Motivation is one of the driving forces behind human behaviours. According to Psychology Today, “Motivation fuels competition and sparks social connection. It is the desire to continue striving toward meaning, purpose and a life worth living.”

To understand motivation, we should start by looking at the hierarchy of needs that the American psychologist Maslow proposed in 1943. According to Maslow, humans are inherently motivated to improve themselves and move toward expressing their full potential, i.e. self-actualization, by satisfying several levels of need from the most fundamental, such as for food, shelter and safety, to the higher needs of love, belonging and self-esteem.

Where Does Motivation Come From?

Motivation can come from different sources, including curiosity, autonomy, the desire to improve self-image, the validation of beliefs, the desire to improve status and the accumulation of wealth.  The motivated forces are either external or internal.

Extrinsic motivation is when people get inspired by outside forces such as other people, rewards, compensations, or promotions.

Intrinsic motivation is when you get inspired from within to improve at an activity and have more joy in your life and to seek self- fulfillment. Studies have shown that intrinsic motivation is more powerful and lasts longer because it is integrated inside the person. In addition, it is a continuous source of moving forward.

One of the most important things you can do is to always set goals and work towards achieving them in order to stay motivated. Set S.M.A.R.T goals that are related to your values and beliefs such as serving the community or creating a better world.

S M A R T goals are:

S      Specific, make your goals specific for effective progress.

M   Measurable, define what evidence will prove you are making progress and reevaluate as needed.

A     Achievable, make sure you can easily accomplish your goal within a time frame.

R     Relevant, your goals should align with your values and long-term objectives.

T      Time based, set a realistic, ambitious end date for task prioritization and motivation.

Ways to keep you motivated:

• Regularly review your goals and progress. Seeing progress improves self-esteem and motivates you to continue.
• Keep setting new goals for the future. Decide what you want to achieve in the next month or year. Tackle one goal at a time using baby steps to get there.
• Keep the momentum up. It takes up to 3 months to develop a new habit. Keep doing it until it become automatic and takes less effort to achieve.
• Find mentors or a support group. We all need experienced and trusted people to advise us and support us on our journey.
• Surround yourself with positive people. Positive friends and family enhance your positive self-talk which will keep you motivated.
• Use exercise as one of your daily goals to improve your mental health.

Starting any task will require a lot more effort and motivation than continuing with it once you gain the momentum.  Therefore, it is important to take the first step and simply start, after that you can take small baby steps daily that will get you to where you want to reach.

When you feel demotivated, stressed or struggling you may find yourself unable to get through your to do list. When your work and daily responsibilities weigh you down, try one or more of the tips below to get you in the mood and motivated again.

1.Plan out your entire day in advance

2. Make lists — and stick to them

3. Break everything into small steps

4. Check in with yourself regularly and be kind and honest

5. Do a review of your progress

6. Take small breaks during the day

7. Create a motivating work playlist

8. Exercise and watch your diet

9. Wear your favorite outfit