. Think of it as the fuel that keeps us going. There are two main types of motivation: intrinsic and extrinsic.

Intrinsic motivation comes from within. It’s when you do something because you enjoy it or find it fulfilling, like playing a sport you love or reading a good book. Extrinsic motivation, on the other hand, comes from external rewards or pressures. This could be working hard to earn a promotion or studying to get good grades.

For example, let’s say you’re working on a project at work. If you’re motivated because you find the project interesting and challenging, that’s intrinsic motivation. But if you’re working hard because you want a bonus or recognition from your boss, that’s extrinsic motivation.

Both types can be powerful, but finding a balance between them can help keep you motivated over the long term.

Why is Motivation Important?

Motivation is crucial because it directly impacts our performance and overall well-being. When we’re motivated, we’re more likely to put in the effort, stay focused, and overcome obstacles. This leads to better results and a greater sense of satisfaction.

Imagine a soccer player who loves the game (intrinsic motivation) and also wants to win the championship (extrinsic motivation). This combination pushes them to train harder, play smarter, and keep going even when the game gets tough.

In the workplace, motivated employees are more productive, creative, and committed. They take initiative, solve problems, and contribute to a positive work environment.

For example, a team working on a new product launch will be more successful if everyone is motivated. They’ll come up with innovative ideas, work efficiently, and support each other to meet deadlines. On the other hand, a lack of motivation can lead to procrastination, low morale, and high turnover rates.

Organizations with motivated teams often see higher levels of employee engagement and satisfaction. They tend to have lower absenteeism rates and higher retention rates, which ultimately contributes to the organization’s success. According to a Gallup study, companies with highly engaged employees outperform their peers by 147% in earnings per share.

What are the Components of Motivation?

Understanding the components of motivation helps us see what drives people to take action.

According to researchers Richard Ryan and Edward Deci, the key components of motivation include autonomy, competence, and relatedness.

• Autonomy: This is about having control over what we do and how we do it. When people feel they have a choice in their actions, they are more motivated. For example, an employee who can choose how to approach a project is likely to be more engaged and creative.
• Competence: This refers to feeling capable and effective in what we do. When we believe we can succeed, we’re more likely to put in the effort. Imagine a student who feels confident in their math skills; they’re more likely to tackle challenging problems.
• Relatedness: This is the need to feel connected to others. When we have strong relationships and feel part of a community, our motivation increases. For instance, a worker who feels supported by their team is more likely to be motivated and committed to their job.

These components are based on the Self-Determination Theory developed by Ryan and Deci, which emphasizes the importance of human needs in driving motivation.

What are the Types of Motivation?

Motivation can be classified into two main types: intrinsic and extrinsic.

Intrinsic Motivation

This type of motivation comes from within. It’s when you do something because you find it enjoyable or satisfying. For example, someone might play a musical instrument because they love creating music.

Intrinsic motivation is often more sustainable because it’s driven by personal interest and enjoyment.

Extrinsic Motivation

This type comes from external factors. It’s when you do something to earn a reward or avoid punishment. For instance, an employee might work overtime to get a bonus, or a student might study hard to avoid getting a bad grade.

While extrinsic motivation can be effective, it may not be as lasting as intrinsic motivation.

Understanding these types helps us recognize what drives us and others, and how we can use both to achieve our goals.

What Inhibits Motivation?

Several factors can inhibit motivation, making it hard to stay driven and focused.

1. Lack of Clear Goals: Without clear, achievable goals, it’s easy to lose direction and purpose. For example, an employee without clear job responsibilities may struggle to stay motivated.
2. Fear of Failure: When we’re afraid of failing, we might avoid taking risks or trying new things. This fear can paralyze us and prevent us from moving forward. For instance, a student who fears getting a low grade might avoid challenging subjects altogether.
3. Lack of Support: Feeling isolated or unsupported can drain our motivation. We thrive when we have encouragement and assistance from others. A worker who feels undervalued by their team or manager might lose motivation.
4. Burnout: Overworking without enough rest can lead to physical and mental exhaustion, making it hard to stay motivated. For example, an employee who works long hours without breaks might eventually feel too burnt out to perform well.
5. Negative Environment: A toxic or stressful environment can sap motivation. Being in a place where there’s constant criticism or conflict makes it hard to stay positive and motivated. Imagine an office where there’s always tension and arguments; employees in such a place are likely to feel demotivated.

Understanding what inhibits motivation allows us to address these issues and create an environment that fosters and sustains motivation.

2. Diving Deep into Motivation

Now that we understand what motivation is and why it’s important, let’s dive deeper. We’ll explore some common misconceptions, look at different theories, review recent studies, and discuss the significance of motivation in various contexts.

