Motivation. It’s a word we hear so often it’s akin to mental white noise. Do we have it? Do we want it? Do we use it? Motivation has become the true mascot of popular psychology and self-help across the world when it comes to health and happiness is the 21st century. But contrary to popular belief, it’s not as simple as it might seem. Motivation isn’t just a buzzword, and I think we all know it’s not something that’s a matter of off vs on. So what exactly is motivation, and more importantly how might we get and grow some?
Motivation
When it comes to any concept in health & mind, definitions are a good place to start. Because (trust me here) a quick google dive will offer up about as much clarity as sifted mud. We hear the word a whole lot, but what do we actually mean when we talk motivation?
In a nutshell, motivation is more than just a feeling. It’s not a spark of energy, a fleeting vibe or a Rocky style stair climb. Motivation, in a psychological and medical sense, represents the drive behind our actions and goals. It represent reason; a why. Sure it exists on a broader sense, like our motivation for getting up each day. But motivation exists in smaller, bite size, pieces too. Motivation for different habits, tasks and behaviours comes down to the underlying motive and level of drive for making those same things happen. It’s a mixture of thought, feeling and action, and can come from both intrinsic (self generated) or extrinsic (externally prodded) drives.
What it isn’t
There’s no way around it, motivation is important. But in a world where #motivation seems to be everything, it’s easy to feel like it’s all that matters. Well, take a breath my friend, I’m here to say it’s not.
Motivation, as a drive and reason for how we act, is a key part of a healthy and happy life. But it’s important to know it’s not everything. So often we hear of people waiting to “find the motivation”, like it’s the missing key to completing tasks, reaching goals and moving forward. But each of those takes more than motivation. And the good thing? Motivation can move and grow as we do. It’s something we can build and boost, not merely wait to be given.
Making Motivation
Whether it’s feeling more activated in general, or seeking more of that elusive ‘umph’ for a particular goal or task, motivation is something that we can cultivate and grow. So what are some steps for where to start, and how can we take the reins?
- Momentum
Contrary to popular belief, motivation isn’t something that’ll come and strike us from above. As a drive and reason behind behaviour and action, it’s something that builds as we gain momentum. I often encourage patients to just start, even if motivation is lacking. Make just one small step, and carve out a plan. Many people feel anxious or defeated far too early if it just doesn’t feel like motivation’s coming, but research shows that taking action first (not second) can be the way to go.
- Start Inside
There’s a wealth of research around where motivation comes from, and what creates a motive that will stay. Extrinsic motivators are drives for goals and behaviour that come from the outside – for example your pay check, the approval of others or to fit social norms. Intrinsic motivation however is when goals and actions are grounded in a ‘why’ that comes straight from within – a sense of purpose, enjoyment or reason that’s truly our own. While in reality most motivation is a mix of both, the more intrinsic a motivation is the stronger it’ll hold. It’s thus important to take time to think on, and even write down, some intrinsic reasons and ‘why’s’ behind our day to day. It’s easy to forget these in the rush of life, so reminding ourselves can help motivation grow.
- Take Aim
Motivation and momentum toward a task or goal grow when our mind feels there’s a sense of progress. A key part of getting, growing and keeping motivation is thus allowing yourself a sense of achievement. Breaking goals and tasks down into chunks can help inspire just that – motivation for a huge and far off end goal can feel fragile, but motivation for that next step (and hitting it) makes things start to fire up.
- Boot Procrastination
Procrastination most often represents anxiety and tension around a task that we’re unaware of – and it’s not the same as no motivation at all. Hacking procrastination can be a tool to building motivation and movement forward, so stopping to look at what anxieties are actually there can help. Waiting for procrastination to end is another common trap – like motivation, it’s something that shifts as we do. Set small targets, work to a time and plan regular breaks to side track procrastination. The ‘Pomodoro technique’ can help here, with 25 minutes on and 5-10 minutes off.
Dr Kieran Kennedy
As a Medical Doctor and Psychiatry Resident with degrees in Psychology, Physiology and Medicine/Surgery, Dr Kieran Kennedy is a respected health and wellness advocate who holds a passion for furthering the mental and physical health of the modern man and woman. Dr Kieran sees first hand the absolute importance to a balanced view of health and happiness, focusing on the inner as much as the outer. Through his clinical, media, and fitness work he believes in the importance of sustaining a well-balanced lifestyle to assist in improving and maintaining overall health.
Dr Kieran’s mission is to promote health and wellbeing on the inside as well as out, alongside breaking down barriers and stereotypes linked to talking about and seeking help for our health of mind and mental illness.
Website: https://www.drkierankennedy.com
Instagram: @drkierankennedy
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