Motivation can be difficult to maintain over the course of the semester, yet it is critical to academic and personal success. A key difference between students who do and do not succeed is in their motivation and effort levels, NOT in their ability.

What is motivation? Motivation is a driving force behind human behavior. In short, it is the desire to act in service of a goal. We often have multiple sources of motivation to engage in behaviors directed at any one goal. For simplicity’s sake, there are two main types of motivation—extrinsic and intrinsic. Extrinsic motivation arises from outside forces reinforcing the action, such as praise from others or receiving good grades (or the desire to not fail a class!). Intrinsic motivation is internal and derives from passions, curiosity, and values of the individual. Both forms are useful in generating goal-directed behaviors, however intrinsic motivation can be stronger and more lasting.

 

  • Perfectionism—fears of not doing something perfectly can lead to avoidance and procrastination.
  • Avoidance of discomfort—Boredom with a mundane task, or frustration and overwhelm with a challenging task are uncomfortable feelings we all likely try to avoid. A desire to avoid uncomfortable feelings leads to low motivation.
  • Self-doubt--When you think you can’t do something or worry you don’t know enough, you’ll likely struggle to get started.
  • Having too much on your plate--When you have a lot going on in life, you’ll likely feel overwhelmed. Feeling overwhelmed can lower your motivation.
  • Lack of commitment to a goal--Agreeing to do something because you feel obligated, or declaring a resolution (like your major) out of peer or parental pressure, may mean your heart really isn’t in it. This lack of internal commitment may lead to feeling unmotivated to complete the goal.
  • Mental health issues. A lack of motivation is a common symptom of depression. It can also be linked to other mental health issues like anxiety. Moderate to severe mental health issues can impact motivation levels. (adapted from: www.verywellmind.com)

 

  • Break larger tasks into smaller, more manageable tasks.
  • Make the task as pleasurable as possible (work with a friend, play music, study in the park)
  • Build extrinsic motivation for boring or difficult tasks by rewarding yourself when you are done.
  • 15-minute challenge. Challenge yourself to work on whatever task you are avoiding for 15 minutes. Once the 15 minutes are over, you can pat yourself on the back for getting some work done, or you might find you are in the groove and continue to work!
  • What are your values, passions, interests? A lack of intrinsic motivation can stem from pursuing goals/objectives that do not align with what you like and value as a person. Take some time to determine what matters to you.
  • Focus on your mental health—seek out counseling or other mental health services if you are experiencing depression and/or anxiety. Resolving what is underneath a lack of motivation is critical to shifting it.
  • Engage in regular self-care activities to maintain energy, focus, and overall health.