In the past few months, I have had ample time for self-reflection. Among the important topics I have pondered upon, one that stands out is the cultivation of the right kind of motivation for the tasks that lie ahead of me.
Maybe you have also, at some point in your life, thought about this topic. Are you the type of person who’s always looking for the next challenge? Do you thrive on learning and growth, even when there’s no immediate reward in sight? If so, you might already be familiar with the concept of intrinsic motivation.
Intrinsic motivation is the kind of motivation that comes from within. It’s the drive to pursue a task or goal because it’s interesting, enjoyable, or aligned with our personal values and passions. Unlike extrinsic motivation, which comes from external factors like rewards or punishments, intrinsic motivation is self-generated and self-sustaining. In other words, it’s the kind of motivation that keeps us going even when the going gets tough.
So, what are the benefits of intrinsic motivation? For one thing, it can lead to a greater sense of fulfillment and satisfaction in our lives. When we’re pursuing goals that are meaningful to us, we’re more likely to feel a sense of purpose and engagement in what we’re doing. We’re also more likely to stick with those goals over the long-term, since our motivation isn’t dependent on external rewards or approval. Plus, when we’re intrinsically motivated, we’re more likely to experience a state of “flow” – that elusive feeling of being completely absorbed in what we’re doing, to the point where time seems to fly by. In short, intrinsic motivation is a powerful force that can help us achieve our goals, find meaning and purpose, and enjoy the journey along the way.
In this article, I want to talk about the importance of intrinsic motivation and provide strategies to cultivate it.
Brief Introduction to Intrinsic Motivation
When we talk about intrinsic motivation, we’re actually talking about several different types of motivation. One type is enjoyment – the simple pleasure we get from doing something we love, like playing a musical instrument or solving a puzzle. Another type is curiosity – the drive to explore and discover new things, simply because we find them interesting. Yet another type is personal growth – the desire to improve ourselves and become the best versions of ourselves we can be. All of these types of intrinsic motivation are important, and they can work together to help us achieve our goals and live fulfilling lives.
One of the key benefits of intrinsic motivation is that it can help us stay committed to our goals over the long-term. When we’re intrinsically motivated, we’re less likely to give up when we encounter obstacles or setbacks. Instead, we’re more likely to view these challenges as opportunities for growth and learning. We’re also more likely to persist in our efforts even when the rewards aren’t immediate or obvious. This can be especially important for achieving long-term goals that require sustained effort and dedication.
Intrinsic rewards are the positive feelings and experiences that come from doing something we’re passionate about or that aligns with our personal values. These rewards can be powerful motivators, even when there’s no external reward or recognition involved. For example, someone who’s passionate about music might feel a sense of accomplishment and fulfillment after mastering a difficult piece, even if no one else is listening. Similarly, someone who’s committed to personal growth might feel a sense of satisfaction and pride after overcoming a difficult challenge or learning a new skill. These intrinsic rewards can keep us motivated and engaged, even when the going gets tough.
One of the most famous studies on intrinsic motivation was conducted by Edward Deci and Richard Ryan in the 1970s and 1980s. They developed a theory called Self-Determination Theory (SDT), which posits that people are most motivated when they have autonomy, competence, and relatedness.
Autonomy refers to the degree to which people feel in control of their own behavior and choices. Competence refers to the degree to which people feel capable of achieving their goals and tasks. Relatedness refers to the degree to which people feel connected to others and part of a larger community.
Deci and Ryan’s research has shown that when people have autonomy, competence, and relatedness in their activities, they are more likely to be intrinsically motivated and to engage in those activities for their own sake. On the other hand, when people feel controlled, incompetent, or disconnected from others in their activities, they are more likely to be extrinsically motivated and to engage in those activities only for external rewards like money or recognition.
In my view, cultivating intrinsic motivation for important endeavors such as one’s career or life mission is essential for achieving a sense of purpose and happiness. Unlike hedonistic consumption, which only offers fleeting pleasure, intrinsic motivation provides us with lasting satisfaction and fulfillment.
