Having Hard Time Returning to Work Again

Motivation is one of the master reasons we do things — accept an action, get to work (and sometimes overwork ourselves), create goals, exercise our willpower. There are two primary, universally agreed upon types of motivation — intrinsic motivation (also known as internal motivation) and extrinsic motivation (external motivation).

Regardless of its type, motivation is still of import to get y'all moving, to meliorate, excel, and put that actress effort when yous feel like you don't have a unmarried drop of energy left to go along going.

And then, let'south come across some of the best things you can practice to continue the fire going, even when yous'd rather just indulge in pleasant idleness.

Table of Contents

1. What Is Intrinsic Motivation?
2. Why Intrinsic Motivation Tops Extrinsic Motivation
3. Benefits of Intrinsic Motivation
4. Unlocking Your Intrinsic Motivation
5. half dozen Ways to Heighten Your Intrinsic Motivation
   • 1. Self-Efficacy
   • 2. Link Your Deportment to a Greater Purpose
   • iii. Volunteer
   • iv. Don't Look Until You lot "Feel Like It" to Do Something
   • v. Self-Determination, or the Machine Model (Equally I Call It)
   • 6. Tap Into a Deeper Reason
6. Final Thoughts

What Is Intrinsic Motivation?

Let's first accept a look at the definition from the American Psychological Association:

• Intrinsic motivation – an incentive to appoint in a specific activeness that derives from pleasure in the activeness itself rather than because of any external benefits that might be obtained.^[ane] Information technology sounds like, "I'm going to work really hard to get that promotion then I can be more than fulfilled at work."
• Extrinsic motivation – an external incentive to engage in a specific activity, especially motivation arising from the expectation of punishment or reward.^[2] It sounds like, "I really want that promotion to make more than coin."

The intrinsic kind is, by inference, when y'all do something because it's internally fulfilling, interesting or enjoyable — without an expectation of a reward or recognition from others. Extrinsic motivation is driven by exactly the opposite — externalities, such as the promise of more money, a good course, positive feedback, or a promotion.

And of course, we all know near the big debate nearly money. It'southward surely an external commuter, but is it possible that it tin can sometimes make united states enjoy what nosotros do more? A meta-analysis that reviewed 120 years of research found a weak link between job satisfaction and coin^[3] .

And what's more than — there is some evidence to suggest that more money tin actually take an adverse issue on your intrinsic motivation.

Why Intrinsic Motivation Tops Extrinsic Motivation

"To be motivated means to be moved to practice something."^[iv]

Generally speaking, we all need motivation.

An barrage of research, though, shows that when it comes to finding the lasting drive to "practise something," internal incentives are much more than powerful than extrinsic rewards.

Why? It'southward elementary.

There is a corking difference when you engage in something because "I want to," every bit opposed to "I must." Just think about the near obvious example there is: work.

If you go to work every twenty-four hour period, dragging your feet and dreading the day ahead of y'all, how much enjoyment will yous get from your job? What well-nigh productivity and results? Quality of work?

Yep, that's right, you definitely won't be topping the Employee of the Month list anytime soon.

The thing with external motivation is that information technology doesn't last. It's susceptible to something psychologists call Hedonic Adaptation^[5] . It's a fancy way of saying that external rewards are not a sustainable source of happiness and satisfaction.

When you put in 100-hour weeks in social club to get promoted, and you finally are, how long does your "loftier" terminal? The walking-on-a-cloud feelings habiliment off quickly, enquiry tells us, making yous want more. Therefore, you are stuck on a never-ending "hedonic treadmill," i.east. you can progressively only become motivated past bigger and shinier things, just to notice out that they don't bring you the satisfaction you hoped for, when you finally become them.

Or, as the journalist and author Oliver Burkeman wonderfully puts information technology^{[half dozen]} :

"Write every twenty-four hour period" won't work unless you want to write. And no exercise government volition last long if you don't at least slightly enjoy what yous're doing.

If y'all desire to find out more than near the different types of motivation, take a look at this commodity: nine Types of Motivation That Make It Possible to Reach Your Dreams

Benefits of Intrinsic Motivation

If you are nonetheless unconvinced that doing things solely for kudos and brownie points is non going to keep y'all going forever, nor make you like what you practise, here is some additional proof:

Studies tell us that intrinsic motivation is a generally stronger predictor of task operation over the long run than extrinsic motivation^[seven] .

One reason is that when we are internally driven to do something, we practice it simply for the enjoyment of the action. So, we keep going, day in and out, because we experience inspired, driven, happy, and satisfied with ourselves.

Some other reason has to practice with the fact that increasing intrinsic motivation is intertwined with things such as college purpose, contributing to a cause, or doing things for the sake of something bigger than ourselves or our own benefit. A famous study done by the organizational psychologist Adam Grant is case in indicate^[8] .

