Many of us feel a dip in our motivation in January and it makes sense. The hustle and bustle of the holiday season is over, we have to go back to work and school, and the days are cold and short.
And while it’s great to be intrinsically motivated and do something for the love of doing it, it’s not always possible. There are times that we need a little help when our intrinsic motivation dips low.
The good news is that sometimes a little extrinsic motivation can be useful to keep us going. When we understand the science of motivation, we can use that information to boost it ourselves using extrinsic incentives and rewards.
In today’s Wellness Wednesday, we learn about the science of motivation and how extrinsic motivations can be effective sometimes.
Try this:
As a class, group, or family…
- Start by learning more about motivation. Researchers have identified that there are two types of motivation: intrinsic and extrinsic.
- Intrinsic Motivation→ This type of motivation happens when we are genuinely interested or have a personal desire to learn or do something. For example, it may look like practicing a sport you play, learning a new song on the guitar, or perfecting your gaming skills.
- Extrinsic Motivation→ This type of motivation happens when we feel encouraged by outcomes and rewards. This might look like working hard to get a good grade on a test, having others notice your work and tell you “Good Job!”, or doing something fun after completing your work.
- Next, on a piece of paper, list all the things that you are intrinsically motivated to do. Remember, this means things that you do because you enjoy doing them!
- Now, make another list of things that you need extrinsic motivation to do. Remember, these are things that you do because of the rewards or outcomes (i.e., completing homework so you get good grades, doing chores so you don’t get in trouble, etc.).
- Finally, write down some ways that help build your motivation to complete things you find difficult or less enjoyable. Here are two suggestions to get started: set intervals for work and schedule timed breaks (e.g., 30 mins. of work followed by a 10 mins. break for movement, tech. or a snack) or purposefully schedule something enjoyable for after something that’s less enjoyable (e.g., fun activity with family or friends, screen time, etc.).
- Keep the conversation going and revisit these lists. Talking about motivation, particularly strategies to push through and complete less desirable tasks, chores, and activities, is a great way to support skill-building and motivation.
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)
We are called to know that God is with us in our struggles and working with us to overcome them.
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:
- Article: https://www.nytimes.com/2020/10/29/well/family/teenagers-motivation-school.html
- Educator Resource: https://smho-smso.ca/emhc/positive-motivation-and-perseverance/
- Resource: dk.com/us/information/home-learning-for-kids/
Employees of LDCSB check out WorkLifeHealth from EAP Provider Morneau Sheppell.
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