Motivation

About motivation

What it is, why it happens and what helps. Contents:

• What motivation is
• Intrinsic and extrinsic motivation
• The three needs behind motivation
• Why motivation dips
• Action comes first
• Setting goals that work
• If-then plans
• WOOP
• Habits and discipline
• Self-compassion beats self-criticism
• Visualisation and mental rehearsal
• Finding flow
• Motivation at work and study
• Design your environment
• Energy, rest and motivation
• A simple daily routine
• The power of other people
• Using rewards wisely
• How self-help methods fit in
• When to get support
• FAQs

What motivation is

Motivation is the drive that moves you to act, whether that is going for a run, studying, starting a business or tidying the kitchen. It is shaped by what you want, what you believe you can do, how you feel and the world around you. Motivation naturally rises and falls, and nobody feels motivated all the time. You can explore related topics in our Wellness hub.

This page also covers discipline: the skill of doing what matters even when you don’t feel like it. Motivation and discipline work together. Motivation gets you started; habits and discipline keep you going.

Intrinsic and extrinsic motivation

Psychologists often talk about two types of motivation:

• Intrinsic motivation comes from inside: doing something because it is interesting, enjoyable or meaningful.
• Extrinsic motivation comes from outside: doing something for a reward, a grade, money or to avoid trouble.

Both are useful. But intrinsic motivation tends to be steadier and more satisfying over time. In his TED talk, Dan Pink discusses how autonomy, mastery and purpose drive many people more than rewards do.

The three needs behind motivation

Self-determination theory, developed by psychologists Richard Ryan and Edward Deci, suggests that people have three basic psychological needs. When these are met, motivation and wellbeing grow. [5]

• Autonomy: feeling that you choose what you do.
• Competence: feeling capable and making progress.
• Relatedness: feeling connected to other people.

You can use this. Give yourself choices in how you do a task. Break it into steps you can master. Do it with, or for, people you care about.

Why motivation dips

• The task feels too big. Large, vague tasks are hard to start.
• It doesn’t feel meaningful. It is hard to care about something that doesn’t connect to your values.
• Fear of failure. Not starting can feel safer than trying and failing. Our guide to procrastination has more.
• Tiredness and stress. Poor sleep and stress drain energy. See our guides to sleep and stress management.
• Low self-belief. If you don’t think you can do it, it is hard to begin. Our guide to self-confidence can help.
• Low mood or ADHD. Ongoing lack of motivation can be linked to depression or ADHD.

Action comes first

Many people wait to feel motivated before they start. But often it works the other way round: starting creates motivation. Once you take a small step, progress gives you energy for the next one. That is why “just do two minutes” works so well. Put on your trainers. Open the file. Write one sentence. You can stop after two minutes, but you often won’t want to.

Setting goals that work

Psychologists Edwin Locke and Gary Latham drew on 35 years of research and found that specific, challenging goals lead to better performance than vague goals like “do your best”. [4] Some tips:

• Make it specific. “Walk for 20 minutes after lunch on weekdays” beats “get fitter”.
• Make it meaningful. Connect it to something you value.
• Make it challenging but doable. A stretch, not a leap.
• Track progress. Seeing progress builds motivation.
• Break it down. Big goals become a series of small, clear steps.

If-then plans

Psychologist Peter Gollwitzer studied “implementation intentions”: plans that link a situation to an action, in the form “If [situation], then I will [action]”. A meta-analysis of 94 tests found these plans had a medium-to-large effect on reaching goals. [2]

Examples:

• “If I finish my morning coffee, then I will write for 15 minutes.”
• “If I feel like checking my phone while studying, then I will put it in another room.”
• “If it is Saturday morning, then I will go to the gym before anything else.”

WOOP

WOOP, developed by psychologist Gabriele Oettingen, combines positive thinking with planning. A meta-analysis of 21 studies with more than 15,000 people found it helps people reach their goals. [3] Try it:

1. Wish: What do you want? Choose something challenging but possible.
2. Outcome: What is the best result? Imagine it vividly.
3. Obstacle: What inside you might get in the way, such as tiredness or doubt?
4. Plan: Make an if-then plan: “If [obstacle], then I will [action].”

Habits and discipline

Discipline is easier when actions become habits. A study by Phillippa Lally and colleagues found that new daily habits took a median of 66 days to become automatic, with a range of 18 to 254 days. Missing one day did not undo progress. [6] So be patient, and don’t give up if you slip.

• Same time, same place. Link the habit to an existing routine.
• Make it easy. Lay out your gym clothes the night before.
• Remove temptation. Put distractions out of sight.
• Never miss twice. One missed day is fine; get back on track the next.
• Celebrate. Enjoying the habit helps it stick.

Self-compassion beats self-criticism

Many people think being hard on themselves keeps them motivated. Research suggests otherwise. In studies by Juliana Breines and Serena Chen, self-compassion increased people’s motivation to improve after a failure. For example, people encouraged to be kind to themselves after a poor test result studied longer for the next one. [7] So talk to yourself like a supportive coach, not a harsh critic. Our guide to self-love practices has ideas.

Visualisation and mental rehearsal

Athletes, musicians and performers have long used mental rehearsal. A meta-analysis by James Driskell and colleagues found mental practice has a positive effect on performance. [1] Visualisation can help you rehearse doing a task, picture the steps and imagine handling obstacles. Many people also use Psycho-Cybernetics, which focuses on building a self-image of someone who follows through.

Finding flow

Flow is the state of being fully absorbed in what you are doing. Time seems to fly and effort feels enjoyable. Psychologist Mihaly Csikszentmihalyi found flow tends to happen when a task is challenging enough to stretch you but not so hard that it overwhelms you, with clear goals and quick feedback. To find flow more often, remove distractions, set a clear goal for the session and adjust the challenge to your skill.

