Motivation is the inner force or something external that stimulates a person to take action and behave in a certain manner to achieve a desired goal. Psychologically, motivation is the driving force that initiates action, guides us through the process of persistence, and sustains goal-directed behavior until we achieve the desired outcome.
The Art of Motivation
It is what gets us out of bed in the morning, helps us push through challenges, and keeps us focused on our goals. Yet, despite its significance, motivation often feels elusive. One day we’re full of energy and drive, and the next, we’re stuck in a rut.
Understanding the art of motivation is not just about tapping into temporary inspiration. it’s about learning how to generate and sustain inner momentum that aligns with our goals, values, and purpose.
One of the most powerful sources of motivation is purpose. When you have a clear sense of why you’re doing something, you’re more likely to stay committed. Purpose creates emotional energy.
It’s the “why” behind everything we do from studying for an exam to running a marathon or building a business. Motivation can be mainly categorized into two parts.
- Intrinsic Motivation : Intrinsic motivation refers to engaging in an activity for its own sake, because it is inherently interesting, enjoyable, or satisfying—rather than for some separable outcome or external reward. In simpler terms, when you’re intrinsically motivated, you do something because you want to, not because you have to. When you’re intrinsically motivated, the activity itself is rewarding, think of an artist painting for the joy of it or someone learning a new skill out of genuine interest.
- Extrinsic Motivation : This is fueled by external rewards or pressures, such as money, praise, competition, or deadlines. It’s powerful but often less sustainable than intrinsic motivation, especially when the external rewards are removed.
The Science Of Motivation
One of the key players in the science of motivation is a neurotransmitter called dopamine. Often dubbed the “feel-good” chemical, dopamine plays a central role in the brain’s reward system. But here’s a surprise: dopamine is not just released when we get a reward—it is actually released in anticipation of a reward. This is why it’s linked more with wanting than liking.
When you set a goal (e.g., writing a book or hitting the gym), your brain starts predicting the positive outcome. This prediction activates neurons in the ventral tegmental area (VTA), which release dopamine into areas like the nucleus accumbens and prefrontal cortex—regions involved in motivation, planning, and decision-making. This dopamine surge creates a sense of urgency, desire, and drive, nudging you toward action.
Motivational Systems in the Brain
Several interconnected regions of the brain work together to regulate motivation:
- Prefrontal Cortex: Handles decision-making, goal setting, and self-control. It evaluates rewards and consequences.
- Amygdala: Processes emotions and can amplify motivation based on fear, pleasure, or threat.
- Nucleus Accumbens: The “reward center” that lights up in response to pleasurable stimuli.
- Hypothalamus: Regulates survival-based motivations like hunger, thirst, and sex.
- Hippocampus: Involved in memory, helping us remember what actions led to rewards in the past.
How to Build Internal Motivation (Even When You Don’t Feel Like It)
Here are proven ways to boost internal drive:
- Know Your ‘Why’ : Without a deep reason, even the best goal feels empty. Ask these questions. Why does this matter to me? Who benefits if I succeed?What happens if I don’t?
- Break Goals Into Micro-Steps : Overwhelm kills motivation. Small wins build momentum. You can just start with something like: 5-minute tasks, 1 push-up challenge, read one paragraph or just open the laptop and check email.
- Reward Progress, Not Just Outcomes : Reaching at goal will take time so celebrate milestones. Your brain needs to feel the progress to stay hooked
- Control Your Environment : Your environment can either drain or boost your motivation. e.g. Put your gym shoes near the bed, Use apps that block distractions, Hang a vision board on your wall.
- Surround Yourself with Motivated People : Motivation is contagious. Energy rubs off. Get in the room with people who inspire action.
Why we do what we do
Every action you take has an underlying reason—even if you’re not fully aware of it. Often, our behaviors can seem irrational or confusing, even to ourselves. The truth is, there are countless possible explanations for why we act the way we do, and many of them lie beneath our conscious awareness.
Every action we take serves a purpose, whether we realize it or not. At its core, each act is driven by the desire to fulfill a basic need—either physiological, like hunger, rest, or safety, or psychological, such as the need for love, acceptance, control, or self-worth. Even seemingly irrational or impulsive behaviors often stem from an attempt to meet these inner needs. Our brain and body are constantly working to maintain balance, and behavior is one way they respond. Recognizing this helps us understand ourselves and others more deeply, with greater empathy and self-awareness.
1. Maslow’s Hierarchy of Needs
Abraham Maslow proposed a pyramid of human needs:
- Physiological: Food, water, shelter
- Safety: Security, health, stability
- Love/Belonging: Relationships, family, community
- Esteem: Recognition, status, self-respect
- Self-Actualization: Personal growth, purpose, fulfillment
People act based on what level they’re currently trying to fulfill. A hungry person doesn’t care about philosophy. A self-actualized person wants to leave a legacy.
2. The Pain vs. Pleasure Principle
Coined by Freud and later expanded in behavioral psychology. “People are driven either to avoid pain or seek pleasure.”This explains:
- Why someone may stay in a toxic job (pain of leaving > pain of staying)
- Why another may quit everything to follow a dream (pleasure > risk)
3. Identity-Based Motivation
We act in line with who we believe we are. For example:
- If you believe you’re a “fit person,” you’re more likely to exercise.
- If you see yourself as “lazy,” you might subconsciously act accordingly.
Key Insight: People change behavior faster when they change identity first.
