How to get motivated even when you don’t feel like it

TED-Ed
2 Jan 202405:26
EducationalLearning
32 Likes 10 Comments

TLDRThe video script delves into the nature of motivation, a concept psychologists define as the driving force behind initiating and maintaining behaviors. It distinguishes between intrinsic motivation, which stems from the enjoyment of an activity itself, and extrinsic motivation, which is goal-oriented and often linked to rewards or outcomes. The script highlights the importance of intrinsic motivation for long-term engagement and persistence, as exemplified by a study showing that those focused on the process rather than the outcome were more likely to stick to their New Year's resolutions. It also touches on the overjustification effect, where additional extrinsic motivators can diminish the intrinsic drive. The video suggests that while extrinsic motivators can be useful for unappealing tasks, focusing on building intrinsic motivation through enjoyable experiences can lead to more sustainable engagement with one's goals.

Takeaways
  • 🎨 **Intrinsic vs. Extrinsic Motivation**: Motivation is categorized into intrinsic, which is the desire to do something for its own sake, and extrinsic, which is driven by external rewards or outcomes.
  • 🌟 **Source of Drive**: Understanding the source of motivation is crucial for maintaining it, as it's the energy that propels you to act.
  • 🕹️ **Hobbies and Intrinsic Motivation**: Activities like playing video games are often pursued for their inherent enjoyment, reflecting intrinsic motivation.
  • 🦷 **Extrinsic Motivation Examples**: Extrinsic motivation can be seen in actions like going to the dentist, where the outcome (healthy teeth) is the motivator, not the activity itself.
  • 💰 **Rewards and Persistence**: A study found that those focused on the outcomes of their goals (extrinsic motivation) were less likely to persist, whereas enjoyment in the pursuit predicted better adherence.
  • 🏋️‍♀️ **Pleasure in the Routine**: Engaging in enjoyable activities can make maintaining routines, like exercise, more likely.
  • 📚 **Long-Term Engagement**: Research indicates that high levels of intrinsic motivation are more effective for long-term engagement in activities such as school, work, or exercise.
  • 🧐 **Mixed Motivations**: Day-to-day actions are often driven by a mix of intrinsic and extrinsic motivations, like studying for a test due to curiosity and the desire for a good grade.
  • 🚫 **Overjustification Effect**: Adding extrinsic motivators to an already intrinsically motivating task can reduce overall motivation, as seen in the case of military cadets.
  • 🤔 **Task Enjoyment**: When tasks are uninteresting, extrinsic rewards can provide the necessary push to get started and complete them.
  • 🎉 **Boosting Motivation**: To increase drive, especially for unenjoyable tasks, focus on building intrinsic motivation by making the task more enjoyable in the moment, such as by adding music or social elements.
Q & A

  • What is the definition of motivation according to psychologists?

    -Psychologists define motivation as the desire or impetus to initiate and maintain a particular behavior. It is the energy that drives you to do something.

  • What are the two broad categories of motivational forces?

    -The two broad categories of motivational forces are intrinsic and extrinsic motivation.

  • How is intrinsic motivation described in the script?

    -Intrinsic motivation is involved when you experience an activity as an end in itself, driven by the enjoyment, meaning, interest, or satisfaction found in performing the task.

  • What is an example of extrinsic motivation mentioned in the script?

    -An example of extrinsic motivation is going to the dentist, where the motivation is not the enjoyment of the activity itself but the outcome of having clean, healthy teeth.

  • According to the script, what is the potential issue with focusing too much on extrinsic rewards?

    -Focusing too much on extrinsic rewards can lead to a short-lived motivation. Extrinsic motivation, such as receiving praise or money, may not be as effective in maintaining long-term engagement and persistence.

  • What did the 2017 study find regarding the focus on outcomes and extrinsic motivation?

    -The 2017 study found that people who were highly focused on the outcomes of their New Year's resolutions or driven by extrinsic motivation were not the most likely to stick to them.

  • Why are high levels of intrinsic motivation important for long-term engagement?

    -High levels of intrinsic motivation are important for long-term engagement because they are more likely to keep you interested and committed to your goals, leading to greater persistence and success.

  • What is the overjustification effect as described in the script?

    -The overjustification effect is the phenomenon where additional extrinsic motivators can actually confuse or diminish the intrinsic drive to do something, especially when the task is already found to be motivating.

  • How can extrinsic motivators be beneficial when faced with uninteresting tasks?

    -Extrinsic motivators can be beneficial when faced with uninteresting tasks by providing sufficient justification to complete the task, such as receiving praise from a loved one or promising oneself a reward upon completion.

  • What strategies are suggested in the script to increase intrinsic motivation?

    -The script suggests focusing on making the task more enjoyable in the moment, such as asking a friend to join you or putting on your favorite playlist, to increase intrinsic motivation.

  • How can the understanding of intrinsic and extrinsic motivation help in maintaining motivation for a task?

    -Understanding intrinsic and extrinsic motivation can help in maintaining motivation by identifying which type of motivation is driving a task and ensuring a balance between the two. It can also help in choosing tasks or modifying them to align with one's intrinsic interests, leading to more sustainable motivation.

  • What is the significance of the distinction between intrinsic and extrinsic motivation in the context of goal pursuit?

    -The distinction is significant because it highlights the importance of aligning one's motivation with the nature of the goal. While extrinsic motivation can be effective for short-term or less enjoyable tasks, intrinsic motivation is more sustainable and conducive to long-term success and personal fulfillment.