By showing university fundraisers how the money donated by alumni can assist financially struggling students to graduate from college, their productivity increased past 400% a week! The callers also showed an average increment of 142% in time spent on the telephone and 171% increase in money raised.

Internal motivation has been plant to be very helpful when it comes to academia, too. Enquiry confirms that the use of external motivators, such every bit praise, undermine students' internal motivation, and, in the long-run, it results in "slower acquisition of skills and more errors in the learning process."^[nine]

In dissimilarity, when children are internally driven, they are more involved in the job at mitt, savor it more than, and intentionally seek out challenges.

Therefore, all the research seems to allude to one major revelation: intrinsic motivation is a must-have if you desire to save yourself the drudgery we all sometimes feel when contemplating the things we should do or must exercise.

Unlocking Your Intrinsic Motivation

Permit's say yous need to dig a ditch. For many, this may seem like a chore that they would neither cull nor enjoy without being paid or forced to. Both of which are extrinsic motivators if you've been post-obit forth. But what if you lot were excavation the ditch to create a pond puddle that will provide years of enjoyment for you and your family unit? This would certainly change things for yous and almost others.

You may then remember to yourself, "Today is such a cute day!" Or "Homo, this is great do!" If you choose to retrieve this manner, then isn't it possible to get some satisfaction out of the digging feel? By focusing on the pleasure of being exterior and the workout that earthworks is providing your body, you shift to a mindset ripe for growth.

While these might appear to exist extrinsic thoughts, they are actually a form of what psychologist Abraham Maslow referred to equally "growth motivation"—motivation that leads to growth from over and higher up basic needs.^[10] At the heart of this growth are things such as talents, capacities, and creative tendencies.

According to Maslow, all of us take a hierarchy of needs. He proposed that motivation is the consequence of a person'south attempt at fulfilling v basic needs: physiological, rubber, social, esteem, and self-actualization. He further theorized that these needs could create internal pressures that influence a person's beliefs. Growth motivation is a role of our self-actualization and our want for self-fulfillment.

So, how does all this "psychobabble" fit in with your intrinsic motivation?

The psychobabble is the primal to unlocking your intrinsic motivation. Once you understand where your internal growth comes from, you can shift your focus to this expanse rather than whatever external reward. In doing so, yous volition discover that piece of work becomes pleasure and hurting becomes progress with all of it leading to growth within yourself.

It is truly a magical place within that will lead to years of success and happiness for you lot equally it has for me. But how, you lot may be asking?

Here're v quick tips to help you kickstart your intrinsic motivation:

1. Start by taking a wait at all components of each situation or task you are faced with.
2. Suspension information technology downwards to individual components—think: Why? How? What?
3. Focus on the aspect that will bring you internal satisfaction or enjoyment.
4. Make this the cornerstone of the activity.
5. Reflect and practice gratitude for at least this component—if not everything.

6 Ways to Enhance Your Intrinsic Motivation

And so, how does one get more than of the proficient stuff — that is, how practice yous get internally motivated?

There are many things y'all can do to become more driven. Here are the ones that top the list.

one. Self-Efficacy

The theory of self-efficacy was developed by the American-Canadian psychologist Albert Bandura in 1982^[xi] . Efficacy is our ain conventionalities in whether nosotros can achieve the goals we prepare for ourselves. In other words, it'due south whether nosotros think we "got what information technology takes" to be successful at what nosotros exercise^[12] .

Information technology's not difficult to see the link of self-efficacy to higher cocky-esteem, amend functioning, and, of course, enhanced motivation. People with loftier self-efficacy are more likely to put extra endeavor in what they do, to self-set more than challenging goals, and exist more driven to improve their skills^[xiii] .

Therefore, the conventionalities that nosotros tin accomplish something serves every bit a self-fulfilling prophecy — it motivates us to try harder to prove to ourselves that we can practise information technology.

You lot can learn more about self-efficacy in this article: What Is Self Efficacy and How to Improve Yours

2. Link Your Actions to a Greater Purpose

Finding your "why" in life is incredibly important. This means that you demand to exist clear with yourself on why you exercise what y'all do and what drives you.

What is intrinsically rewarding for y'all? Find that out with this free Worksheet For Instant Motivation Boost. Get your free worksheet here.

And no matter how mundane a task may be, information technology can ever be linked to something bigger and better. Psychologists call this "reframing your narrative."

Remember the famous story of John F. Kennedy visiting NASA in 1961? As information technology goes, he met a janitor at that place and asked him what he did at NASA. The answer was:

"I'm helping to put a man on the Moon."

Inspirational, isn't it?

Re-phrasing how your actions tin can assistance others and leave a marker in the universe tin be a powerful commuter and a meaning-creator.

three. Volunteer

Volunteering is a great way to requite back to the earth. It can also help heave your internal motivation past making y'all feel of import in supporting the less fortunate, learning new skills, feeling good about yourself, or linking to some of your inner values, such every bit kindness and humanitarianism^[14] .

