For many of us there is a dip in our motivation in January. After the hustle and bustle of the holiday season and the excitement of those initial snow falls, the winter months after can feel pretty cold and dreary. The bad news is that this is especially true this year when many of the things that get us motivated to get out of bed and head to work and school, no longer look and feel the way they have in the past. The good news though is that by looking a little into the science of motivation we can figure out ways to create it ourselves when we are running low!
Before we dive into strategies to a) keep us motivated or b) get us motivated to begin with, it’s important to learn a bit more about motivation!
Researchers have identified two types of motivation:
- Intrinsic Motivationà This happens when we are genuinely interested in something or have a desire to learn and do it. This could look like practicing a sport you play, learning a new song on the guitar, or perfecting your gaming skills.
- Extrinsic Motivationà Helps us work by motivating us with a desired outcome or reward. This might look like working hard to get a good grade on a test, having your parents/caregivers or teachers tell you “Good Job!”, or going out for recess after working on an assignment etc.!
While it’s great to be intrinsically motivated and do something for the love of doing it, it’s not always possible. When the going gets tough, and our motivation gets low, we can create this motivation yourself using extrinsic rewards!
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Try this..
Take out piece of paper and a pen or pencil and think about and write down:
- Things that you are intrinsically motivated to do, remember, this means things that you do because you enjoy doing them!
- Things that extrinsically motivate you, remember, these are outcomes or rewards that can help you stay motivated to do things that may be harder, less enjoyable or feel more like work.
- Something that you’re having a hard time staying motivated to do (examples could include homework, chores around the house, studying etc.), and think back to those things that have motivated you in the past.
- How can you use these to help keep you motivated during less exciting, or fun activities?
Here are some ideas to help build your motivation with things you find difficult or less enjoyable:
- Ideas may include setting intervals for work, with a scheduled and timed brake (e.g., 30 mins. of work followed by a 10 mins. break for movement, tech. or a snack).
- Strategies can also include purposefully scheduling something enjoyable for after something that’s less enjoyable (e.g., fun activity with parents/caregivers; screen time
Parent/Caregiver Tips (optional)
Parents, having conversations with your children and teens about what will help them push through less desirable tasks, chores and activities is a great way to support them in building this skill to use independently!
Ask yourself, there is no wrong answer
Is there a time you stayed motivated to push through something tough in the past? How did that feel? What helped?
Connecting to our faith:
“I can do all things through him who strengthens me.” (Philippians 4:13)
Let God be the one to inspire us to do our best each day, for His example is our biggest motivator. His love provides us with hope, an “anchor for the soul” (Hebrews 6:19). Without hope, people give up. God’s love and presence in our life can enable us to push through tough times.
Through prayer, our relationship with God grows. We allow Him to embrace us, care for us, and remind us of what it important.
Further Learning & Resources:
Psychologist, Dr. Lisa Damour Ph.D., writes a column all about the science behind motivation and how we can use it to our advantage during these challenging times when our motivation may be running a little low. The article includes additional tips for students and parents! Please note, that while the article talks specifically about teens, the same strategies will work for younger students, they will just need more help from parents/caregivers and teachers to use the strategies!
https://www.nytimes.com/2020/10/29/well/family/teenagers-motivation-school.html
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