Intrinsic Motivation – 15 Tips For Motivating Yourself
Want to know how to develop intrinsic motivation? Here are the 15 tips you need to follow for motivation that comes from WITHIN!
Let’s chat about intrinsic motivation.
Intrinsic motivation is defined as the act of doing something even if there isn’t an obvious reward motivating you to do so.
It’s when you have an internal drive for success or a sense of purpose that encourages you to take action without needing a kick up the bottom to get moving.
Sounds like something that’s pretty cool to have, right?
It’s when you do things without being forced to do so by someone else.
A bit like a superpower that gets you to take action.
The great thing about having this intrinsic motivation is that it can help you live better and accomplish more in your life.
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But how do you get this feeling of intrinsic motivation, you may be wondering…
It is definitely worth striving to have this type of motivation as it will help you become the boss of your own life and give you so much more satisfaction because you aren’t depending solely on external motivators.
Let’s start by considering these 15 commandments for intrinsic motivation that will help you to set your own course and live a fuller life.
Selecting Meaningful Activities
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TIP # 1 – Identify flow experiences.
You’ve probably heard about flow.
They are the occasions when you get so caught up in what you’re doing that you lose track of time.
You enter a blissful state where everything seems effortless and it almost feels like fun.
You WANT to do it not because someone is forcing you to do it.
Have you ever felt this way before?
I know I have when it comes to writing because I love writing so much.
It feels like fun to me rather than a chore.
Do your best to identify these flow experiences in your life.
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TIP # 2 – Keep a feelings log.
If you need help determining what conditions trigger flow for you, try starting a journal.
You may find that gardening gets you fully engaged.
Or maybe it’s working with numbers (yep, some people do love numbers and math.)
It may turn out that you’re a morning person or that you do your best work after dinner.
Alternatively, you might get excited about learning just for the fun of it or reading just for pleasure.
The way to work out what motivates you intrinsically is to discover what makes you FEEL good.
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TIP # 3 – Set specific goals.
Learning and progressing are also essential to keeping any activity you choose to do exciting.
So what’s your specific goal?
Don’t be vague and fluffy when it comes to setting goals otherwise you will get vague and fluffy results.
Give yourself measurable targets and timelines to aim for.
What goals can you set in an area you sincerely love to do?
Do these goals excite you?
Are they worth striving towards?
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TIP # 4 – Take on new challenges.
In order to feel motivated from within, it’s important to stretch your abilities by venturing into new areas.
Put yourself to the test with something that’s demanding, but within reach.
I call these stretchy, stretchy goals.
They stretch you outside your comfort zone but not so much that you break.
For example, you can rehearse a new piece of piano music, learn a dozen new foreign words or prepare to take a certification examination for a topic you are interested in.
Just ask yourself: is it both challenging and fun to learn?
If so, perfect. Give it a go!
You don’t want it to be too easy or it will feel boring to you.
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TIP # 5 – Streamline your schedule.
Another way to increase your intrinsic motivation is to streamline your schedule to work in your favor.
You might find that you benefit from removing unnecessary tasks from your to do list and making more time for things that are most important to you.
So what is most important to you?
What are the crappy tasks that you need to ditch?
Get rid of the tasks that aren’t important or urgent for you to do.
Another great question that you can ask yourself is this:
What can you do LESS of so that you have MORE time for the things you love to do?
Making Every Activity More Meaningful
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TIP # 6 – Understand the motivation continuum.
Many experts believe that most of our actions actually reflect a combination of intrinsic and extrinsic motivations.
Extrinsic motivation involves you doing something because the reward appeals to you or you want to avoid punishment.
For example, you may value both your paycheck and the contribution your job makes to society.
That is, you want to go to work for the money AND you like what you do.
But sometimes excessive external rewards or extrinsic motivation can reduce your intrinsic motivation so see if you can see when that line is blurred.
Think about what makes you want to do something – is it the external reward or does your motivation come from within?
There’s no right or wrong answer here.
I ask this question just so you have this awareness that you may be motivated for different reasons to do different things.
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TIP # 7 – Participate more intensely.
Sometimes a boring task can be transformed by turning it into a game.
I know this is a weird tip but stick with me here.
If you HAVE to do a task (like you really need to get it done) can you think of a way to make it more fun?
