Self-motivation

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Usain Bolt avoids thinking about his weaknesses before a race. Sometimes he thinks about how he will celebrate if he wins.[1] See: Self-talk

Usain Bolt beating Tyson Gay and setting a 100 meter world record at the 2009 World Championships in Athletics in Berlin, Germany.

Self-motivation is the internal drive that leads one to take action towards a goal.[2][3] It keeps us moving forward, even when we don't want to. See also: Motivation

Types of motivation

The website Skillsyouneed.com indicates:

"In thinking about self-motivation, it is helpful to understand what motivates you to do things.
There are two main types of motivators: ‘intrinsic’ and ‘extrinsic’.
In their simplest form you can think about these two types of motivation as:
Intrinsic = related to what we want to do.
Extrinsic = related to what we have to do.
A more detailed definition is:
Intrinsic: To perform an action or task based on the expected or perceived satisfaction of performing the action or task. Intrinsic motivators include having fun, being interested and personal challenge.
Extrinsic: To perform an action or task in order to attain some sort of external reward, including money, power and good marks or grades.
Different people are motivated by different things and at different times in their lives. The same task may have more intrinsic motivators at certain times and more extrinsic motivators at others, and most tasks have a combination of the two types of motivation.[4]

Factors that increase motivation

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound.[5]

See also: Achievement orientation and Action orientation and Habit and Identity (psychology) and Passion and Goal setting and Performance goal and Results orientation and Prioritization and Project management and Organizational skills and Purpose and Responsibility and Social influence and Social intelligence and Mindset and Growth mindset and Positive thinking and Concentration and Time management and Accountability partner

To initially build one's motivation, the best practices include: setting clear, achievable goals; being action oriented and develop good habits and routines in order to gain both extrinsic/extrinsic rewards and to active the reward center of the brain (See: Dopamine); breaking down large tasks into smaller steps; tracking one's progress, celebrating small wins; rewarding yourself for progress; identify what truly motivates you or could truly motivate you such as identifying/developing passions and personal interests; creating positive working/other environments, and regularly review your goals and progress and having an accountability partner.[6][7] In summary, focusing on making progress towards goals with a positive mindset and by acknowledging your achievements along the way towards achieving goals.

In addition, other ways to increase one's motivation include: increasing performance via peak performance principles and creativity/creative problem solving which may enable one to create better rewards in terms of intrinsic/extrinsic rewards, continuatally upping one's goals and stretching oneself to get out out one's comfort zone to avoid needless plateaus in performance, developing new goals and surrounding yourself with positive people."[8][9]

A sense of purpose, external positive reinforcement, opportunities for growth, and a supportive environment can also increase motivation.

Goals and motivation

See also: Goal setting

"Setting specific, challenging goals can increase motivation and enhance performance by 11 to 25 percent, according to University of Toronto psychologist Gary Latham and University of Maryland psychologist Edwin Locke. Research suggests that having clearly defined goals can also make employees feel more inspired at work and more likely to stay committed to their organization according to Bi Worldwide. Furthermore, setting challenging but attainable goals can lead to significant improvements in performance, with some studies showing increases of up to 90%."[10]

According to a Dominican University study, people with written goals, action commitments and weekly progress reports to a friend saw a 80.95% improvement over control group which had no written goals, no action commitments and no weekly progress reports.[11]

Goals help increase motivation by providing direction, focus, and a sense of accomplishment/achievement. This is due to goals aiding individuals in: channeling their efforts, increasing their persistence, and encouraging the development of effective strategies.

Articles and videos on motivation

Work motivation:

Videos:

Additional principles of increasing self-motivation

"Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win." - The Apostle Paul, 1 Corinthians 9:24

See also: Action orientation and Goal setting and Performance goal and Results orientation and Social influence and Social intelligence and Social networking and Positive thinking and Optimism

One can increase further their self-motivation by further developing passions/interests and important achievements; being more action oriented (which gives more positive feedback in terms of intrinsic/extrinsic rewards); increasing performance via peak performance principles creativity, and creative problem solving which may enable one to create better rewards in terms of intrinsic/extrinsic rewards, improving one's goals and surrounding yourself with positive people."[12][13]

Below are articles/resources on increasing self-motivation:

Videos:

Positive effects of increasing motivation

Increased motivation leads to a number of positive and cascading effects across various aspects of one's life, including increased productivity, enhanced psychological/physical well-being, and improved personal and professional outcomes. Motivated individuals tend to be more focused, resilient, and enthusiastic/passionate, leading to greater success/achievement and a more fulfilling life.[14]

Motivation and its ability to aid one's efforts to postively change one's personality

See also: Neuroplasticity and the ability of individuals to change their personality

Positive psychology, positive thinking, Self-talk, and positive affirmations

According to the Mayo Clinic, "Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst."[15]

See also: Positive psychology and Positive thinking and Optimism and Self-talk and Positive affirmations

Positive psychology

See also: Positive psychology

According to Harvard Health Publishing, positive psychology is otherwise known as the science of human flourishing, the search for satisfaction and contentment that's within everyone's reach. Positive thoughts and positive attitudes—what we call positive thinking—can lead to direct, positive health outcomes.[16]

According to the Mayo Clinic:

“ Positive thinking doesn't mean that you ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information or expectations due to preconceived ideas of what may happen.