Understanding these aspects will give you a well-rounded view of motivation and how to harness it effectively.

Common Misconceptions About Motivation

One big myth about motivation is that it’s always constant. People often think that if someone is motivated, they will stay that way forever. But motivation is like the weather—it can change. It depends on many things, like our mood, our surroundings, and even what’s going on in our lives.

For example, think about an employee who’s usually full of energy but suddenly seems down. Maybe they’re dealing with personal issues or facing stress at work. Knowing that motivation can come and go helps us understand that it’s normal to have ups and downs.

Another misconception is that motivation is all about willpower. Sure, willpower is important, but it’s not the whole story. Things like having a supportive environment, clear goals, and encouragement play a huge role too.

Roy Baumeister, a psychologist who studies willpower, says that our self-control can get tired out, but we can also build it up with practice and support (Baumeister & Tierney, 2011).

So, it’s not just about pushing ourselves harder; it’s also about setting ourselves up for success.

Theories About Motivation

Let’s explore some theories that help explain what drives us to get out of bed in the morning and tackle our tasks.

Maslow’s Hierarchy of Needs

Imagine a pyramid with five levels. At the bottom are our basic needs like food and sleep. Once those are met, we move up to needing safety, then love and belonging, then esteem, and finally, at the top, self-actualization, which is about becoming the best version of ourselves.

Maslow says we’re motivated to climb this pyramid step by step (Maslow, 1943). Learn more about this in a piece I wrote about Maslow’s hierarchy of needs.

Herzberg’s Two-Factor Theory

Frederick Herzberg came up with the idea that there are things at work that make us happy (motivators) and things that, if missing, make us unhappy (hygiene factors).

Motivators are things like recognition and achievement. Hygiene factors are things like salary and working conditions. If the hygiene factors aren’t right, we won’t be happy at work, but they don’t make us excited about our job either.

The motivators are what get us going (Herzberg, Mausner, & Snyderman, 1959).

Self-Determination Theory

Richard Ryan and Edward Deci tell us that we need three things to feel motivated: autonomy (feeling in control), competence (feeling good at what we do), and relatedness (feeling connected to others).

When we have these, we’re more likely to be motivated from within, which is called intrinsic motivation (Ryan & Deci, 2000).

Recent Studies About Motivation

Recent studies give us even more insight into what makes us tick.

Angela Duckworth’s research on “grit” shows that sticking with our goals and having passion for what we do is a huge part of success, even more than talent or smarts (Duckworth et al., 2007). This means that perseverance is key.

Carol Dweck’s work on “growth mindset” shows that believing we can improve through effort makes us more likely to embrace challenges and keep going when things get tough (Dweck, 2006).

This mindset helps us stay motivated because we see failures as opportunities to learn rather than roadblocks.

Importance of Motivation in Training

Motivation is crucial when it comes to training and development. If people are motivated, they engage more with training, remember what they learn, and apply new skills better. Research by Noe and Schmitt shows that motivated trainees perform better and improve more than those who aren’t as motivated (Noe & Schmitt, 1986).

Imagine a company rolling out a new software system. Employees who are motivated to learn it will dive into training sessions, ask questions, and practice until they get it right, leading to a smoother transition and higher productivity.

Importance of Motivation in Leadership

Good leaders know how to motivate their teams. Motivated employees are more productive, creative, and committed to their work. Leaders who understand what motivates people can create environments where motivation flourishes.

Kouzes and Posner found that leaders who inspire a shared vision and recognize individual contributions significantly boost motivation and performance among their teams (Kouzes & Posner, 2002).

For instance, a manager who regularly acknowledges their team’s hard work and celebrates successes can build a motivated and high-performing team.

Importance of Motivation in Personal Development

Personal development is all about motivation. Whether it’s learning a new skill, adopting a healthy habit, or achieving a long-term goal, motivation drives personal growth. Richard Ryan and Edward Deci’s Self-Determination Theory highlights that people who pursue goals for intrinsic reasons, like personal growth or interest, are more likely to be happy and achieve more (Deci & Ryan, 2000).

For example, someone learning a new language because they love it will likely stick with it longer and enjoy the process more than someone who’s doing it just for a job requirement.

How to Help Overmotivated Underachievers

Sometimes, people can be very motivated but still not achieve their goals.

This can happen if they set unrealistic goals, lack direction, or don’t have the necessary skills. Helping these overmotivated underachievers involves providing guidance, setting realistic expectations, and offering support.

