subject: Do You Want More Motivation? [print this page] Copyright (c) 2010 Maurine PattenMotivation is desired by almost everyone. It is what is needed to accomplish daily tasks as well as larger projects. It is necessary whenever goals are set if they are to be achieved.People are motivated by different things, and there are times when motivation is lacking. Motivation is important if tasks are to be completed and goals are to be met.Positive Psychology researchers have been studying motivation in order to find ways to increase motivation. Self-determination theory by Ryan and Deci is the best researched and most accepted motivation theory at this time. It describes motivation as a continuum of six different levels. The continuum begins with not being motivated, moving through three extrinsic (external) levels, and ending with two intrinsic (internal) levels.They believe motivation is related to three basic human needs:1. Competence,2. Autonomy, and3. Relatedness.You can think of these three needs as ingredients that are necessary for someone to feel motivated. For instance, when you feel competent or able to do something that is important to you, your motivation to do the activity increases. When you feel like you are able to act on your own without feeling controlled by others, you are motivated to move forward with a task. And when you are able to connect with others in positive ways you are often motivated to do something you are not likely to do alone.Keeping in mind the three basic needs related to motivation, the first level on the continuum is unmotivated. When you are not motivated, you do not value the activities or expect a positive outcome. You also do not feel competent doing the activity. Sometimes people are at this level when they start a healthy eating plan or an exercise program. Unless at least one of the above three needs can be met, the plan is likely to fail.At the next level, external motivation begins to be important because it meets the competency need by giving bribes or punishment. These are usually activities you have to do but see no value in doing them. They are usually not fun. Chores or cleaning often fall in this category. The bribes and punishment usually will be motivating as long as they are continued.The next two levels continue with external motivation. Competency continues to be important. The difference is that at these levels you begin to think you should do the activity. If you do not do it, there is often a feeling of guilt. However, the activity continues to not be enjoyable. Exercise can fall in this level of motivation.At the highest level of extrinsic motivation, the need for competency continues, The need for autonomy is beginning, and relatedness becomes important as you begin to do things to please others. You also begin to see reasons for doing an activity even though it is not enjoyable. You wonder who would be pleased by what you do. Knowing this begins to give you some satisfaction. At this level you begin to show an interest in the outcome and want it to match your personal values.The final two levels of the continuum are forms of intrinsic motivation. At this level, you are wiling to do something just for the experience itself because it will lead to growth, community, enjoyment, or intimacy. You realize it might help your health or the environment.Intrinsic motivation is strongly related to "flow" as you are fully engaged in the activity. It is highly satisfying because it often uses some of your strengths. To be effective, there needs to be a balance in the skills or abilities required to do the activity and the degree of challenge in completing it. Depending on the situation, intrinsic motivation can be easily undermined by payment, imposed deadlines, coercion, and unnecessary rules as these can make the activity less enjoyable.Choosing appropriate goals is key to motivation. Goals can be divided into two types. Performance goals focus on doing well, or trying to win at something. Mastery goals focus on trying to learn or improve. So instead of winning the competition, you try to improve your past performance or another internal standard of success. Mastery is concerned about learning rather than the grade and evokes more motivation.The following tips will help you increase your motivation:1. Make goals intrinsic if possible.2. Choose goals that are a good fit with your needs, interests, values, and personality.3. Work towards a desirable future outcome rather than trying to avoid an undesirable outcome.4. Focus on your goal's outcome and benefits.5. Choose mastery goals to meet competency needs rather than performance goals which can create anxiety.6. Remove any undeserving or self-doubting thoughts you have about yourself.To increase your motivation, think about the results you want to have so you are clear on what you need to do. As you make your plan to meet your goal, focus on the results and benefits you will have. You will discover just how motivated you can be.