Motivation at work and study

• Start with the hardest task when your energy is highest.
• Work in focused blocks, such as 25 to 50 minutes, then take a short break.
• Make progress visible with a list or chart.
• Find your why. Connect tasks to a bigger purpose.
• Work alongside others, in person or online, for gentle accountability.
• Look after the basics: sleep, food, movement and breaks.

Design your environment

Willpower is easier when your surroundings do some of the work. Small changes to your environment can make the right action the easy action. Keep a water bottle on your desk, a book by your bed and fruit on the counter. Put your phone in another room when you need to focus. Leave your running shoes by the door. Set up a tidy, dedicated space for work or study, even if it is just one corner of a table. When the right choice is visible and easy, and distractions are out of sight, you rely less on motivation and more on the path of least resistance.

Energy, rest and motivation

Motivation runs on energy. When you are short of sleep, hungry, dehydrated or stressed, everything feels harder. Before you blame yourself for being lazy, check the basics. Are you sleeping enough? Are you eating regular meals? Have you moved your body today? Have you had any breaks? Rest is not the opposite of productivity; it is part of it. Short breaks, a walk outside or a few minutes of meditation can restore focus. Many people also notice their motivation follows a daily rhythm, so try to schedule important tasks when your energy is naturally highest.

A simple daily motivation routine

1. Morning: Choose your one most important task for the day and picture yourself finishing it.
2. Make an if-then plan for when and where you will do it.
3. Start small: begin with two to five minutes.
4. Work in a focused block, then take a short break.
5. Evening: note one thing you made progress on, however small, and set out what you need for tomorrow.

This takes only a few minutes a day, and over weeks it builds the kind of steady momentum that doesn’t depend on how you feel.

The power of other people

Relatedness, one of the three basic needs, is a powerful motivator. [5] Tell a friend about your goal, find a workout partner, join a class, a club or an online group, or work alongside a friend in a café. Sharing progress and cheering each other on makes effort feel lighter and more fun.

Using rewards wisely

Rewards can help you get started, especially with tasks that are dull. Pair a less enjoyable task with something you like, such as listening to a favourite podcast only while you exercise or clean. Celebrate milestones with a treat or an experience you enjoy. Over time, aim to notice the rewards built into the activity itself, such as feeling stronger, calmer or proud of what you made, because those inner rewards are what keep motivation going in the long run. A quick note in a journal about how you felt afterwards can help you notice them.

How self-help methods fit in

Planning tools such as if-then plans and WOOP have strong research behind them. Many people combine them with mind-based methods. Visualisation and Psycho-Cybernetics build belief. NLP helps make goals feel compelling. Flow makes effort enjoyable. The Law of Attraction helps people focus on what they want. EFT tapping helps many people clear resistance and self-doubt. If you are working on fitness, our guide to exercise motivation and building muscle has more.

When to get support

Everyone has low-motivation days. If you have felt flat, empty or unable to get going for weeks, it may be worth talking to your doctor. Ongoing lack of motivation can be linked to sleep problems, low mood, ADHD or physical health issues, and all of these can be helped. A coach or therapist can also help you set goals and stay on track. Directories for several countries are in Get help & sources.

Frequently asked questions

What is motivation?

Motivation is the drive that moves you to act. It naturally rises and falls, and it can be built with the right goals, plans and habits.

How do I get motivated when I don’t feel like it?

Start with a tiny step, such as two minutes of the task. Action often creates motivation, rather than the other way round.

What is the difference between motivation and discipline?

Motivation is the desire to act. Discipline is doing what matters even when the desire is low. Habits make discipline much easier.

How long does it take to build a habit?

In one study, new daily habits took a median of 66 days to become automatic, with a wide range of 18 to 254 days. [6]

Do if-then plans really work?

Yes. A meta-analysis of 94 tests found that if-then plans had a medium-to-large effect on reaching goals. [2]

What is WOOP?

Wish, Outcome, Obstacle, Plan: a planning tool that combines positive thinking with planning for obstacles. A meta-analysis found it helps people reach their goals. [3]

Does being hard on myself help motivation?

Research suggests self-compassion works better. In studies, people who were kind to themselves after a failure were more motivated to improve. [7]

The best videos on motivation

Hand-picked and checked one by one: motivation scientists and therapists, plus guided tapping.

The science of motivation

Tapping for motivation

Books on motivation

Free resources

Experts to follow

Get help

Talk to your doctor if you have felt flat, empty or unable to get going for several weeks. They can check for causes such as sleep problems, low mood or physical health issues.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Driskell, Copper & Moran (1994), Does mental practice enhance performance? Journal of Applied Psychology 79(4):481-492
2. Gollwitzer & Sheeran (2006), Implementation intentions and goal achievement: a meta-analysis of effects and processes, Advances in Experimental Social Psychology 38:69-119
3. Wang, Wang & Gai (2021), A meta-analysis of the effects of mental contrasting with implementation intentions on goal attainment, Frontiers in Psychology 12:565202
4. Locke & Latham (2002), Building a practically useful theory of goal setting and task motivation: a 35-year odyssey, American Psychologist 57(9):705-717
5. Ryan & Deci (2000), Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being, American Psychologist 55(1):68-78
6. Lally et al. (2010), How are habits formed: modelling habit formation in the real world, European Journal of Social Psychology 40(6):998-1009
7. Breines & Chen (2012), Self-compassion increases self-improvement motivation, Personality and Social Psychology Bulletin 38(9):1133-1143

Written by Saj Ali. Last updated 30 October 2026. Spotted an error? Tell us and we will fix it.