The (Layman) Science behind Intrinsic Rewards
Intrinsic rewards are powered by the brain’s natural pleasure centers. When we engage in activities that we find enjoyable, interesting, or meaningful, our brains release dopamine, a neurotransmitter that’s associated with feelings of pleasure and reward. Dopamine is produced in a specific part of the brain called the ventral tegmental area (VTA), which is located near the base of the brainstem. From there, dopamine is transported to various regions of the brain, including the nucleus accumbens, which is often referred to as the brain’s “pleasure center.”
The nucleus accumbens plays a key role in the brain’s reward system. When dopamine is released into the nucleus accumbens, it activates a network of neurons that are involved in processing rewards and reinforcing behaviors that are associated with positive outcomes. This positive feedback loop can reinforce our intrinsic motivation and keep us coming back for more. In fact, research has shown that people who are intrinsically motivated are more likely to experience greater creativity, persistence, and satisfaction in their work and personal lives.
However, the relationship between dopamine and intrinsic rewards is complex. Dopamine release can be influenced by a variety of factors, including our expectations, past experiences, and the context in which the activity occurs. For example, if we have high expectations for a particular activity and it doesn’t live up to those expectations, we may experience a decrease in dopamine release and a corresponding decrease in intrinsic motivation. Similarly, if we have negative past experiences associated with a particular activity, we may be less motivated to engage in that activity in the future.
Overall, the science behind intrinsic rewards and the brain’s pleasure centers is still an area of active research. However, by understanding the basic mechanisms of the brain’s reward system, we can begin to see how intrinsic motivation can be harnessed to drive creativity, productivity, and satisfaction in our personal and professional lives.
Examples of People Motivated by Intrinsic Rewards
There are many successful and prominent people who publicly talked about being motivated by intrinsic rewards.
- J.K. Rowling – The author of the Harry Potter series has spoken about how her love of writing and storytelling was what drove her to keep going, even in the face of rejection. She has said that she never wrote with the goal of becoming wealthy or famous; she simply loved the process of creating stories that would captivate readers.
- LeBron James – The NBA superstar has often talked about how his love of the game is what motivates him to keep improving. He has said that he’s not motivated by money or accolades; he just wants to be the best player he can be and help his team win.
- Elon Musk – The billionaire entrepreneur is known for his ambitious projects, such as SpaceX and Tesla. He has said that his motivation comes from a desire to create a better future for humanity. He is driven by the idea of making life on Earth more sustainable and exploring the possibilities of space travel.
- Frida Kahlo – The Mexican painter is known for her powerful and emotional self-portraits. She was motivated by a desire to express her own experiences and emotions through her art, and to challenge societal norms around gender and sexuality.
- Simone Biles – The Olympic gymnast is widely considered to be one of the greatest gymnasts of all time. She has spoken about how her love of the sport and her desire to push herself to new heights is what motivates her to keep training and competing.
In all of these examples, these people were driven by their own internal motivations, whether it was a love of their craft, a desire to make a positive impact on the world, or a drive to push themselves to new heights. They weren’t motivated by external rewards like money or fame, but rather by a deep sense of purpose and passion. This obviously raises the question whether intrinsic motivation is a necessaty to reach such great heights…
Cultivating Intrinsic Motivation
Ok, let’s get to business. If you want to tap into the power of intrinsic motivation, there are a few things you can do. First, try to identify your core values and passions. What activities or pursuits bring you the most joy and fulfillment? What do you care about most deeply? Once you’ve identified these things, try to incorporate them into your daily life as much as possible. Set goals that align with your values and passions, and work towards them with a sense of purpose and commitment. Finally, try to create an environment that supports your intrinsic motivation. Surround yourself with people who inspire and motivate you, and create routines and habits that help you stay focused and productive. By doing these things, you can cultivate a sense of intrinsic motivation that can help you achieve your goals and live a fulfilling life.
