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How to get motivated even when you don’t feel like it

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Motivation is complicated. Psychologists define motivation as the desire or impetus to initiate and maintain a particular behavior. But sometimes, no matter how passionate you are about a goal or hobby, finding the motivation to actually do it can be difficult. Why is motivation so fickle? Explore intrinsic and extrinsic motivation, and dig into how these forces contribute to our drive.

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If you have a difficult time setting and achieving goals, or even just completing simple tasks, understanding the mechanics of motivation can help improve your habits. It can also make your day-to-day much easier if you find yourself in a position of authority and have the impossible job of motivating those around you.

The concept of intrinsic motivation is contained within a framework of psychological study called Self-Determination Theory, developed by Richard Ryan and Edward Deci. Read about the origins and development of SDT in an interview with Ryan and Deci here. You can also take a look at their pivotal 1985 book Intrinsic Motivation and Self-Determination in Human Behavior. The core of SDT focuses on the concepts of autonomy, competence, and relatedness — three simple ideas efficiently explained in this short video. For more about the fundamentals of SDT, click here.

Extrinsic motivation may not have as long-term power as intrinsic motivation, but it can still be an effective driver of performance (more effective for some than others). One of the greatest pitfalls of extrinsic motivation, however, is the overjustification effect. Explore this study of West Point cadets, which demonstrates the negative impact of multiple motivators on their career outcomes. Research has reliably shown that intrinsic motivation is weakened when extrinsic motivators are introduced. So take a beat and trust in the feelings of autonomy, competence, and relatedness before you resort to external incentives.   

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About Build Character

Character refers to ways of thinking, acting, and feeling that benefit others as well as ourselves. Character is plural—encompassing strengths of heart, mind, and will. Like social and emotional learning, the elements that make up character can be taught, learned and practiced, and we’re here to help. Explore this page to strengthen your kindness, grit, decision making, curiosity, emotional intelligence and more - brought to you by TED-Ed and Character Lab.

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  • Lesson Plan created by Hayley Levitt

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