Motivation is Misunderstood
Leaning into value-driven action instead
Little is more frustrating than having a long to-do list and lacking the motivation to do any of it. Especially in trying times, when so much power and agency are out of our hands, it can be hard to feel motivated to do much of anything. So if we are counting on a feeling of motivation to appear, we probably will not get anything done.
So if feeling motivated is not a given, what is there to latch onto? Emotions can trigger motivation, but they often aren’t enough to sustain it. External rewards — such as money, praise, and social capital — are certainly motivating but, when relied on too heavily, can make tasks feel empty. After all, relying on extrinsic motivation may destroy the little intrinsic motivation you originally had.
Not to mention, unfortunately, most daily tasks are wageless, thankless, and result in little to no acclaim.
The problem is that many of us misunderstand what motivation is. Motivation is not a singular feeling but rather a psychological force composed of complex biological, cognitive, emotional, and social factors that drive our actions.
What is motivation?
Emotions can impact motivation, but motivation itself is not so much a feeling as it is a drive that can be activated in many different ways. Motivation explains why you engage in certain behaviours, especially goal-oriented behaviour.
There are two types of motivation: extrinsic and intrinsic. Extrinsic motivation originates from outside of oneself, such as the external rewards discussed earlier. When I speak of ‘feeling motivated,’ I'm referring to ‘intrinsic motivation,’ which originates from within oneself.
For instance, if you take a particular university elective to gain a high grade and raise your GPA, that would be extrinsic motivation. Conversely, if you are taking the class because you genuinely enjoy the subject, that would be intrinsic motivation.
How do we misunderstand motivation?
Motivation is often thought of as a feeling that we can summon if something is truly important enough to us. Of course, when we inevitably cannot — because that is not how any feeling or emotion works — we feel angry, guilty, ineffective, or ‘not enough.’
We may even lean into these feelings to motivate us instead. This may work for a short time, but emotions are fleeting and cannot fuel motivation in the long term. Not to mention, emotions representing all-or-nothing negative feelings about yourself can end up defeating rather than motivating.
What to do when you feel unmotivated
It can be distressing to feel no motivation to complete a task, even when you logically know it has to get done. And while self-compassion can help manage the secondary feelings that often arise — such as anger, guilt, shame, and ineffectiveness — there is still the problem of completing that task. Returning that library book. Getting that vacuuming done. Going to that weekly social event you’ve been meaning to pop into.
Finishing that blog post that was supposed to be up a couple of weeks ago.
There are many small interventions that can be beneficial depending on the situation. Adjusting your expectations, creating SMART goals, and informing others to hold you accountable can help make tasks more manageable, regardless of your motivation level.
The 5-minute rule is a favourite strategy of mine, especially for chores or other menial daily tasks. The idea is to set a timer for five minutes and start the task, giving yourself full credit for the task after the five minutes are up, regardless of whether you actually completed the task or not.
For instance, I could doomscroll for the next hour because I don't feel motivated enough to vacuum the house. But instead, I can choose to put down my phone and start vacuuming anyway. I can try this for five minutes. If I absolutely hate it, I can stop after five minutes. I can unmake the choice as easily as I made it. However, chances are I will continue vacuuming because of inertia: an object in motion will remain in motion unless something external blocks it. Thus, I will probably continue vacuuming unless I become physically unable to do it.
Remember your values!
We often beat ourselves up for not feeling sufficiently motivated, which can be exhausting and harsh to ourselves. Like I mentioned before, emotions cannot be summoned spontaneously, so we cannot blame ourselves for feeling or not feeling a certain way.
Instead of blaming ourselves, we can use that energy to exercise our agency in making choices. A lot of building and harnessing motivation actually comes down to having the discipline to continue making choices that serve you, even and especially when it is hard.
Reminding yourself of how your task connects to your values can help make those choices easier. Going back to the vacuuming example, I can connect vacuuming to my values of cleanliness and health. Laying out the bigger-picture reasons for why I am vacuuming beyond “because I have to” can make the task seem more worthwhile.
One of my previous blog posts gives more information about values, including how to discover what you value.
Of course, simply choosing to do the task — return the book, do the vacuuming, go to the social event, finish the blog post — regardless of how motivated you feel to do it, is often easier said than done. However, getting into the habit of connecting your tasks to your values can make that choice not just clearer but also more meaningful.
If you are new here, my name is Diem Morriswala (he/they), and I am a therapist who supports people in living lives that feel personally meaningful and fulfilling. I serve adult and adolescent clients virtually in Ontario and work with all sorts of people, including LGBTQ2S+ and racialized folks, as well as anyone dealing with anxiety, perfectionism, trauma, burnout, and overwhelm. I would be honoured to sit with you through life as we know it and collaborate with you to work toward what life could be. You can book a free 15-minute consultation with me by completing my contact form here.
