Motivation and Motivational Strategies

Motivation refers to a person's active efforts to achieve certain goals. It leads to an increased willingness to act and can thus be regarded as a driving force for human behavior.

Motivation is a mandatory prerequisite for achieving a goal, but it is not always present to the required degree. The strength of motivation plays a decisive role here, as it has a direct impact on performance.

If there is too little motivation, this is referred to as under-motivation, while too much motivation is referred to as over-motivation. While undermotivation (e.g. due to listlessness) leads to limited activity and to lying down or postponing tasks to be completed, overmotivation (e.g. due to fear of failure) is characterized by a very high level of physical and mental excitement, whereby the desired efficiency often fails to materialize due to high emotionality. It is not uncommon in this context for the so-called quicksand effect to occur; the more one tries to get out of a predicament, the deeper one slides into the abyss. Between these two motivation levels lies the so-called flow zone. This middle level of motivation is the best prerequisite for good performance (compare: Yerkes-Dodson law).

It is completely normal and human that one is not always equally motivated, but one should always strive to reach the flow zone in order to be able to exploit one's own potential to the maximum.

Intrinsic motivation refers to incentives that are rooted in a person's own personality (e.g. joy, interest, curiosity, ambition, etc.).

Extrinsic motivation refers to factors that act on a person from the outside (e.g. social pressure, prestige, grades, etc.). Rewards and punishments for certain activities play a decisive role here.

Overall, intrinsic motivation is stronger and more sustainable than extrinsic motivation, as the following example shows: A student who was pushed by his parents to study law because it is perhaps a family tradition is likely to have greater motivational difficulties in his studies than a student who chose to study law out of personal interest.

In order to increase or maintain your pre-existing motivation, you can use the following tricks and hacks. You will be introduced to different and partly also contradictory strategies that can lead to an increase in your motivation and willingness to act. Since different methods lead to success with different personalities, everyone can find out the strategies that are suitable for him or her.

In order to achieve an optimal motivation level, it is essential to formulate one's own goals and to concretize their achievement. The goals I define for myself should be positively formulated, realistic, and as independently attainable as possible. The following questions should be answered (preferably in writing):

• What do I really want?/ What are my goals?*
• What are the short- and long-term advantages and disadvantages? (e.g. by means of a pros and cons list)
• How do I achieve my goal?
• What support possibilities are there?
• What difficulties might arise?

A Chinese proverb says: "Even the longest journey begins with a single step". If the goal is still very far away, it can be useful to set stage goals according to the so-called salami tactic in order to prevent possible discouragement (the SMART principle presented above can also be applied to stage goals/subgoals). When climbing a mountain, for example, it can prove useful not to focus on the summit, but rather to focus on reaching base camp, then the first rocky outcrop that is difficult to reach, etc. as stage goals. In this way, a sense of achievement is achieved more quickly, which can significantly increase the motivation to continue or persevere. The first stage is particularly important because it often involves the greatest effort. After that, things often run more smoothly.

Deadline pressure can have both negative and positive effects on motivation and performance. Some people feel blocked when time pressure increases, which leads to limited ability to act, reduced work speed and an increased error rate. Other people really flourish under time pressure. They work more effectively when they have a concrete goal in mind and feel a certain commitment. A self-defined deadline (which can optionally be passed on to one or more external persons as a control authority; the more persons know about the project or the objective, the better) can therefore have a positive effect on the work process. However, it is important that the deadline is (still) considered to be met.

Personal commitment can be manifested by a written contract with one's own or another person and become even more binding. It should contain concrete contractual conditions and be clearly formulated. The following points should be included in the contract:

• Definition of the goal (e.g. completion of the thesis)
• Definition of the tasks to be completed (e.g. writing individual chapters)
• Deadline for completion (beginning and start)
• Reward for reaching the contract goal (e.g. short vacation)
• Punishment for non-fulfillment (e.g. monetary donation)
• Signature (of the contracting parties)

Sometimes it can prove quite helpful to put your goals out in the open (preferably in writing). Whether it is a planned weight loss or the completion of a thesis, this can increase motivation through perceived external pressure.

Procrastination has the advantage of providing short-term relief and reducing tension, but in the long term it often leads to a worsening of the initial situation. The unfinished task is often compounded by increasing deadline pressure, stress, feelings of guilt, dissatisfaction etc. Again and again one is confronted with the task still to be done on a mental level, so that one is often under "continuous current". Switching off or relaxing is then not really possible. Procrastination also often means depriving oneself of development opportunities and spending a lot of time treading water. Become aware of your personal disadvantages that arise from putting off important tasks.

A reduction of working time (working time restriction) can result in a change of perspective from "I have to (actually always) do something for the university" to "I may (exclusively now) do something for the university". This reformulation can replace compulsion with a feeling of freedom of choice.

