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Learn important things about the distinction between intrinsic and extrinsic motivation and get practical tips to promote both. It is important to stress not to criticize yourself for lack of motivation and instead focus on rewards and responsible structures in everyday life to stay motivated. You can find out how this works better in the blog.
Motivation is typically divided into two categories: extrinsic and intrinsic motivation. Extrinsic motivation comes from pleasure or rewards from external sources. Intrinsic motivation is based on the value we find in our own work.
To stay motivated in your courses, consider the following ways to strengthen both your intrinsic and extrinsic motivation:
Procrastination — which usually happens when we don't feel motivated — doesn't come from laziness, but from a natural instinct to avoid negative emotions. Criticizing yourself for feeling unmotivated will only reinforce those negative feelings, so try to let go of the idea that you “should feel motivated!”
To increase your intrinsic motivation, try to reconnect with the things you love about being a student. Ask yourself: What are my intellectual interests? What do I like to study? What prompted me to choose this subject/courses over others? This can help you focus on what's important when professional and interpersonal pressure increases.
For extrinsic motivation, try to incorporate reward and responsibility structures into your day. Break down your work into small, manageable sections (think 20-30 minutes) and reward yourself when you're done, such as spending a few minutes on social media, having coffee, or taking a walk around the block. You can also create or join a responsibility group with your fellow students, where you help each other stay on track.
While it might be tempting to motivate yourself by saying, “If I don't complete this task by 15:00 I won't allow myself to go jogging,” it's better to focus on rewarding yourself for achievable progress and avoiding extrinsic motivation, which includes punishment or reduces your self-esteem when you don't achieve your goals. Because lack of motivation comes from negative emotions, punishment will likely only make work harder for you. You're at university because you're a talented, capable person. Choose structures of responsibility that confirm this reality!
“Be good to yourself and reconnect with what you love to strengthen your motivation.”
Source: Academic Resource Center at Havard University (https://academicresourcecenter.harvard.edu/motivation)
