Ever wonder why sometimes you’re bursting with energy to tackle your goals, while other times you can’t even muster the motivation to get off the couch?
That’s the power of motivation in action—or lack thereof.
Understanding the psychology behind motivation can help us make sense of what drives us to take action, and more importantly, how to keep that momentum going.
At its core, motivation is the force that propels us to do something, whether it’s pursuing a passion project, hitting the gym, or just finishing a work task. Psychologists have broken motivation down into two main types: intrinsic and extrinsic.
Intrinsic motivation comes from within—think about how you feel when you're doing something you love simply because it makes you happy.
Extrinsic motivation, on the other hand, is all about external rewards, like getting paid or receiving praise. Both types are powerful, but the trick is knowing when to lean on each.
The famous psychologist Abraham Maslow believed that motivation is deeply tied to our needs. His Hierarchy of Needs (see image below) explains that before we can chase bigger goals, like personal growth, we have to fulfill basic needs like food, safety, and social connection (Maslow, 1943). Understanding where you are on this hierarchy can help explain why you’re feeling motivated—or not.
Another key theory is self-determination theory, which suggests that motivation thrives when we feel three things: autonomy (we’re in control), competence (we feel good at what we’re doing), and relatedness (we feel connected to others) (Ryan & Deci, 2000). So if you’re struggling to find motivation, ask yourself: Are these needs being met?
At the end of the day, motivation isn’t always easy to come by, but understanding its psychology gives us a better shot at sparking it. Whether it’s finding joy in the process, or rewarding yourself for sticking to the plan, knowing what makes you tick can help keep your motivation game strong.
References
- Maslow, A. H. (1943). A theory of human motivation. Psychological Review, 50(4), 370-396.
- Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.