A sense of achievement is fundamental when it comes to maintaining motivation. Write down regularly what you have already achieved in order to be more aware of successes. If you work with to-do lists or schedules (e.g. weekly schedules), you can also take stock by color-coding the things you have completed. On the one hand, this underlines your own creative power and at the same time shows what still needs to be done.

Through positive self-verbalizations (e.g. "I did really well today.", "I really got a lot done today.") you can make yourself feel good and lay a good foundation for your motivation.

Belief in one's own strengths and abilities can move mountains, as the following animal experiment (cf. Röder & Minich) shows. Animal protectors and lovers better skip this section! First, rats were thrown into a water basin with slippery walls, from which they could not free themselves. The rats drowned, and the time of their struggle for survival was recorded. Now the experiment was repeated with new rats. This time, however, a stick was held out to the rats shortly before they drowned, with the help of which they were able to free themselves from the water basin and save themselves. Afterwards, these rescued rats were again thrown into the water basin together with other rats. The "untrained" rats drowned in about the same time as the rats from the first phase of the experiment, while the rats that had already been rescued once continued to struggle for several hours before they too drowned. The "trained" rats seemed to have been convinced that they would be rescued once again. This belief or hope multiplied their performance.

Fundamental to motivation is the knowledge that you yourself can influence the course of events. Insofar as one assumes that success is merely due to luck or fate, it is an impossibility to motivate oneself. So believe that you can make a difference yourself.

The thought that one's own competencies might not be sufficient to successfully solve certain tasks can be so discouraging that one does not even become active and leaves tasks that need to be done right there. If you do not tackle a task, you will not fail, but you will also not be successful. As the saying goes: Nothing comes from nothing. A fundamental problem is that one's own abilities are often underestimated, while the occurrence of the worst case is usually overestimated. Be a little more courageous and become active. Even if you make mistakes, the world will not end. In mistakes and setbacks there are always development opportunities and possibly even new chances. Think of the discovery of America: It only came about because Christopher Columbus deviated from the route he had actually planned.

It is not uncommon for procrastination behavior to occur because we imagine worst-case scenarios. The idea that something could go completely wrong usually leads to negative feelings such as fear and self-doubt, which make constructive problem solving almost impossible. So it would be very important if you could distance yourself from disaster thinking. Reflecting on the following questions could possibly lead to a less pessimistic view.

• What is the probability (taking into account previous experiences) that the worst imagined will become reality?
• How many times have you assumed the worst without it ultimately occurring?
• Has procrastination ever helped something turn out for the better?

Imagine the consequences that (further) postponing important tasks could have for you personally. It's best to imagine the worst possible scenario, and feel free to exaggerate. Then think about how you would feel if the worst case actually occurred. If the imagined scenario is aversive and daunting enough, it may serve as a motivator.

Sometimes it can prove quite helpful to look beyond the end of your nose. Dare to look into the future; what will your life look like after you have mastered a specific task (e.g. completing your thesis)? Do you eventually want to go on vacation again? Or perhaps a move is planned? It's best to paint your version of the future as concretely, in as much detail and as vividly as possible - a glimpse into the future can be especially helpful during lean periods.

Sometimes, when we look back on the past, we are overcome by the feeling that we have wasted a lot of time and should actually be much further along. Not infrequently, we feel negative emotions in this context, such as resignation, anger or sadness. Of course, it is human to feel annoyed or a certain melancholy when we have not achieved what we had planned in advance. However, one should not dwell on such emotions for too long, because such emotions often have a destructive effect. They make us unable to act and hinder us in achieving our goals. So: Don't get angry (for long) and think about missed opportunities! Rather, stay in the here and now and draw a line under the past, because you can no longer change it anyway. Accept what has happened and use the experience you have gained to do better in the here and now and in the future.

Chronic procrastinators put off tasks that need to be done over and over again, even though they know all too well the resulting negative consequences (e.g. stress due to time pressure). One of the culprits is our brain, which often stores unpleasant and painful experiences in such a way that they are not permanently present and burden us all the time. This is actually a good protective function, but it also has the disadvantage that we do not always have the negative consequences of our behavior present - even though they are known. So it's best to keep a written record of failures!

Certainly, mistakes and failures can be demotivating because they may call one's own competence into question, but they can also be a signpost for improvement and contribute to further development. Thomas A. Edison, the inventor of the light bulb, needed more than two thousand attempts until he had developed a working example. So don't fret if you don't achieve set goals (e.g., stop getting distracted while studying) on the first try. What is important is that you recognize shortcomings and look for new possible solutions. So the motto is to keep at it.

Especially people who have a critical attitude towards themselves often have difficulty seeing and remembering successes. So be sure to keep a written record of (initial) successes (e.g., not having put off doing something).

People with pronounced perfectionism usually set high goals and strive for a 100% solution. However, they usually set their goals so high that they are rarely achieved. The consequence is dissatisfaction, as a result of which tasks are often abandoned or not even started. Very few people know that an 80% solution can also be sufficient. This can usually be achieved with only 20% of the effort, while the remaining 20% requires 80% effort (Pareto principle). So think carefully about whether a task really needs to be done perfectly.

