Therapy Near Me Mental Health Articles

Motivation, the driving force behind human actions, is essential for achieving goals and success. In Australia, as in many parts of the world, finding motivation can be challenging, especially in today’s fast-paced and often stressful environment. This article explores effective strategies to boost motivation, drawing on psychological theories and research.

Motivation is generally classified into two types:

1. Intrinsic Motivation: This comes from within and is driven by personal interest or enjoyment in the task itself (Ryan & Deci, 2000).
2. Extrinsic Motivation: This involves external rewards or pressures, such as money, grades, or approval (Deci et al., 1999).

1. Set Specific and Achievable Goals: According to Locke’s Goal-Setting Theory (1968), clear and challenging goals increase motivation and performance. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals can provide direction and a sense of accomplishment.
2. Find Personal Meaning and Relevance: Understanding why a task is important personally can boost intrinsic motivation. This is aligned with the Self-Determination Theory by Ryan and Deci (2000), which highlights the role of autonomy and personal relevance in motivation.
3. Break Tasks into Smaller Steps: Large tasks can be overwhelming. Breaking them down into manageable steps can make them seem more achievable and less daunting (Bandura, 1986).
4. Use Positive Reinforcement: Rewarding oneself for completing tasks can enhance motivation. This approach is supported by Skinner’s operant conditioning theory (1953).
5. Maintain a Growth Mindset: Carol Dweck’s research on mindsets (2006) shows that believing skills and intelligence can be developed (a growth mindset) enhances motivation and resilience in the face of challenges.
6. Visualisation Techniques: Visualising the successful completion of a task or goal can be motivating. This technique is supported by Bandura’s social cognitive theory (1986), which suggests that positive visualisation can enhance self-efficacy.
7. Stay Physically Active: Regular physical activity has been shown to increase motivation by improving mood and energy levels (Biddle & Asare, 2011).
8. Manage Stress and Get Adequate Rest: High stress levels and lack of sleep can diminish motivation. Managing stress and ensuring sufficient rest are crucial for maintaining motivation (McEwen, 2007).

Motivation is a complex but essential component of achieving personal and professional goals. Utilising strategies such as setting specific goals, finding personal meaning, breaking tasks into smaller steps, using positive reinforcement, maintaining a growth mindset, employing visualisation, staying physically active, and managing stress can all contribute to increased motivation. In the Australian context, where the pursuit of personal and professional excellence is highly valued, these strategies can be particularly relevant and effective.

• Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology, 25(1), 54-67.
• Deci, E. L., Koestner, R., & Ryan, R. M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin, 125(6), 627-668.
• Locke, E. A. (1968). Toward a theory of task motivation and incentives. Organizational Behavior and Human Performance, 3(2), 157-189.
• Bandura, A. (1986). Social Foundations of Thought and Action. Englewood Cliffs, NJ: Prentice-Hall.
• Skinner, B. F. (1953). Science and Human Behavior. New York: Macmillan.
• Dweck, C. (2006). Mindset: The New Psychology of Success. New York: Random House.
• Biddle, S. J., & Asare, M. (2011). Physical activity and mental health in children and adolescents: A review of reviews. British Journal of Sports Medicine, 45(11), 886-895.
• McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873-904.

How to get in touch

If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@therapynearme.com.au.