You may find it easy to stay motivated when you’re forced by your job, family or life in general to do something, but what happens when you’re not being pushed, and instead are choosing to spend your time in a different way? If all you need is a little push, then there are plenty of ways to do that. But what if you want to find something more lasting? What if you want to stay motivated?

Motivation is a big buzzword these days. It’s as common to hear motivational speakers as it is to hear motivational music. Everyone seems to want to know why they should feel motivated about something, often without even knowing what that thing is.

Humans have an innate drive for achievement. We want to be successful in our careers, build successful relationships, and live a healthy lifestyle. However, we often lose motivation to reach goals, and this can be very frustrating. Why? One of the reasons is that extrinsic motivation— money, praise, and recognition—is a limited source of motivation. When we can’t find the motivation to reach our goals from our own interests, we look for other sources. In other words, we look for external factors to motivate us.

What is the best source of intrinsic motivation? I was asked this question a few weeks ago by one of my coaching clients. Every day we wake up with the desire to meet our basic needs. Food, water, sex, shelter and social interaction. Some days we wake up more motivated than others. But that motivation never goes away. It just increases or decreases depending on what is happening in our lives.

  • Did you sleep well?
  • I just broke up with someone
  • Maybe you got laid last night.
  • Death in the family
  • You really attended a great seminar

These and a thousand other elements can affect our motivation from one day to the next. Now that we know that, we won’t be constantly motivated, or at least not at the level we’d like. How do you plan when motivation is low? That’s what we’re going to look at today. Go ahead.

What is the best source of intrinsic motivation? First, let’s understand what motivation is.

word-image-16969 Motivation is what drives people to act. However, it is not required to initiate an action. It’s a piece of the puzzle. Sometimes this happens automatically, like brushing your teeth, walking the dog or taking out the trash. You may not even recognize it as a motivation. – It’s become a habit. In other cases, motivation can seem like something that needs to be shot. This may require more physical, mental or emotional energy. For example, go on a diet, exercise or write an article. In his book Tiny Habits, B.J. Fogg describes motivation as your party animal friend. Great for a night out, but not someone you can count on to pick you up at the airport. If it’s there, take advantage of it. But that’s not the most reliable.

Extrinsic versus intrinsic motivation and other forms of motivation

In her Psychological Skills for Fitness Professionals course, licensed psychologist Dr. Lisa Lewis describes extrinsic and intrinsic motivation. External motivation: A means to an end. A reward is a clear consequence, such as. B. Money, social recognition, achieving a personal value or goal. Intrinsic motivation is 100% autonomous: The rewards you get are internal. Pure fun, feeling in the zone, efficiency or a step towards your Awesomeness. Intrinsic motivation refers to the spontaneous tendency of people to be curious and interested, to seek challenges, and to practice and develop their skills and knowledge, even in the absence of shared operational rewards (1). But according to self-determination theory, there are other types of motivation. It is not a question of lesser, greater, bad or good motivation, but of different types of motivation. Dr. Lisa Lewis describes them as follows. Implemented Regulation : It’s cold. I don’t want to go to the gym. Take me inside, because I know I’ll feel better afterwards. Identified Regulation : To housebreak a dog or a baby. It’s not something you really want to do, but you see the point of it and the results that matter. Integrated control : You like going to the gym, being active outside the gym, it brings you joy, even if it’s not always fun. We will not examine them separately. But let’s discuss what motivates them and what doesn’t.

Where the wrong motivation is used (why it is sometimes difficult)

Most of us think we need motivation to act. But motivation is the result of an action, not the cause. The more we do, the more motivated we are. word-image-6091 We also tend to believe that we are not motivated. But you can be motivated to exercise and watch Netflix at the same time. We think this is a lack of motivation to exercise, but it is actually an ambivalence between two competing motivations. One is immediately satisfying, the other not so much. Feeling two opposing emotions at the same time is perfectly normal. There is a gap between our values and our actions. Without excluding that there are trade-offs in life. If you say yes to one thing, chances are you’ll say no to something else. When we are motivated, it is easier for us to accept these compromises.

Motivation develops over time. The more consistent you are, the deeper these patterns will become

Our motivations usually come from outside and revolve around an external goal. They have very specific rewards or consequences.