In the following, I give four detailed tips for cultivating intrinsic motivation that you can corporate immediately into your daily life.
I. Find Your “Why”
One of the best ways to cultivate intrinsic motivation is to identify your “why.” What drives you? What are your values and passions? When you have a clear understanding of what motivates you, you’ll be more likely to find meaning and purpose in your work and personal life. Ask yourself questions like, “What kind of impact do I want to make in the world?” or “What brings me joy and fulfillment?” By understanding your underlying motivations, you can tap into a deeper source of intrinsic motivation that will keep you going even when the going gets tough.
Example: Meet Sarah. Sarah is a freelance writer who is struggling to stay motivated. She enjoys writing, but lately, she’s been feeling uninspired and unmotivated. One day, Sarah takes some time to reflect on her values and passions. She realizes that she’s most motivated when she’s writing about topics that she cares about deeply, like social justice and environmental issues. With this newfound insight, Sarah starts seeking out writing assignments that align with her values. She pitches articles to magazines and websites that focus on these topics and starts to feel a renewed sense of purpose and motivation in her work.
II. Set Goals That Align with Your Values
Another way to cultivate intrinsic motivation is to set goals that align with your values. When you’re working toward something that’s meaningful and important to you, you’ll be more likely to stay motivated and committed. However, it’s important to make sure that your goals are realistic and achievable. Setting goals that are too lofty or unrealistic can actually undermine your motivation by making you feel overwhelmed or discouraged. Instead, focus on setting small, achievable goals that build on each other over time.
Example: Now let’s meet John. John is an entrepreneur who has been working tirelessly to grow his business. He’s set a goal to double his revenue in the next year, but he’s struggling to stay motivated. One day, John realizes that his goal is focused solely on financial success, and he’s lost sight of why he started his business in the first place. He takes a step back and reevaluates his goals, and he decides to shift his focus to creating products and services that truly make a difference in people’s lives. He sets a new goal to launch a product that will help people achieve their health and wellness goals, and he feels a renewed sense of motivation and purpose.
III. Embrace Challenges and Failure
Intrinsic motivation thrives on challenge and growth. When we’re faced with a difficult task or obstacle, it can be easy to feel discouraged or overwhelmed. However, these challenges can also be opportunities for growth and learning. Embrace challenges as a chance to develop new skills and perspectives, and don’t be afraid to fail. Failure is a natural part of the learning process, and it can actually fuel your intrinsic motivation by helping you develop resilience and perseverance.
Example: Meet Maria. Maria is a software developer who has been working on a complex project for months. She’s encountered numerous obstacles and setbacks along the way, and she’s feeling frustrated and demotivated. However, Maria realizes that each challenge is an opportunity to learn and grow. She starts to view each obstacle as a puzzle to be solved, and she approaches each problem with curiosity and determination. When she encounters a setback, she takes time to reflect on what went wrong and how she can do better next time. As a result, Maria becomes more resilient and confident in her abilities, and she feels more motivated to tackle future challenges.
IV. Celebrate Your Successes
Finally, it’s important to celebrate your successes along the way. When you achieve a goal or reach a milestone, take time to acknowledge and celebrate your accomplishments. Celebrating your successes can help reinforce your intrinsic motivation by giving you a sense of progress and momentum. Plus, it’s just plain fun to celebrate your hard work and achievements!
Example: Finally, let’s meet Alex. Alex is a college student who has been working hard to get good grades. However, he’s been feeling burnt out and overwhelmed lately. One day, Alex receives an A on a difficult exam, and he decides to celebrate by treating himself to his favorite restaurant. This small act of celebration gives Alex a much-needed boost of motivation and positivity. He starts to look for opportunities to celebrate his successes, whether it’s treating himself to a special meal or sharing his accomplishments with his friends and family. By celebrating his successes, Alex is able to stay motivated and focused on his goals.
By following these tips, you can cultivate intrinsic motivation and tap into a powerful source of creativity, productivity, and fulfillment in your personal and professional life. Remember, intrinsic motivation is all about finding joy and meaning in what you do. When you can tap into that joy and meaning, there’s no limit to what you can achieve!