For example, an employee eager to take on multiple projects might struggle to deliver quality results because they’ve taken on too much. A good leader can help by prioritizing tasks, offering training, and giving regular feedback to channel the employee’s motivation effectively.

By understanding these deeper aspects of motivation and addressing common misconceptions, we can create environments where motivation thrives, leading to greater success and satisfaction in both personal and professional contexts.

3. Learning to Motivate Ourselves

Now that we’ve explored what motivation is and dug into its deeper aspects, it’s time to get practical. How can we motivate ourselves?

This section is all about finding ways to keep our motivation high and turning that motivation into real, lasting momentum.

Practical Ways to Keep Ourselves Motivated

Keeping ourselves motivated can sometimes feel like a challenge, especially when the initial excitement wears off. Here are some practical tips to help maintain your motivation:

1. Set Clear Goals: Having clear, specific goals gives you something to aim for. Break down big goals into smaller, manageable steps. For example, if you want to run a marathon, start with a goal of running a mile without stopping. Achieving these small steps will keep you motivated and build your confidence.
2. Create a Routine: Establishing a daily routine can help keep you on track. Make time for activities that contribute to your goals. If you’re learning a new language, set aside 15 minutes every day for practice. Consistency is key to maintaining motivation.
3. Find Your ‘Why’: Understanding why you want to achieve something can boost your motivation. Ask yourself, “Why is this important to me?” Connecting your goals to a deeper purpose makes it easier to stay motivated. For instance, learning a new skill might help you advance in your career or improve your quality of life.
4. Stay Positive: Positive thinking can have a big impact on motivation. Focus on your strengths and celebrate your progress, no matter how small. When you encounter setbacks, remind yourself of past successes and what you’ve already accomplished.
5. Visualize Success: Imagine yourself achieving your goals. Visualization can make your goals feel more real and attainable. Picture the steps you’ll take and how you’ll feel when you succeed. Athletes often use this technique to improve performance, and it can work for you too.
6. Seek Inspiration: Surround yourself with things that inspire you. This could be motivational quotes, books, podcasts, or even a mentor. Inspiration keeps the fire of motivation burning and provides new ideas and perspectives.
7. Reward Yourself: Give yourself rewards for achieving milestones. These rewards can be small, like treating yourself to a favorite snack after completing a task, or bigger, like a day off after finishing a big project. Rewards reinforce positive behavior and make the journey more enjoyable.

How to Turn Motivation into Momentum

Motivation is great, but it’s even better when we turn it into momentum. Momentum is the force that keeps you going once you’ve started. Here’s how to transform your motivation into unstoppable momentum:

1. Start Small and Build Up: Begin with small, achievable tasks. Completing these tasks gives you a sense of accomplishment and builds momentum. For example, if you’re writing a book, start by writing one page a day. As you build confidence, increase your daily goal.
2. Stay Consistent: Consistency is the secret ingredient to building momentum. Stick to your routine and keep showing up, even when you don’t feel like it. Over time, these small, consistent actions add up to significant progress.
3. Track Your Progress: Keep a record of your achievements. This could be a journal, a checklist, or an app. Seeing your progress in black and white can be incredibly motivating and helps maintain momentum. It reminds you of how far you’ve come and keeps you focused on your goals.
4. Eliminate Distractions: Identify and remove distractions that can derail your momentum. Create a focused work environment and set boundaries. For example, turn off notifications on your phone when you’re working on an important task.
5. Build a Support System: Surround yourself with supportive people who encourage you and hold you accountable. Share your goals with friends, family, or a mentor. Their support can provide the extra push you need to keep going.
6. Stay Flexible: Be prepared to adapt and adjust your plans as needed. Sometimes, things won’t go as expected, and that’s okay. Flexibility allows you to navigate obstacles without losing momentum.
7. Reflect and Adjust: Take time to reflect on your progress regularly. What’s working well? What could be improved? Use these reflections to adjust your approach and keep moving forward.

By applying these strategies, you can keep your motivation high and turn it into a powerful force that propels you toward your goals. Remember, it’s not about never losing motivation; it’s about knowing how to find it again and keep going.

4. Motivation in Action

We’ve covered the basics of motivation and learned some practical tips to keep ourselves motivated. Now, let’s get into the fun part: seeing how motivation works in different areas of our lives.

Whether it’s at work, school, or in personal projects, understanding how to apply motivation can make a big difference. So, let’s dive into some real-world scenarios and explore how to stay motivated and overcome challenges.