When we look at a task that needs to be done, we often only see the unpleasant aspects. This does not necessarily contribute to the fact that one would like to tackle the task. But how can you focus on the positive aspects of a task? Imagine you had to organize a substitute to complete a certain task. How would you make the activity to be performed palatable to this substitute? What advantages or arguments are there that you should emphasize at this point? Find at least 5 reasons that speak for the completion of your task.

When thinking about one's own problems and their possible solutions, one often comes up against limits - not least because of a subjective perception and evaluation. Then it can be helpful to look at the problematic situation from a different (more objective) perspective. If you are in a state of low motivation and low drive, a change of perspective is recommended. Slip into the role of an observer who takes a look at you: How is this person sitting at their desk? How is this person working? What do you think about this person? What advice would you give this person?

Working in a team is inevitably connected with the obligation to other people. Only when everyone fulfills their tasks and obligations can the team be successful. And who would like to be responsible for the unsuccessfulness or failure of other people! In addition to this social commitment, the mutual good promise of the team members can also lead to an increase or stabilization of personal motivation.

A role model can be a good guide. If you don't feel the necessary motivation to tackle a task, simply imagine how your role model would proceed in this situation. This doesn't have to be a celebrity or a star; it's much more important that you feel a certain admiration towards your role model.

Our social environment can have a great impact on our mental state and mood and consequently on our productivity - both in the negative and positive direction. Turn to people who support you in overcoming various challenges by praising you, appreciating you, and always encouraging you to keep going. Seek out people who give you energy instead of robbing you of it. To the extent that you have a procrastination problem, it is best to turn to people who do not have this problem and who will not tempt you to leave urgent tasks even further and put them off.

A competitive struggle or competition always involves direct comparability with an opponent. This can lead to perceived pressure to perform, but also to an incentive. Possibly, the competition with a fellow student (e.g. Who is more likely to hand in the homework?, Who performs better in the exam?) can lead to an increase in performance.

Find a motto or saying that fits you and your efforts and spurs you on (e.g., "A rolling stone gathers no moss.", "It's always too early to give up!").

Make small cards with motivational sayings that you place in suitable places (e.g. above the desk, above the bed, on the bathroom mirror) and keep in view frequently. Or craft, paint, create a motivational poster, which on the one hand is an eye-catcher and also vividly calls your personal objectives to mind.

Use music to drive yourself. You may have a favorite piece of music that has a positive effect on your mood and can increase your motivation. Provided there are several music tracks that motivate you, you can also compile a CD or playlist to fall back on in moments of lack of drive.

By writing a letter to yourself, you can motivate yourself during a long period of work. It's best to write a letter to yourself right at the beginning of a project in which you talk yourself into doing well - just as you would to a good friend. Encourage yourself to keep at it and remind yourself of the goals you have set for yourself. If you encounter difficulties or lack of motivation in the work process, read the letter and your own words. You may also be able to ask a friend to send you the letter (by mail) after a certain period of time.

With regard to the completion of a task, think directly about a reward when the goal is achieved, because in anticipation of a reward, many things go easier. Reward yourself for completed (partial) tasks and achievements. Rewards should be appropriate, i.e. not too big (e.g. world trip for a completed chapter) and not too small (e.g. chocolate bar for a completed chapter). In addition, they must not be counterproductive (e.g. two weeks break although the next exam has to be written in three weeks).

Just as rewards can motivate, possible punishments can also lead to a motivated increase in drive. If possible, it should be determined at the beginning of a work process what form a punishment can take if a previously defined goal is not achieved. Two different forms of punishment are conceivable: direct punishment and punishment by withdrawal. Direct punishment involves the use of an aversive stimulus (e.g., cleaning the toilet for the next six months), while punishment by withdrawal involves the removal of positive aspects (e.g., financial support from parents). In any case, the punishment stimulus should be something that also "hurts". For someone who, for example, has to work hard for his money, it would certainly be painful if he had to give some of it away. This person could, for example, give away 50 Euros per week to his partner and earn 10 Euros back per day if he reaches his defined daily goal. If he does not achieve it, the money remains in the possession of the partner. Should he begrudge his partner the money, a "more painful solution" must be found. Possibly, the 10 euros could be thrown into the mailbox of the hated ex-girlfriend if the daily goal is not reached.

Posture can say a lot about the state of motivation, but conversely it can also influence it. An upright posture, an upward instead of downward gaze, and deep instead of shallow breathing can be helpful on the way to more motivation.

A smile can have an encouraging effect. But you don't have a reason to smile right now? Try it anyway. The following exercise can turn an initially pained grin into a genuine smile. Grin for at least 30 seconds, even if this may seem a bit funny and only slightly authentic at first. But soon you will notice that the artificial smile at the beginning takes on a life of its own and has a positive effect on your mood and possibly even on.