Hi friends,
Today I want to talk about motivation and finding ways to maintain it in our daily lives. Motivation is a crucial factor that drives us to achieve our goals, overcome challenges, and stay committed to our development.
Understand the locus of control
Our locus of control, internal or external, is the degree to which we believe we have control over what happens to us in our lives. It influences how we respond to circ*mstances that impact us and how motivated we feel to take action.
An external locus of control is when we believe that our life and the outcomes we experience are a result of external forces beyond our power. We think everything that happens to us occurs because of chance or luck—two things we can’t control.
The key to staying motivated is to develop an internal locus of control. This is when we believe that we’re responsible for the things happening to us and understand that we have control over the outcome. It’s a level of self-determination where we realize our efforts, decisions, and habits create the life we live.
So, how do we adopt an internal locus of control?
The first point I want to emphasize is that, regardless of your perception of how much control you have over your life, the amount of work you put into something is always within your control. The first step is to abandon the mindset that everything is left up to chance and, because of this, you should stop trying. You need to understand that you always have some level of power over your circ*mstances, even if you’ve been told otherwise:
- Be more aware of the choices you make and realize there is always a choice to be made.
- Don’t be afraid to ask for help or guidance from those around you.
- Spend time self-reflecting and trying to understand yourself better. Reflect on previous instances where you’ve felt a lack of control and write down what could have been done instead.
- Don’t be afraid to fail; it’s an opportunity to learn.
Know the different types of motivation
Next, I want to talk about the different types of motivation and how they impact you.
There are 4 different types of motivation, each with their own distinctions:
Intrinsic motivation: This is where you do something because it aligns with your values or just because it’s fun. Although it’s good to have intrinsic motivation, this type is fragile and can be undermined when we start feeling like we’re losing autonomy over our choices.
Extrinsic motivation: This is what most people think of when they imagine motivation. It’s when our motivation comes from outside of us—we’re doing something for a reward or to avoid a punishment. It’s the opposite type of motivation that you should seek if you want to be self-driven.
Introjected: This type of motivation can create resentment or tension. We do something because if we don’t, we’ll feel shameful or guilty. For example, you might go to the gym not because you enjoy it or care about the health benefits, but because you feel guilty if you don’t work out.
Identified: The reason you’re doing something is because it aligns with your idealized self. It’s something that you’ve internalized to be important and allows you to behave in accordance with your self-concept and identity. This is the most important type because it creates habitual behaviors are no longer choices. We understand our identity and that certain habits and behaviors need to be done so that we’re constantly aligned with our higher selves. For example, you might regularly volunteer at a local shelter or organization because you’re someone who values compassion and community service.
So, how can we implement identified motivation more into our lives?
- Really try and understand the reasoning behind a goal you want to achieve. Ask yourself “why do you actually want this thing?”. This is also a good time to review your values and whether or not your goal aligns with them.
- Constantly remind yourself about why the outcome matters to you because we often forget the reason that we started in the first place. —ex.
- Like James Clear said, make your goal, system, habit, or whatever you’re wanting to accomplish more motivating or fun. Beyond that, start associating the reward with the challenge itself. If you’re training for a marathon, instead of seeing the finish line as the only reward, find or fulfillment in the training process and the discipline you developed along the way.
- Adopt a positive mindset. Rather than complaining about having to workout in the morning or studying for an exam, start saying “I get to study for this exam and further my education” or “I’m blessed to have a body that works for me and allows me to exercise”. It’s all about perspective and embracing gratitude. If you put half the energy that you use from complaining into figuring out how to take the next step, you’ll accomplish a lot more.
Don’t neglect your emotional and mental health
Slumps are very real, and mental health can impact every aspect of motivation. Self-improvement and changing your life aren’t easy journeys by any means, and there will be times when stress and feelings of being overwhelmed can paralyze you. In these moments, it’s critical to take a break, a breather, or anything that can help reset your mental health. Remember to engage in activities that support your emotional needs. Not every second of the day needs to be spent doing something productive or working toward your goals. It’s okay to take breaks and have rest days; in fact, I think it’s crucial.
- Reward yourself often, even for the smallest achievements. It’s not about what you completed, but the fact that you completed something at all. Spend time acknowledging your accomplishments.
- Take it one step at a time and remember no action is too small. Starting small is what helps us build consistency in the long run.
- Embrace positive self-talk. Avoid talking yourself into a negative spiral, as it will only make you lose motivation and put you in a slump.
- Get an accountability partner. Having someone in your corner who will cheer for you and keep you accountable is a game changer.
Stay motivated, stay grateful, stay resilient.
Love,
Luna<3
