Ever had a day where you felt unstoppable-crossing tasks off your to-do list, crushing a workout, and tackling challenges head-on? And then the very next day, you can’t even bring yourself to get out of bed? That’s the up and down cycle of motivation and the frustrating part of it is that it can come and go like an unpredictable guest. One might ask, What’s going on here? Is motivation just unreliable, or is there a way to harness it more consistently? The good news is: motivation isn’t random-it’s a process we can work to understand and therefore influence.
What Is Motivation?
Motivation is the driving force behind everything we do, from getting out of bed in the morning to pursuing long-term goals like writing a book, running a marathon and or earning a college degree.
Yet, we have all experienced periods where our motivation seems to vanish, leaving us stuck in a self-sabotaging cycle of procrastination, resulting in us feeling guilt, depression, anxiety, and self-doubt. I see many individuals in my practice struggling with procrastination seeking answers to the questions: Why does this happen to me? And more importantly, how can I over come my bouts with procrastination.
The Science Behind Motivation
If you’ve ever blamed yourself for being lazy, stop right there. Motivation isn’t about will power-it’s about how our brains are wired it’s made up of a complex process influenced by both intrinsic (internal) and extrinsic (external) factors.
- Intrinsic Motivation: This comes from within and is driven by personal satisfaction, curiosity and passion. For example, intrinsic motivation to regularly run is driven by loving the way running makes one feel.
- Extrinsic Motivation: This is influenced by external rewards or pressures, for example, working harder for a promotion or running a race to earn a medal.
Our brain plays a crucial role in motivation, particularly the neurotransmitter dopamine. Dopamine not only gives us the feelings of pleasure—it’s crucial to our motivation, because dopamine reinforces behaviors that bring about feelings of reward. So when dopamine levels drop, so does our motivation.
Why We Lose Motivation
Several psychological factors can disrupt motivation:
- Lack of Clear Goals. Vague or overwhelming goals can make it harder to take action. For example, “I should work out more isn’t as motivating as “I’ll run 3 times a week.”
- Fear of Failure. Anxiety around not succeeding can lead to avoidance and procrastination. If you think you might fail your brain avoids trying at all.
- Instant Gratification Trap. Our brains crave immediate rewards, making long-term goals les appealing. Scrolling on your phone is an easy dopamine hit. Running 5 miles? Not so much-at least not right away.
- Burnout. Overworking without breaks can drain both physical and mental energy. If you’re exhausted your brain isn’t prioritizing motivation. It’s prioritizing survival.
- Low Dopamine Levels. Factors like stress, lack of sleep, or poor nutrition can reduce dopamine, making everything feel like a chore.
Motivation isn’t something you either have or don’t- it’s a skill that can be cultivated. It’s our actions that create motivation. By understanding the psychology behind motivation and implementing small, science-backed strategies, you can break mental barriers and take consistent action toward your goals.
Following are a few tips to help you reignite your motivation.
- Set SMART Goals. Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of setting the goal, “I want to run more,” set a goal like, “I will run 3 times a week for 30 minutes”.
- Use the “2-Minute Rule.” When your motivation is low, commit to just two minutes of action. If you’re struggling to exercise, start by putting on your running shoes. Small steps create momentum. Small wins lead to bigger ones.
- Find Your “Why.” Connect your goal to a deeper reason. Instead of focusing on external rewards such as losing weight for one’s physical appearance only focus on the internal benefits such as feeling more energized and healthy.
- Leverage Dopamine Triggers. Break tasks down into smaller steps and celebrate your progress along the way. Or pair difficult tasks with something enjoyable, like listening to music while cleaning. Make sure to get enough sleep, exercise, and time in nature in order to naturally boost dopamine.
- Reframe Failure as a Learning Tool. Shift your mindset: Failure is not a stop sign but rather it is a learning experience and provides us with valuable feedback. Ever set back is a clue, not a reason to quit. The most successful people are not the most talented-they are the most persistent.