If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist — someone who practices positive thinking.[17]

”

Optimism

See also: Optimism

An optimist is one who looks at a glass of water that is half-full and half-empty, and focuses on how it is half-full.

Christian theologians commonly declare that the world was the best of all possible worlds, as it was created by God. Therefore, even what appears to many as bad is actually part of God's perfect plan. For example, adversity improves Christian character.

Gottfried Leibniz

Gottfried Wilhelm von Leibniz (1646-1716) was a German, Christian philosopher who was born into a pious Lutheran family close to the end of the Thirty Years’ War, which had laid Germany in ruins.[18]

Encyclopedia Britannica's article Best of all possible worlds states:

“ Best of all possible worlds, in the philosophy of the early modern philosopher Gottfried Wilhelm Leibniz (1646–1716), the thesis that the existing world is the best world that God could have created.

Leibniz’s argument for the doctrine of the best of all possible worlds, now commonly called Leibnizian optimism, is presented in its fullest form in his work Théodicée (1710; Theodicy), which was devoted to defending the justness of God..

In rough outline, the argument proceeds as follows:

1. God is omnipotent, omniscient, and omnibenevolent;

2. God created the existing world;

3. God could have created a different world or none at all (i.e., there are other possible worlds);

4. Because God is omnipotent and omniscient, he knew which possible world was the best and was able to create it, and, because he is omnibenevolent, he chose to create that world;

5. Therefore, the existing world, the one that God created, is the best of all possible worlds.[19]

”

Positive self-talk

See also: Self-talk

According to HealthDirect: Self-talk is the way you talk to yourself, or your inner voice. You might not be aware that you're doing it, but you almost certainly are. This inner voice combines conscious thoughts with inbuilt beliefs and biases to create an internal monologue throughout the day."[20]

Making one's self-talk employ more positive thinking and employing more constructive/realistic/problem solving/creative thinking is better for one's physical/mental health and increases one's performance at tasks.[21][22][23]

Positive affirmations

See also: Positive affirmations and Motivation and Confidence and Self-efficacy and Courage and Self-management and Achievement orientation

"Positive affirmations are phrases or words that people say to themselves to replace negative thoughts with positive ones. They can help people feel more motivated, confident, and encourage positive changes in their lives."[24]

Positive thinking and motivation

See also: Positive thinking and Negative thinking and Mindset and Motivation and Self-care

Positive thinking and motivation are interconnected because a positive mindset can fuel motivation and help you overcome challenges, while sustained motivation can reinforce positive thinking and lead to greater success and well-being.[25]

Articles:

Low self-motivation and the spiritual strength to turn things around. The limitations of self-motivation

The Resurrection" by Carl Heinrich Bloch.

Quotes

The Christian author John Noe wrote in his book Peak Performance Principles For High Achievers:

“ Now in my own life, I go one step farther in setting my goals. I set what I call God-sized goals. A God sized goal is one that is so far outside your human capabilities that you will never reach it unless God intervenes on your behalf...

However, self-motivation theories eventually begin to cave under their own weight because there is only so far they can go. People begin begin to say, Oh no. Not another self-motivation speaker - we had one of those last year! Management circles, I've found are tired of the hype. the rah-rah pep talks, the glorified weather reports and the positive thinking. For many of them, self-motivation has lead to frustration. It's superficial in its effectiveness...

The basic building block of out of self-motivation is that there is only one person in the universe who is worthy , who has enough to offer, to become the center of our lives - Jesus Christ , God's son,. The goal is, then to become Christ-directed . Out-of-self motivation is based on the biblical principle of receiving a 'higher self' by surrendering our old selfish nature to Jesus Christ. Then and only then can we receive God's wisdom and power in our lives."[26]

”
  • "Most of all, I knew that God, my 'Guide of guides' had made it possible for me to accomplish this great feat. The greatest delusion in the world is that of the so-called 'self made" person. There is no such thing in high achievement." - Author John Noe on climbing on the Matterhorn mountain.[27] See: Peak Performance Principles For High Achievers by John R. Noe
  • "I can do all things through Christ who strengthens me." - Saint Paul, Philippians 4:13
  • “Watch and pray, that ye enter not into temptation: the spirit indeed is willing, but the flesh is weak.” - Jesus Christ, Matthew 26:41
  • "Abide in me as I abide in you. Just as the branch cannot bear fruit by itself unless it abides in the vine, neither can you unless you abide in me. I am the vine, you are the branches. Those who abide in me and I in them bear much fruit, because apart from me you can do nothing. Whoever does not abide in me is thrown away like a branch and withers; such branches are gathered, thrown into the fire, and burned." - Jesus Christ (John 15: 4-16)

Article

How to overcome resistance to personal change

Photo depicting comfort zone and areas outside comfort zone.