  • 5 km run
  • to lose 10 pounds.
  • to get a six-finger tummy.
  • Vendetta
  • Preparation of the wedding

Some people say that these external goals should not be the source of your motivation. But to hell with these people. Outside things like this are great.  They are often the ones who lead us to take the first step in creating intrinsic motivation. But these things are usually superficial motivations for what we really want. It means moving toward or away from some kind of pain or discomfort. This is important because pain can make us do all things. As one endures the pain and discomfort, these external motivations turn into internal motivations as one perseveres. It becomes part of the identity.

  • I’m a climber.
  • Crossfitter
  • Runner
  • I don’t eat that kind of food.

In his book Atomic Habits, James Clear explains that the key to creating lasting habits lies in changing your personality. Your current behavior is simply a reflection of your current personality. What you do now is a reflection of the type of person you think you are (consciously or unconsciously). When you change your identity, you prepare yourself for certain challenges. If you change, ask other people to change too. They are used to a certain version of you, and you may like it. They can be judged, criticized or challenged.

How to get and stay motivated

A common belief about achieving goals is that we must obtain and maintain motivation.

  • We need to motivate ourselves to go to the gym.
  • We need to motivate ourselves to eat healthier and refrain from junk food.
  • We have to motivate ourselves to turn off Netflix and go to bed….

Motivation might get you to the gym once, but it won’t keep you exercising. Going to the gym motivates you to keep going. Motivation can get you to eat healthier, but it won’t get you to eat healthier. The healthier you eat, the more motivated you will be to keep at it. The key to increasing motivation is to keep going. Any action, no matter how small or large.

Action = Motivation

So why is it so hard to force yourself into action? In fact, most of us only act when we are emotionally inspired or when we are terrified of the consequences of inaction. They go to work every day because the consequence of not going is that they have to eat half-eaten sandwiches and Chinese food from the container in the alley. Another big problem with self-motivation is that it usually involves difficult emotions.

  • The pain and effort of going to the gym.
  • The problem with eating healthy.
  • Going to bed early instead of late with friends.

Finally, we struggle with motivation because we do the same thing over and over again. We tell ourselves that we just need to do it – show more motivation or willpower to achieve goal X. We never create an action plan that focuses on our behavior and incorporates our current habits, past mistakes, and the environment that affects us. It is important to realize that at some point you will lose the motivation to exercise or prepare the next serving of food. And that’s good. If you have motivation, use it – it’s a chance to do difficult things. But if you haven’t already, here are a few things to get you started.

1). Facilitates start-up and continuation

Using an exercise as an example. Instead of requiring you to go to the gym for 60 minutes 6 days a week. Give some of the steps required to achieve this. Don’t go to the gym. Preferably a 5 minute workout that you can do at home. Instead of downloading a complicated meal plan from the internet that limits what you can and cannot eat. Or forcing yourself to make elaborate recipes every day. Simplify this process by eating the same healthy breakfast, lunch and dinner every day.

2). Reason schedule

Go to bed at the same time every day and wake up at the same time. Train on the same days and at the same time. Grocery shopping, meal prep and eating the same few healthy meals over and over again. Keep it simple and familiar until it’s consistent.

3). Comments received

word-image-6092 If you don’t evaluate what you’re doing, you can only guess if it’s working or not. There are many ways to measure progress, but I like Seinfeld’s strategy. Comedian Jerry Seinfeld said the way to become a better comedian is to tell better jokes. And the way to tell the best jokes is to write every day. So Jerry took a wall calendar and put a red X on the days he wrote. After a few days, a chain will form. You will love watching this channel, and you will not want to interrupt it. As the chain progresses, reward yourself with something that has nothing to do with exercise or food.

4). So it hurts a little

We are often motivated because we know that the consequences of not doing something can be painful or unpleasant. They don’t go to work, don’t get paid and live on the streets. Not taking out the trash means a smelly house and flies. It’s counterintuitive, but I say it’s going to hurt. Make a list of the possible consequences of not following the behavior you are trying to achieve. Even better: Try answering 4 bullshit questions.