Motivation at Work: Strategies and Tips

Keeping motivated at work can sometimes be a challenge, especially when faced with repetitive tasks or long projects. Here are some strategies to keep the spark alive:

1. Set Clear Objectives: Having clear, achievable goals gives you direction. For instance, instead of saying, “I want to improve my sales,” try saying, “I aim to increase my sales by 10% over the next three months.” This way, you know exactly what you’re working towards.
2. Seek Feedback: Regular feedback helps you understand your progress and areas for improvement. Don’t be shy to ask your boss or colleagues for constructive criticism. Think of it like playing a video game – you need to know your score to get better, right?
3. Take Breaks: It’s important to recharge. Short breaks during the day can boost your productivity and keep you motivated. Try the Pomodoro Technique: work for 25 minutes, then take a 5-minute break. After four sessions, take a longer break. Imagine it like intervals in a basketball game – you need those breaks to perform your best.
4. Celebrate Achievements: Recognize and celebrate your accomplishments, no matter how small. Treat yourself to something nice after completing a task. Celebrating successes keeps you motivated to achieve more. Picture it as giving yourself a gold star sticker – it feels good, right?
5. Find Meaning in Your Work: Connecting your tasks to a larger purpose can increase motivation. For example, if you’re in customer service, remember that your work helps solve people’s problems and makes their day better. It’s like being a superhero, but without the cape.

Motivation in School: Keeping Students Engaged

For students, staying motivated can be tough, especially with distractions and pressures from various sources. Here are some tips to help students stay engaged:

1. Set Specific Study Goals: Break down study sessions into manageable tasks. Instead of saying, “I need to study math,” set a goal like, “I will complete three math problems in the next 30 minutes.” It’s like leveling up in a game – one step at a time.
2. Create a Study Schedule: Having a consistent study routine can help build good habits. Schedule study times and stick to them. This consistency helps build momentum and reduces procrastination. Think of it as having a game plan for the big match.
3. Use Active Learning Techniques: Engage with the material actively. This could be through discussions, practice problems, or teaching the material to someone else. Active learning makes studying more interesting and helps retain information better. Imagine it like being a coach – teaching others helps you learn too.
4. Reward Yourself: Just like at work, rewards can boost motivation. After completing a study session, reward yourself with something enjoyable, like a short game or a snack. It’s like getting a treat after doing something good – you deserve it!
5. Stay Connected: Study groups can provide support and motivation. Discussing topics with peers can make learning more enjoyable and provide different perspectives on the material. It’s like having teammates to train with – you’re all in this together.

Motivation in Personal Projects: Staying on Track

Whether it’s a hobby or a long-term goal, personal projects require motivation to see them through. Here are some ways to stay motivated:

1. Passion and Interest: Choose projects that genuinely interest you. Passion naturally fuels motivation. For example, if you love painting, you’re more likely to stay motivated to improve your skills and complete your artworks. It’s like playing your favorite sport – you just want to keep getting better.
2. Break It Down: Large projects can feel overwhelming. Break them into smaller, manageable tasks. For example, if you’re writing a book, start with an outline, then work on one chapter at a time. Think of it like building a LEGO set – one piece at a time.
3. Track Your Progress: Keeping a journal or a progress tracker can help you see how far you’ve come. This visual representation of your efforts can boost motivation and give you a sense of accomplishment. It’s like seeing your score improve in a game – it feels great!
4. Find a Community: Join groups or communities with similar interests. Sharing your progress and receiving feedback can be very motivating. For instance, if you’re into running, joining a local running club can keep you accountable and inspired. It’s like being part of a team – you push each other to do better.
5. Stay Flexible: Be open to adjusting your plans. Sometimes, things don’t go as expected, and that’s okay. Flexibility allows you to navigate challenges without losing motivation. Think of it like changing your game strategy – adapt and keep moving forward.

Overcoming Common Motivation Challenges

We all face obstacles that can sap our motivation. Here’s how to tackle some common challenges:

1. Procrastination: This is a major motivation killer. To overcome it, use techniques like the Pomodoro Technique or set a timer for a short burst of work. Often, just starting is the hardest part. It’s like jumping into a cold pool – once you’re in, it’s not so bad.
2. Fear of Failure: Fear can paralyze us. Remember that failure is part of learning. Embrace mistakes as opportunities to grow. For example, Thomas Edison famously said, “I have not failed. I’ve just found 10,000 ways that won’t work.” It’s like trying different moves in a game until you find the winning strategy.
3. Lack of Support: Feeling isolated can demotivate. Seek out mentors, join support groups, or connect with friends who encourage and motivate you. It’s like having a coach or cheerleaders – their support can make all the difference.
4. Burnout: Working too hard without breaks can lead to burnout. Ensure you take regular breaks, prioritize self-care, and set realistic expectations. Balance is key to long-term motivation. It’s like pacing yourself in a marathon – you need to take it step by step.
5. Negative Environment: A toxic environment can drain your energy. Try to create a positive space around you. If possible, address issues directly or seek a change in environment. It’s like playing on a well-maintained field – the right environment helps you perform better.

