Motivation Is More Than Just a Feeling
“I’m just not motivated, Joanne,” is a phrase I’ve heard countless times. If I had a penny for each time, I’d be lounging on a beach in Barbados for the rest of my days. I understand the struggle, and I’m here to help.
We absolutely need motivation to get things done, whatever the “things” are! Motivation is the fuel that powers our actions and propels us toward our goals. I work with people every week who fall into the trap of believing motivation is an all-or-nothing phenomenon; they think a little crookedly about it.
We’re either riding high on a wave of enthusiasm or stuck in a rut, struggling to find the drive to get out of bed. This binary view of motivation stops us in our tracks and creates limiting and inaccurate beliefs.
Here comes the truth – motivation is a multifaceted concept with various dimensions and influences.
To help you focus when you want and need to, let’s dive into the Motivation Matrix to understand the full spectrum of motivation. This framework shows the four key pieces of motivation and how they weave and interact with each other to shape our actions and decisions.
The Four Faces of Motivation
- External Motivation – This motivation comes from external sources or prompts. It can be positive, such as rewards, recognition, or praise, or negative, such as deadlines, penalties, or criticism. It looks like working on a project to meet a deadline, studying for an exam to get a good grade, or exercising to win a competition.
- Avoidant Motivation – This motivation originates from a desire to avoid negative consequences or feelings. Often, fear is the driver; shame is riding shotgun. In the backseat, anxiety or a sense of obligation can join us. It can look like paying bills on time to avoid late fees, going to the doctor for a check-up to avoid health problems, or cleaning the house to avoid an argument with your partner.
- Internal Motivation –The most powerful and sustainable form of motivation as it comes from our desires, values, and interests. A sense of purpose, passion, or personal growth drives internal motivation. For many people I work with, it looks like pursuing a hobby you love, learning a new skill for personal development, or volunteering for a cause you believe in.
- Approach Motivation – The anticipation of positive outcomes or experiences drives this type of motivation. It is fueled by hope, excitement, or a sense of accomplishment. It can look like training for a marathon to achieve a personal best, saving money for a dream vacation, or working on a creative project to express yourself.
Navigating the Motivation Matrix
These four pieces of motivation form a matrix that we move through constantly throughout our days, weeks, and months. There is no fixed position in the matrix, and our motivation can shift depending on different factors, such as our goals, circumstances, and emotions.
We might start a new project driven by external motivation (a deadline or a bonus), but as we become more engaged and invested, our motivation might shift toward internal motivation (a sense of purpose or accomplishment).
We might avoid a task due to avoidant motivation (fear of failure or rejection), but once we overcome our initial hesitation and see the potential benefits, our motivation might shift toward approach motivation (anticipation of success or reward).
The Ideal Shift – From External to Internal
Ideally, we want to move from the more energy-intensive forms of motivation (external and avoidant)—it can be exhausting constantly operating from this space—toward the more sustainable and fulfilling forms (internal and approach).
External and avoidant motivation can effectively get us started but can also lead to burnout, resentment, and a lack of satisfaction. Working on getting ourselves into internal and approach motivation helps us foster a sense of ownership, passion, and joy in our pursuits.
Mixing the Matrix
Every day, every week, my motivation is often a mix of these four components, which I am guessing is yours, too.
We can be driven by a combination of external rewards and internal passion, or we might approach a task with a mix of excitement and apprehension. The key is to build self-awareness, recognise the different forces at play, and leverage them to our advantage.
When Motivation Wanes
There will be times when you are feeling unmotivated or disengaged; it’s perfectly normal and part of life. But it would help if you didn’t get stuck in that place. I think a really powerful way to unstuck yourself is acknowledging how you’re feeling and what help you need. Getting stuck is normal and doesn’t mean we’re lazy or incompetent. During these times, we can try simple actions to nudge ourselves toward action:
- Break down tasks into smaller, manageable steps, making them seem less daunting and more achievable.
- Setting realistic goals and celebrating small wins helps build momentum and a sense of progress.
- Connect with your values and purpose, reminding yourself why the task or goal is important to you.
If you want to deepen your understanding of motivation and learn how to harness its power effectively, think about joining our next immersion session. We can also bring our immersion session to your workplace for your teams.
We’ll explore the Motivation Matrix in detail, share valuable strategies for cultivating internal and approach motivation, and help you develop a personalised plan for staying motivated even on the most challenging days. Book a call today and take the first step toward unlocking your full potential.
Remember, motivation is not a one-trick pony. It’s a dynamic and ever-evolving force that we can learn to master. By understanding the different parts of motivation and how they interact, we can cultivate a more sustainable and fulfilling approach to achieving our goals.