Goals

1. Describe motivation.
2. Motivate yourself.
3. Motivate others.

What

Motivation is the internal force—often automatic—that energizes, directs, and sustains goal-oriented actions.

It can be activated by internal factors (like desires, needs, or values) or by external factors (like rewards, threats, or requirements).

Analysis (Breakdown of Main Ideas)

• Motivation is the underlying force that drives behavior.
• If you are taking action, you are motivated.
• If you are not taking action, you are either not motivated or your motivation is being blocked (e.g., by fear, confusion, or conflicting priorities).
• Motivation can originate internally or be triggered by external rewards or pressures.
• True motivation expresses itself through consistent action, especially in the face of challenge or delay.

Why Learn about Motivation

1. Set and achieve goals that matter to you.
2. Overcome procrastination and low-energy periods.
3. Stay focused and energized over time.
4. Help others develop sustained motivation toward their goals.

How To Create Motivation

In General

Motivation is caused by the brain—often through automatic processes.

The brain constantly asks: “What’s in this for me?”

Motivation arises when the perceived payoff (rewards gained or drawbacks avoided) exceeds the perceived cost (effort, discomfort, risk, etc.).

Key Principle

All motivation boils down to one of two drives:

• Move toward something you want (a reward)
  
• Move away from something you don’t want (a drawback, threat, or punishment)

Here’s how to apply this principle:

• Self: If you’re not motivated, ask: What do I really want? What am I trying to avoid?
• Others: If you’re trying to motivate someone else, ask: What do they want—or want to avoid?

Types of Motivation

Motivation comes in two main forms:

• Intrinsic Motivation: You act because the activity itself is rewarding.
  Example: Reading because you’re curious.

• Extrinsic Motivation: You act to gain a reward or avoid a consequence.
  Examples:

  • A student studies to avoid failing.
  • A worker meets a deadline to avoid losing a job.
  • A citizen obeys laws to avoid jail time.

Extrinsic motivators include: - Incentives (praise, grades, money, recognition) - Pressures/Threats (punishment, failure, loss)

Note: External motivation can be effective, especially in the short term. But intrinsic motivation is more likely to lead to long-term success and satisfaction.

To Increase Motivation (in yourself or others):

Principles

• Increase the rewards that the person expects from acting.
• Highlight the drawbacks they can avoid by taking action.
• Reduce the perceived costs (effort, confusion, risk, etc.).
• Help the person clearly see that the payoff exceeds the cost.

Framework: The 5-Step Motivation Process

1. Rewards (Goal)
   What do you (or others) most want to gain or achieve?

2. Drawbacks (Goal)
   What do you (or others) most want to avoid or prevent?

3. Journey (Process)
   What are the rewards and drawbacks of taking action?
   (What will make the process feel energizing or discouraging?)

4. Summation (Decision Frame)
   Does the total payoff (goal + journey rewards) clearly outweigh the total cost (goal + journey drawbacks)?

5. Path (Action with Feedback)
   Take action—and continually increase rewards while reducing drawbacks along the way.

Key Insight: Motivation isn’t just about big goals—it’s also about making the path to those goals feel worth it.

Motivation Versus Willpower

Motivation • Definition: The internal force—often automatic—that energizes, directs, and sustains behavior. • Nature: Arises naturally from your brain evaluating perceived rewards and drawbacks (e.g. thirst, curiosity, desire for approval). • Example: You feel thirsty → you’re naturally motivated to find water.

Willpower • Definition: The conscious ability to override impulses, resist temptations, or act in spite of low motivation. • Nature: Requires deliberate effort and mental energy. • Example: You want cake but resist eating it because you’re on a diet → that’s willpower, not motivation.

Implications

• Motivation is easier and more sustainable.
• Relying on willpower is often short-term and energy-draining.
• Good design (of habits, environments, systems) reduces the need for willpower by increasing motivation.

Motivation is like the engine that makes the car go. Willpower is the emergency brake—it can help in a pinch, but it’s not how you want to drive.

Examples of Improving Motivation

Playing Guitar (Self-Motivation)

A person wants to increase their motivation to practice guitar.

1. Rewards (Goal): Experience joy, express creativity, and play confidently with friends.
2. Drawbacks (Goal): Avoid feeling stagnant, embarrassed, or regretful about not progressing.
3. Journey (Process): Make practice enjoyable—short sessions, favorite songs, low pressure. Reduce distractions.
4. Summation: The excitement of improvement and social rewards outweighs the small effort of daily practice.
5. Path: They track progress in a journal, keep the guitar visible, and celebrate small wins.

Result: Practice becomes more frequent, rewarding, and self-sustaining. The person progressively becomes a better guitar player.

Learning Critical Thinking (Motivating Others)

A teacher wants students to become more motivated to learn critical thinking.

1. Rewards (Goal): Make smarter decisions, win debates, feel confident in arguments.
2. Drawbacks (Goal): Avoid being misled, manipulated, or feeling confused during discussions.
3. Journey (Process): Use fun, real-world examples (ads, peer pressure). Keep tasks short and engaging.
4. Summation: Long-term rewards (academic success, life skill) and engaging tasks outweigh the effort.
5. Path: Tie CT to grades, reward thoughtful contributions, and use group discussions to boost energy.

Result: Students become more engaged and they become skilled and knowledbable with critical thinking.

Healthy Diet (Self-Motivation)

A person wants to eat healthier and lose weight.

1. Rewards (Goal): Gain energy, improve sleep, feel confident, prevent disease.
2. Drawbacks (Goal): Avoid weight gain, fatigue, health problems.
3. Journey (Process): Make healthy eating easier—prep meals in advance, remove junk food, find tasty options.
4. Summation: Feeling better and looking better clearly outweigh the short-term effort of food changes.
5. Path: They use a tracking app, set a challenge with friends, and celebrate milestones.

Result: They stick with the diet and feel motivated by their results.

Motivating Workers (Motivating Others)

A manager wants to increase motivation and initiative in the workplace.

1. Rewards (Goal): Recognition, bonuses, autonomy, skill growth, and career advancement.
2. Drawbacks (Goal): Avoid missed promotions, low impact, or job loss.
3. Journey (Process): Streamline tasks, clarify goals, remove busywork, and give team members more control.
4. Summation: The benefits of success clearly outweigh the mental cost of improvement efforts.
5. Path: Regular check-ins, public recognition, clear progress tracking, and outcome-based rewards.

Result: Workers become more engaged, productive, and proactive.