  • What are the advantages
  • What are the drawbacks?
  • What are the benefits of maintaining the status quo?
  • What are the disadvantages of maintaining the status quo?

5). Discover the real reason for the lack of motivation

If you’re still struggling to stay motivated to exercise and eat healthy, it might be time to revisit your ideas about your body, what it takes to lead a healthy lifestyle, and how comfortable that lifestyle is for you. This may require addressing some uncomfortable emotions. This may require you to be very honest with yourself. It may take someone else to point out your own bullshit.

6). Do something

At the end of the day, it’s about taking action. It doesn’t matter if it’s big or small. If you can’t do a full workout, do a half workout. If you can’t do half, do 10 push-ups. Let’s imagine a future where you have changed in an amazing way. For example, you’re back in shape and can now do fun things again. B. Take that camping trip you’ve always wanted. Think of all the good things you imagine happening there. Do something about it. All kinds of things.

7). Practice doing difficult things.

Face the feeling of discouragement and do the hard things. For example, I get up every morning and take a cold shower. Not for the health benefits, but because it’s really hard to get out of your warm, cozy bed into the icy water. When you practice difficult things, you get better at difficult things.

8). Use your past as an experience.

What other things have you not been fully motivated for in the past? Why did you make them? Can you use it now? We’re all motivated. It is already there, and we manifest it every day in different areas of our lives. Take a look at 10 things that motivate you. What needs are met in each of these three behaviors. Why have you maintained this situation over the years?

Is motivation important?

word-image-6093 When it comes to motivation, there are usually two camps of people. Those who think it’s everything and those who think it’s nothing. Well, I’m an advocate of separation, and I think it’s both. Motivation plays a role in change, but it also has its limits. I hope that through this article you begin to see the real problem. The problem is not the motivation, but the approach.

  • Setting unrealistic expectations about what we should do or change.
  • Putting too much emphasis on or relying solely on motivation. Being used as a scapegoat if we don’t do something.
  • Think all or nothing in terms of starting and maintaining consistency.
  • Don’t make it easy for us to create the conditions (physical and social) that help us succeed.

As BJ Fogg describes in his book Tiny Habits, there are 3 main sources of motivation.

  • yourself or what you want
  • profit or loss
  • Your context and environment

Use your experience as evidence. When have you acted without feeling or realizing you were motivated and why? When were you most motivated and why? Stop judging yourself, set goals and break them down, accept mistakes as discoveries and accept that it will probably take time. The environment always takes precedence over motivation. Set up the game so you can win. Remove distractions from your life and watch your motivation soar.

But what do you do if you can’t bring yourself to do it?

If you say you’re not motivated, you are, because you talk about it. I know, I know. Talk about dizzy. However, individual differences and life circumstances can affect motivation. For example, some people have had bad experiences with exercise or food as children. This can affect the rest of their lives. Maybe they’re afraid of looking ridiculous at the gym or embarrassed by their food choices. When this happens, it may be useful to consider whether our basic needs are being met. Basic physical needs :

  • good food
  • sleep
  • clear water
  • Daily physical activity (no sport)

Psychological needs:

  • Autonomy in our lives
  • feel competent
  • Connectedness and kinship with peers

If these needs are not met, this may be a good place to start. If this is the case, research shows that it can be helpful to work with someone or alone to improve your self-efficacy, define good outcomes, and reflect on effort and values.

In summary, this is a very disappointing answer to the question of what is the best source of intrinsic motivation.

Take action and be patient. To get and stay motivated, keep the following 7 things in mind.

  • Sometimes you’ll be motivated, sometimes you won’t, and that’s okay.
  • It’s easier if you start small. Place the bar low enough so that you can easily step over it.
  • Plan your motivation and build your daily routine around exercise and nutrition.
  • To stay motivated, focus on the smallest action you can take to stay consistent.
  • Get feedback. your consistency and reward yourself for your consistency.
  • Give the reason for your lack of motivation
  • Do something! All kinds of things.

The best motivation is your action system. ### Photo by Johnson Wang on Unsplash Photo: Fitsum Admasu on UnsplashThis text is sensitive. Try generating new copy.. Read more about how can teachers promote intrinsic motivation and let us know what you think.

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