Outlines
00:00
🎨 Understanding Motivation

The paragraph discusses the concept of motivation, which psychologists define as the desire to initiate and maintain a particular behavior. It distinguishes between intrinsic motivation, where an activity is pursued for its own sake, and extrinsic motivation, where a task is done as a means to an end, often for a reward. The paragraph also touches on the overjustification effect, where adding extrinsic motivators can diminish intrinsic drive if the task is already engaging. It concludes with advice on increasing intrinsic motivation by making tasks more enjoyable.

Mindmap
Keywords
💡motivation
Motivation is defined as the desire or impetus to initiate and maintain a particular behavior. It is the energy that drives individuals to engage in activities. In the context of the video, motivation is central to understanding why people act and how they can maintain their drive over time. The video discusses how motivation can fluctuate and the importance of understanding its sources to maintain it effectively.
💡intrinsic motivation
Intrinsic motivation refers to the drive to engage in an activity for its own sake, rather than for external rewards. It is linked to personal enjoyment, interest, or a sense of fulfillment derived from the activity itself. In the video, playing video games is given as an example of intrinsic motivation, where the act of playing is the reward, not any external outcome.
💡extrinsic motivation
Extrinsic motivation is the drive to complete a task to achieve a separate outcome or reward. It is often associated with activities that are not inherently enjoyable but are pursued for the sake of the rewards they provide, such as money, praise, or power. The video contrasts this with intrinsic motivation and discusses how extrinsic rewards can sometimes diminish the enjoyment of a task.
💡overjustification effect
The overjustification effect is a psychological phenomenon where the introduction of external rewards can diminish intrinsic motivation. When someone is already motivated by the inherent interest of an activity, adding external rewards can make the activity feel more like work and less enjoyable. The video mentions this effect in the context of military cadets who were less motivated when driven by both intrinsic and extrinsic factors.
💡New Year's resolutions
New Year's resolutions are personal goals that individuals set for themselves at the start of a new year. The video uses the example of New Year's resolutions to illustrate how those who are highly focused on the outcomes of their resolutions, driven by extrinsic motivation, are less likely to stick to them. This highlights the importance of intrinsic motivation in maintaining long-term goals.
💡persistence
Persistence is the ability to continue pursuing a goal despite obstacles or challenges. The video emphasizes that persistence is more likely when a person enjoys the process of pursuing their goals, which is indicative of intrinsic motivation. Enjoying the journey, rather than just the destination, is key to long-term engagement and success.
💡portfolio
A portfolio is a collection of an individual's work that showcases their skills and accomplishments, often used for professional or academic purposes. In the video, creating a portfolio to submit to art programs is presented as a goal that the protagonist is pursuing. The discussion around the portfolio helps to frame the conversation about motivation and the challenges of maintaining it.
💡
💡hobby
A hobby is an activity done regularly in one's leisure time for pleasure. The video uses hobbies, specifically playing video games, as an example of an activity driven by intrinsic motivation. Hobbies are typically pursued for the enjoyment they provide, rather than for any external rewards or outcomes.
💡psychologists
Psychologists are professionals who study the human mind and behavior. In the context of the video, psychologists provide the definitions and explanations for motivation, intrinsic and extrinsic motivation, and the overjustification effect. Their research is cited to support the claims about what drives human behavior and how to maintain motivation.
💡extrinsic rewards
Extrinsic rewards are external incentives or benefits that come from completing a task or achieving a goal. These can include praise, money, or other forms of recognition. The video discusses how extrinsic rewards can sometimes be beneficial, especially for tasks that are not inherently enjoyable, but also how they can undermine intrinsic motivation if not carefully managed.
💡laziness
Laziness is a state of unwillingness to work or use energy. In the video, the protagonist's avoidance of the canvas is an example of laziness, which is often a symptom of a lack of motivation. The video explores the reasons behind such feelings and offers strategies for overcoming them to increase drive and productivity.
Highlights

Motivation is the desire or impetus to initiate and maintain a particular behavior.

Intrinsic motivation is when you experience an activity as an end in itself, like a hobby.

Extrinsic motivation refers to pursuing a task as a means to an end, driven by rewards that come later.

Extrinsic rewards like money may seem appealing, but their effectiveness can be short-lived.

A 2017 study found that focusing on outcomes or being driven by extrinsic motivation was not the best predictor of sticking to New Year's resolutions.

High levels of intrinsic motivation - enjoying the process of pursuing goals - predicted better persistence.

Day-to-day actions are rarely exclusively intrinsically or extrinsically motivated. Both can play a role.

A study of military cadets found that being driven by both intrinsic and extrinsic motivators was less effective than focusing on just one.

The overjustification effect occurs when additional extrinsic motivators muddy the waters when intrinsic motivation is already present.

Extrinsic rewards can be beneficial when facing an uninteresting task, providing sufficient justification to complete it.

Adding extrinsic motivators is not a problem if the task is not already motivating.

Focusing on building intrinsic motivation by making the task more enjoyable in the moment can increase drive.

Asking a friend to join you or putting on your favorite playlist can give you the boost to get started and stick with your goals.

Motivation is complex and can be difficult to find, even when passionate about a goal.

Intrinsic motivation for school, a job, or an exercise class is more likely to keep you engaged in the long run.

Performing tasks that feel right in the moment, are meaningful, interesting or satisfying are driven by intrinsic motivation.

Examples of extrinsic motivation include completing a task to receive praise, power, or money.

When you're faced with an activity you find tedious, adding extrinsic rewards can make it feel less daunting.

Transcripts

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Related Tags
MotivationPsychologyIntrinsicExtrinsicGoal AchievementSelf-ImprovementReward SystemsHabit FormationOverjustificationDriveBehavioral Science