See also: Achievement orientation and Comfort zone and How to Change: The Science of Getting from Where You Are to Where You Want to Be

Below are some methods to overcome personal resistance to change:[28]

1. Begin by acknowledging your resistance and think of the positive effects of making the change or changes. Create a compelling vision. See: Visualization and Imagination

2. Explore the causes for your resistance (Fear, potential losses, objectively look at risk of change via risk management, limiting beliefs, negative thinking, etc.). See: Self-awareness and Self-reflection

3. Break down actions necessary to make the positive change into steps/processses in order to achieve goals. Learn any necessary skills.

4. Be action oriented and avoid procrastination.

5. Practice self-motivation and confidence.

6. Set goals and rewards for making goals. Engage in planning.

7. Learn to be more open and flexible. Develop a growth mindset. See: Openness

8. Learn the soft skill of change management

9. Realize that change can take time and mistakes are made along the way. Practice self-care and self-compassion.

10. Get any needed assistance and/or moral support. See also: Mentor and Accountability partner and Friendship

Articles:

Quotes

See also: Achievement orientation and Mental toughness and Psychological resilience and Self-talk

  • "I like to work hard. I find my motivation. I don't like to go half-ways. I like to go all the way if I get involved in something. I think there is that kind of determination that maybe only a few people have. I don't like to quit when it is hard." - Nadia Comăneci, Olympic gymnist
  • "I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'" - Muhammad Ali
  • "It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen." - Muhammad Ali

Motivational speaker and sales trainer Zig Ziglar on the temporary nature of motivational materials

“People often say that motivation doesn't last. Well, neither does bathing — that's why we recommend it daily.” - Zig Ziglar.

Books on self-motivation

  • Be Your Future Self Now: The Science of Intentional Transformation by Dr. Benjamin Hardy. Hay House LLC (August 1, 2023)
  • The Motivation Manual: Your Guide to Unstoppable Achievement by Fida Hussain. ASIN: B0CBL6CGZS. Publication date: ‎July 9, 2023
  • How to Motivate Yourself: Secrets of the Motivational Superstars by Lyn Kelley. Independently published (February 6, 2020)
  • 50 Ways To Motivate Yourself In 50 Minutes: Discover 50 Motivational Hacks To Build Self-Discipline, Achieve Your Goals And Get What You Want ... Confidence Hacks and Become Unstoppable) by Riley Stevens. Independently published (January 4, 2019)
  • Self-Motivation: Anyone can do IT if I did IT by Dujon Walsham. UK Book Publishing (October 14, 2019)
  • 50 Things to Know about Self-Motivation: How to Become and Stay Motivated Through Life’s Hardships (50 Things to Know Coping With Stress) by Amanda Walton and 50 Things To Know. CZYK Publishing; 1st edition (December 21, 2013)
  • Understanding Motivation and Emotion 7th Edition by Johnmarshall Reeve. Wiley; 7th edition (January 18, 2018)

See also

External links

Videos:

Notes

  1. ↑ How the world’s fastest man Usain Bolt mentally prepares for a race CNBC
  2. ↑ Self-Motivation
  3. ↑ Learn how to be your own best ally for reaching your goals
  4. ↑ Self-Motivation
  5. ↑ SMART Goals
  6. ↑ How to Get Motivated and Stay Motivated
  7. ↑ How to develop motivation
  8. ↑ How do you increase your self-motivation?
  9. ↑ How to Get Motivated and Stay Motivated, video
  10. ↑ What percentage do goals increase motivation?
  11. ↑
  12. ↑ How do you increase your self-motivation?
  13. ↑ How to Get Motivated and Stay Motivated, video
  14. ↑ What are the positive effects of increased motivation?
  15. ↑ Positive thinking: Stop negative self-talk to reduce stress
  16. ↑ Positive Psychology, Harvard Health Publishing
  17. ↑ Positive thinking: Stop negative self-talk to reduce stress
  18. ↑ Best of all possible worlds, Encyclopedia Britannica
  19. ↑ Best of all possible worlds, Encyclopedia Britannica
  20. ↑ Self-talk
  21. ↑ Self-talk
  22. ↑ Positive thinking: Stop negative self-talk to reduce stress
  23. ↑ Optimize your self-talk for peak performance, Champ, Uniformed Services University
  24. ↑ What are positive affirmations?
  25. ↑
  26. ↑ Peak Performance Principles For High Achievers by John Noe, Chapter 2, pages 29, 30-31, 33
  27. ↑ Peak Performance Principles For High Achievers by John Noe, Chapter 1, page 24, 1984 edition
  28. ↑
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