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A Gallup report revealed that 85% of employees worldwide are not engaged or are actively disengaged in their jobs. These statistics underscore a common issue: sustaining motivation over time is challenging.

We Misunderstand Motivation

A held misconception is that motivation is a spontaneous feeling that propels us into action, which is what I used to think. However, research by psychologists Edward Deci and Richard Ryan suggests that motivation is cultivated through intrinsic and extrinsic factors. Intrinsic motivation arises from internal satisfaction, while extrinsic motivation is driven by external rewards. Their self-determination Theory posits that intrinsic motivation is more sustainable over time.

Studies have shown that external rewards can sometimes diminish intrinsic motivation, a phenomenon known as the overjustification effect. When individuals receive extrinsic rewards for activities they already find enjoyable, their internal drive can decrease.

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The Surprising Truth About Willpower and Success

It’s a common belief that successful individuals possess more willpower. However, research by psychologist Roy Baumeister indicates that willpower functions like a muscle that can become fatigued with overuse. In experiments, participants who exerted self-control in one task showed diminished willpower in subsequent tasks, suggesting that relying solely on willpower may not be effective for sustained motivation.

Angela Duckworth’s research on “grit” emphasizes that passion and perseverance are more critical to long-term success than innate talent. Her studies demonstrate that individuals who maintain consistent interest and effort toward long-term goals are more likely to achieve success.

Why We Lose Motivation So Easily

Focusing exclusively on outcome based goals, such as aiming to lose a specific amount of weight, can lead to decreased motivation if immediate results aren’t visible. Emphasizing process based goals, like committing to regular exercise, fosters a sense of accomplishment and maintains motivation. 

Psychological Science indicates that visualizing success without considering the effort required can lead to complacency, as the brain may perceive the goal as already achieved, reducing the drive to take necessary actions.

The Role of Dopamine in Motivation

Dopamine, a neurotransmitter, plays a significant role in motivation and reward. Studies have found that higher dopamine levels are associated with increased motivation to pursue rewards, while lower levels can lead to decreased drive and increased procrastination.

To naturally enhance dopamine levels and boost motivation:

Set Achievable Goals: Completing small tasks can release dopamine, reinforcing positive behavior.

Celebrate Milestones: Acknowledging progress, no matter how minor, can enhance motivation.

Engage in New Activities: Novel experiences can stimulate dopamine production, maintaining interest and drive.

How to Stay Motivated (Even When You Don’t Feel Like It)

To cultivate sustained motivation:

Simplify Tasks: Starting with manageable actions can build momentum.

Adopt Identity-Based Habits: Align behaviors with the person you aspire to be, reinforcing commitment.

Develop Consistent Systems: Establish routines that support your goals, reducing reliance on fluctuating motivation levels.

That’s why I believe motivation is not a feeling; it’s a skill.

Understanding that motivation can be developed through intentional strategies is empowering. If we focus on intrinsic motivators, setting process-oriented goals, and creating supportive environments, individuals can enhance their motivation and increase the likelihood of achieving their objectives.

_{Table of Contents
Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behavior. Springer US.
Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego Depletion: Is the Active Self a Limited Resource? Journal of Personality and Social Psychology, 74(5), 1252–1265.
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.
Koo, M., & Fishbach, A. (2012). The Small-Area Hypothesis: Effects of Progress Monitoring on Goal Adherence. Psychological Science, 23(7), 667–669.
Salamone, J. D., Correa, M., Farrar, A., & Mingote, S. M. (2007). Effort-Related Functions of Nucleus Accumbens Dopamine and Associated Forebrain Circuits. Psychopharmacology, 191(3), 461–482.}

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