You can tackle different areas of your life with renewed motivation and energy. Whether at work, school, or in personal projects, staying motivated and overcoming challenges is within your reach.

5. Your Motivation Toolbox

We’ve journeyed through understanding motivation, debunking myths, and seeing how to apply it in real life. Now, it’s time to arm you with tools that can keep your motivation levels high.

Think of this section as your personal motivation toolbox. Whenever you feel your motivation dwindling, these tools will help you get back on track.

Motivation Quotes for Work

Quotes can be powerful motivators. Here are some to inspire you at work:

1. “The only way to do great work is to love what you do.” – Steve Jobs
2. “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” – Albert Schweitzer
3. “Opportunities don’t happen. You create them.” – Chris Grosser

Motivation Quotes for Life

Here are some quotes to keep you motivated in life:

1. “The best way to predict the future is to invent it.” – Alan Kay
2. “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis
3. “The only limit to our realization of tomorrow is our doubts of today.” – Franklin D. Roosevelt

Books on Motivation

Books are great for deep dives into motivation. Here are a few recommendations:

1. Mindset: The New Psychology of Success by Carol S. Dweck
2. Grit: The Power of Passion and Perseverance by Angela Duckworth
3. Drive: The Surprising Truth About What Motivates Us by Daniel H. Pink

Courses on Motivation

Online courses can provide structured learning and new perspectives. Here are some good ones:

1. Coursera’s “Motivation and Emotion” by the University of Toronto
2. edX’s “The Science of Happiness” by UC Berkeley
3. Udemy’s “Motivation Mastery” by Steve Scott

Apps to Boost Motivation

Technology can be a great aid in staying motivated. Here are some apps that can help:

1. Habitica: Turns your tasks into a game.
2. Forest: Helps you stay focused and present.
3. Todoist: A task manager that helps you keep track of your goals.

Motivational Videos and Podcasts

Sometimes, listening to others’ stories can give us a boost. Here are some to check out:

1. TED Talks: Search for motivation-related talks.
2. The Tony Robbins Podcast: Motivational insights from Tony Robbins.
3. The Tim Ferriss Show: Interviews with high achievers on their habits and motivation.

Journaling for Motivation

Journaling can help you track your progress and stay motivated. Here’s how to start:

1. Set Daily Goals: Write down what you want to achieve each day.
2. Reflect on Your Day: At the end of the day, write about what went well and what you can improve.
3. Celebrate Wins: Note your achievements, no matter how small.

Accountability Partners

Having someone to keep you accountable can boost your motivation. Here’s how to find one:

1. Choose Someone You Trust: Pick a friend, family member, or colleague who supports your goals.
2. Set Regular Check-Ins: Schedule times to discuss your progress and challenges.
3. Be Honest: Share your struggles and successes openly.

Motivation Rituals

Creating rituals can help keep your motivation high. Here are some ideas:

1. Morning Routine: Start your day with activities that energize you, like exercise or reading.
2. Midday Break: Take a short break to recharge and refocus.
3. Evening Reflection: Spend a few minutes reflecting on your day and planning for tomorrow.

Keep yourself motivated.

You’ve now got a full motivation toolbox to help you stay inspired and achieve your goals.

Remember, motivation isn’t something that happens by magic. It’s a skill that you can develop and strengthen over time.

Use these tools, keep learning, and stay committed to your path. With motivation in your corner, there’s nothing you can’t achieve.

Combined Sources

• Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin Press.
• Deci, E. L., & Ryan, R. M. (2000). Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being. American Psychologist, 55(1), 68-78.
• Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and Passion for Long-Term Goals. Journal of Personality and Social Psychology, 92(6), 1087-1101.
• Dweck, C. S. (2006). Mindset: The New Psychology of Success. New York: Random House.
• Gallup. (2017). State of the American Workplace. Link
• Herzberg, F., Mausner, B., & Snyderman, B. B. (1959). The Motivation to Work. New York: John Wiley & Sons.
• Kouzes, J. M., & Posner, B. Z. (2002). The Leadership Challenge. San Francisco: Jossey-Bass.
• Maslow, A. H. (1943). A Theory of Human Motivation. Psychological Review, 50(4), 370-396.
• Noe, R. A., & Schmitt, N. (1986). The Influence of Trainee Attitudes on Training Effectiveness: Test of a Model. Personnel Psychology, 39(3), 497-523.