For example, when cleaning out the garage, can you try to guess how many items you will need to throw away in order to get the space tidy.
Can you listen to music while doing the task?
Focus your attention on what you will have achieved at the end and do it mindfully.
Make a deal with yourself to work hard for a short time and set a timer so you can take a break at the end of it.
Think about how good you will feel when the task is done (and have some fun along the way).
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TIP # 8 – Adopt deep learning strategies.
I don’t think I need to tell you that all humans learn differently.
But do you know how you learn best?
Are you a visual, auditory or sensory learner?
I myself am definitely a visual learner.
I need to see the information with my eyes (for example, read it in a book) as opposed to having someone explain it to me (which works better for my kids who are auditory learners).
Make sure to choose a study method that help you to retain more knowledge.
You may also like to find ways to think about how the facts relate to your own life.
Evaluate what you read.
Have an opinion on it and write down your own summary of the material you’ve covered.
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TIP # 9 – Enlist support.
Working in groups can liven up a tedious chore.
It really does help when you aren’t in it alone.
Share responsibility whenever possible.
Accountability is a great way to increase your motivation from within.
I know this might sound like external motivation but if there is no pressure from others to succeed, having a group can inspire you to provide value simply BECAUSE YOU WANT TO DO IT.
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TIP # 10 – Clarify your purpose.
Ask yourself right at the beginning of any project WHY you’re doing something.
What’s your deep why?
It’s so much easier to exercise when you remember WHY you want to lose weight.
It’s so much easier to study when you remember WHY you want to work in that field later on down the track.
You need to know WHY you want to achieve the goals you want to achieve.
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TIP # 11 – Radiate enthusiasm.
A positive attitude will honestly make any job less stressful.
So do your best to smile and look at the bright side of things.
For example, if you’re dreading doing your grocery shopping maybe you can listen to an inspiring podcast or music while you are doing this task.
I do this all the time – try to find way to make mundane tasks more fun so I can radiate enthusiasm while doing so.
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TIP # 12 – Exchange feedback.
We can all help each other to feel motivated by being willing to share constructive feedback.
Another way to increase your internal motivation barometer is to provide or seek out feedback.
When you know what you are doing well, it encourages you to do it even more often.
Or if you receive feedback on ways you can improve your approach, you can steer yourself in the right direction.
Provide tactful and timely information on how to get better and be willing to accept that feedback yourself too.
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TIP # 13 – Seek variety.
Alternating between tasks can also help you stay motivated.
One tip is to devote 15 minutes at a time to completing your tasks.
Just 15 minutes – nothing more.
You may find that both projects seem more pleasant when you are doing it for a short period of time and it eliminates this idea that it has to be long and boring.
Short and sweet and then move on to the next important thing.
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TIP # 14 – Get adequate rest.
Building regular breaks into your schedule also keeps you motivated.
Have you noticed that it’s really hard to work effectively when you are feeling tired or totally exhausted?
So make sure to find time for rest, play and reflection.
I recommend sticking to a consistent bedtime and taking naps if you need to supplement your overnight sleep.
Nothing wrong with having a day nap.
You can do so much more when you are well-rested.
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TIP # 15 – Serve others.
All work becomes more joyful and fulfilling when you view it from the perspective of how it helps others.
There are certain careers and activities that lend themselves naturally to serving others.
Maybe you do volunteer work at the local animal shelter.
Or perhaps you are a nurse or a teacher that helps others on a daily basis.
I myself was a volunteer part-time scripture teacher teaching religion to kids at a local middle school for nine years and I loved every moment of it.
Assisting others is really motivating.
So do what you can to welcome more fun into your life by letting your passions drive you.
Remember even the most mundane tasks…like washing the dishes…has the potential to become more rewarding when you align this daily activity with internal sources of motivation.
I personally use this time to think and brainstorm new ideas for my business.
What can you use this time for?
How can you use it to motivate you in life?
I promise you, once you have a greater sense of intrinsic motivation every task has the potential to bring you so much joy.
The secret is literally within you.
Wishing you much love,
Frances Vidakovic xx
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I’m Frances Vidakovic – a mindset & action coach for quietly ambitious women who want to stop overthinking and finally take aligned action. I help women achieve their goals and follow through on what matters, without sacrificing their sanity or soul.