We tend to think of motivation as the secret ingredient that will finally help us get things done. Whether it’s starting a new habit, tackling a project, or making a lifestyle change, we often tell ourselves, “I just need to feel more motivated.”
But where how do you get this elusive thing we call motivation? Well, research from the field of self-determination theory has shown us that motivation is not something you either have or don’t have; it’s something that grows after you take action. Motivation is created through doing, not by waiting for it to strike.
The Myth of the Motivation Feeling
We often think of motivation as a feeling – like excitement or energy. But those feelings are fleeting. Motivation that is sustained over time is more about commitment and values, not mood. You don’t need to feel motivated to act. In fact, acting despite low motivation is often how we get things done. We’ve all had the experience of not feeling like doing something, such as going to the gym or making a difficult phone call – but then building momentum once we’ve started. That’s because action precedes motivation, not the other way round.
Understanding What Really Drives Us
According to self-determination theory (SDT; Deci & Ryan, 1985), we’re at our most motivated when three core psychological needs are met:
- Autonomy – feeling in control of what we’re doing
- Competence – feeling capable and effective
- Relatedness – feeling connected to others
Once you know which need is unmet, you can take practical steps to meet it, and motivation often follows naturally.
So, if you’re struggling with motivation, ask yourself, “How can I make this feel more aligned with who I am?” or “What support do I need to complete this task?”
In coaching, clients often discover that what looks like a lack of motivation is actually a lack of clarity, support, or confidence. Once we address those underlying blocks, motivation starts to flow more naturally.
Tiny Steps, Big Shifts
One of the best coaching strategies for low motivation is scaling down the task. Struggling to write a report? Open the document. Can’t face a workout? Put your trainers on. These micro-actions reduce overwhelm and trigger what’s known as the “foot-in-the-door” effect – small commitments that lead to bigger ones.
Motivation builds through action, not the other way around. And every small win sends a signal to your brain: I’m the kind of person who gets things done.
Final Thoughts
So next time you’re tempted to wait for motivation, try flipping the script. Start small. Do something – anything – that moves you closer to where you want to be. You might be surprised how quickly motivation catches up.
Because the truth is, motivation isn’t what you think. It’s not a feeling. It’s a practice.
References
Deci, E. L., & Ryan, R. M. (1985). The general causality orientations scale: Self-determination in personality. Journal of Research in Personality, 19(2), 109–134. https://doi.org/10.1016/0092-6566(85)90023-6
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