When you remove any external reward expectations and practice something for the pure joy and fulfilment of improving others' lives, then you lot are truly intrinsically motivated.

4. Don't Await Until You "Feel Like It" to Do Something

A dandy piece in the Harvard Business Review points out that when nosotros say things equally "I can't make myself go to the gym" or "I can't get up early," what we actually mean is that we don't feel like information technology^[fifteen] . There is nothing that psychically prevents us from doing those things, apart from our laziness.

But hither'due south the thing: You don't accept to "feel similar it" in gild to take activity.

Sometimes, information technology so happens that you may not want to do something in the beginning, just once you start, you go into the period and find your intrinsic motivation.

For instance, you don't feel similar going to the gym after a long twenty-four hour period at work. Rather than debating in your head for hours "for and against" it, only go. Tell yourself that yous volition recollect about it later. Once in the gym, surrounded by similar souls, you suddenly won't fee that tired or uninspired.

Some other style to overcome procrastination is to create routines and follow them. One time the habit sets in, suddenly getting upwards at vi am for piece of work or writing for an hr every mean solar day won't be so dreadful.

5. Cocky-Decision, or the Motorcar Model (As I Call It)

The Self-Decision theory was created past two professors of psychology from the Academy of Rochester in the mid-80s—Richard Ryan and Edward Deci^[16] . The theory is ane of the nigh popular ones in the field of motivation^[17] . It focuses on the different drivers backside our beliefs—i.e. the intrinsic and extrinsic motivators.

There are three main needs, the theory further states, that can help u.s.a. meet our demand for growth. These are besides the things which Profs. Deci and Ryan believed to be the main ways to heighten our intrinsic motivation—Competence, Autonomy, and Relatedness (CAR).

If our jobs allow us to larn and abound, and if we take enough autonomy to do things our way and be creative, then we will be more than driven to give our best, and our functioning will soar. In addition, equally humans are social beings, nosotros also need to feel connected to others and respected.

All of these sources of intrinsic motivation, separately and in combination, can become powerful instigators to proceed us thriving, even when we feel uninspired and unmotivated .

vi. Tap Into a Deeper Reason

Some interesting research washed in 2022 sought answers to how high-performing employees remain driven when their visitor can't or won't engage in ways to motivate them—intrinsically or extrinsically^[xviii] .

The study tracked workers in a Mexican manufacturing plant, where they did exactly the aforementioned tasks every solar day, with virtually zero chances for learning new skills, developing professionally, or being promoted. Everyone was paid the same, regardless of performance. Then at that place was no extrinsic motivation at all, other than keeping one'southward chore.

A tertiary kind of motivation was then discovered, which scientists called "family motivation." Workers who agreed more with statements such as "I care about supporting my family unit" or "Information technology is of import for me to practise proficient for my family unit" were more energized and performed better, although they didn't take whatever additional external or internal incentive to do so.

The corking thing about this kind of driver is that it'due south contained of the company 1 works for or the state of affairs. It taps into something even deeper—if y'all don't want to practice something for your own sake, so do information technology for the people you care for. And this is a powerful motive, every bit many can probably adjure to this.

Final Thoughts

Frederick Herzberg, the American psychologist who developed what's mayhap still today the nigh famous theory of motivation, in his renowned article from 1968 (which sold a small i.ii 1000000 reprints and it the virtually requested commodity from Harvard Business Review 1 More Time, How Do You Motivate Employees? wrote:^[19]

"If I boot my dog, he volition movement. And when I want him to move again, what must I do? I must kick him once again. Similarly, I tin charge a person's battery, and then recharge it, and recharge information technology again. But it is simply when one has a generator of one's own that we tin talk about motivation. I then needs no outside stimulation. One wants to do it."

Herzberg further explains that the and then-called "hygiene factors" (bacon, job security, benefits, vacation fourth dimension, piece of work conditions) don't lead to fulfillment, nor motivation. What does, though, are the "motivators"—challenging work, opportunities for growth, achievement, greater responsibleness, recognition, the work itself.

Herzberg realized it long ago…intrinsic motivation tips the scales when it comes to finding long-term happiness and satisfaction in everything we exercise, and to improving our overall well-existence.

In the end, the next time when you lot need to requite yourself a fleck of a boot to become something done, retrieve to link it to a goal bigger than yourself, and preferably one that has non-material benefit.

And no, don't say that you tried merely it'south merely impossible to find internal motivation. Call back the janitor at NASA?

Because once you discover your internal generator, you will be truly unstoppable.

Featured photo credit: Juan Ramos via unsplash.com

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Source: https://www.lifehack.org/articles/communication/10-simple-things-you-can-get-through-difficult-times.html

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