Strategies for Maintaining Intrinsic Motivation over Time
Besides cultivating intrinsic motivation, it is also important to maintain it over time, as it allows us to stay committed and engaged in pursuing our goals, even when faced with obstacles or setbacks. I want to give you three brief strategies that you can apply to maintain (or regain) your motivation for long periods of time.
I. Seek Out Challenges and Opportunities for Growth
One of the best ways to maintain intrinsic motivation over time is to seek out new challenges and opportunities for growth. When we are faced with difficult tasks or situations, we are forced to stretch ourselves beyond our comfort zones, which can lead to a sense of accomplishment and satisfaction. By seeking out these challenges, we can keep ourselves motivated and engaged in our work.
Example: let’s say you are a writer who has been working on a novel for several months. At first, the writing came easily and you felt excited and motivated to continue. But now, you are struggling to come up with new ideas and the writing feels more like a chore than a passion. To maintain your intrinsic motivation, you might try setting a new challenge for yourself, such as writing a certain number of words per day or experimenting with a new writing style. By pushing yourself outside of your comfort zone, you can rekindle your passion for the project and maintain your motivation over time.
II. Find Joy in the Journey
Another strategy for maintaining intrinsic motivation over time is to focus on finding joy in the journey, rather than just the destination. When we are working towards a long-term goal, it can be easy to become fixated on the end result and lose sight of the joy and satisfaction we can derive from the process itself. By focusing on the present moment and finding joy in the journey, we can maintain our motivation and sense of fulfillment over time.
Example: let’s say you are training for a marathon. While the end goal of completing the race is important, it’s also important to find joy in the process of training. You might try focusing on the sense of accomplishment you feel after completing a particularly challenging workout or the rush of endorphins you experience after a long run. By finding joy in these small moments, you can maintain your motivation and sense of purpose throughout the entire training process.
III. Set Meaningful Goals
Finally, setting meaningful goals can be a powerful way to maintain intrinsic motivation over time. When we set goals that are aligned with our values and sense of purpose, we are more likely to feel motivated and invested in the outcome. By setting goals that are meaningful to us, we can maintain our intrinsic motivation and sense of fulfillment over time.
Example: let’s say you are an entrepreneur who has just launched a new business. While financial success is important, it’s also important to set goals that align with your values and sense of purpose. You might set a goal to create a product that will make a positive impact on the world or to build a company culture that values creativity and collaboration. By setting meaningful goals, you can maintain your motivation and sense of purpose over time, even in the face of challenges and setbacks.
Conclusion
Intrinsic motivation is the fuel that powers us towards long-term fulfillment and success. It is the force that drives us to pursue our passions, to grow, to learn, and to become better versions of ourselves. As we have seen throughout this article, cultivating intrinsic motivation comes with a plethora of benefits, including increased productivity, creativity, and overall well-being.
By focusing on intrinsic rewards such as personal growth, learning, and enjoyment, we are more likely to maintain our motivation over time and achieve our goals. When we pursue tasks for their own sake rather than for external rewards, we are more likely to find meaning and purpose in our work and lives.
If you’re looking to achieve long-term success and fulfillment in your life, it’s crucial to cultivate intrinsic motivation. By focusing on activities and pursuits that bring you joy, challenge you, and help you grow, you can tap into the power of intrinsic motivation and achieve your goals with greater ease.
So, take a moment to reflect on your own sources of intrinsic motivation. What activities or pursuits bring you joy? What challenges you and helps you grow? Once you’ve identified these sources, make a conscious effort to integrate them into your daily life. Seek out opportunities to learn, to take on new challenges, and to find joy in the journey.
Remember, intrinsic motivation is not a finite resource – it can be cultivated and nurtured over time. By focusing on intrinsic rewards, you can tap into your own potential and achieve the success and fulfillment you deserve. So, go out there and cultivate your intrinsic motivation today!
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