“The Psychology of Motivation: How to Stick to Your Goals”

Dr.Ruchi Chandrakar
Asst.Prof.cum Asst.DAA
Kalinga University Raipur
Email id-ruchi.chandrakar@kalingauniversity.ac.in
Whether it’s hitting the gym, learning a new skill, or saving for a major purchase, most of us have set goals that we struggle to maintain. The issue often isn’t setting the goal; it’s staying motivated. Psychology offers valuable insights into how motivation works, why it wanes, and what strategies we can use to stay on track. Here, we’ll break down the science of motivation and provide practical, evidence-based tips to help you stick to your goals.

Understanding Motivation: Intrinsic vs. Extrinsic
Motivation is generally divided into two main types:
Intrinsic Motivation: This comes from internal factors, such as personal satisfaction, curiosity, or enjoyment of a task. People who are intrinsically motivated engage in an activity because they find it fulfilling, not because they expect a reward or recognition.
Extrinsic Motivation: This is driven by external factors, like rewards, deadlines, or recognition. For instance, someone might be motivated to work hard on a project to receive a promotion or meet a deadline.
Research shows that while extrinsic motivators can provide a quick boost, intrinsic motivation is more sustainable. When our motivation is deeply personal, we’re more likely to stick with a goal over the long term.

Why Motivation Fades
Despite the best intentions, motivation often diminishes over time. This is usually due to a few psychological phenomena:
The “What-the-Hell” Effect: Coined by researchers Janet Polivy and C. Peter Herman, this refers to the tendency to give up on a goal after a small setback. For example, someone trying to eat healthy might indulge in one treat, feel guilty, and then completely abandon their diet for the day.
Unrealistic Expectations: Setting goals that are too ambitious can lead to burnout and discouragement. If we expect quick results but progress slowly, we’re more likely to give up.
Lack of Immediate Rewards: Many goals, like weight loss or skill development, take time. Since humans are naturally drawn to immediate gratification, we can lose motivation if the reward isn’t visible right away.

Strategies for Staying Motivated
Knowing why motivation fades is the first step. Here are some science-backed strategies to maintain it over time:
1. Break Goals into Smaller, Manageable Tasks – The brain finds it easier to stay motivated when faced with smaller, achievable tasks rather than a big, daunting goal. By breaking down your main goal into manageable steps, you not only make it easier to achieve but also get to experience small victories that boost morale.
Example: If you’re training for a marathon, set mini-goals like running 5 kilometers without stopping, then 10, then 15. Each achievement reinforces your progress and keeps you motivated.
2. Use “Temptation Bundling” – Coined by behavioral economist Katy Milkman, “temptation bundling” pairs something you want to do with something you need to do. This strategy helps make the task more enjoyable, increasing your likelihood of doing it.
Example: If you want to start a regular workout routine, only allow yourself to listen to your favorite podcast or playlist while you’re exercising.
3. Create a Support System – Social support plays a crucial role in maintaining motivation. Studies have shown that people who share their goals with friends or family are more likely to stay accountable.
Example: Tell a friend or family member about your goals, or even better, find a buddy with similar objectives. A support system can provide encouragement and help you stay committed.
4. Visualize Your Progress – Visualization can be a powerful motivator. This technique involves imagining the positive outcomes of achieving your goal and the steps needed to get there. By focusing on both the destination and the journey, you’re more likely to stay engaged.
Example: Visualize the sense of accomplishment you’ll feel once you’ve reached your goal. If possible, create a vision board with images and words that represent your goals.
5. Focus on Habits, Not Just Goals – While goals are the desired outcome, habits are the actions that lead there. Focusing on developing daily habits makes the journey feel more manageable and less pressure-filled.
Example: If you want to write a book, commit to writing just 500 words a day. Small, consistent habits can make a big difference over time.
6. Reward Yourself Along the Way – Since intrinsic rewards can be hard to sustain, it’s helpful to mix in small extrinsic rewards. Celebrating small victories can keep you motivated as you progress toward larger goals.
Example: If you’re saving money, treat yourself to a small reward each time you hit a savings milestone. The key is to ensure the reward doesn’t undermine your goal (e.g., don’t celebrate a diet achievement with junk food).
7. Embrace Setbacks as Part of the Process – Finally, don’t let a single slip-up derail your efforts. Instead of viewing setbacks as failures, recognize them as a natural part of the journey. Psychologists call this having a “growth mindset”—the belief that improvement is always possible with effort and learning.
Example: If you miss a week of workouts, avoid the “What-the-Hell” effect by simply picking up where you left off. Reflect on what went wrong and how you can adjust your approach.

Final Thoughts
Motivation is a complex and sometimes fleeting force, but understanding its psychological underpinnings can help you harness it more effectively. By setting realistic goals, building small, sustainable habits, and rewarding yourself along the way, you can develop the resilience needed to stay committed. Remember, motivation isn’t always about how you feel in the moment—it’s about the small, consistent actions that move you closer to your dreams.