Four strategies to boost your self-motivation

Motivating yourself is one of the main things that sets high achievers apart, and it’s hard – how do you keep pushing onward when your heart isn’t in it? Ayelet Fishbach discusses

CREDIT: This is an edited version of an article that originally appeared on Harvard Business Review

Motivating yourself is hard. Fishback often compares it to one of the exploits of the fictional German hero Baron Munchausen: Trying to sustain your drive through a task, a project, or even a career can sometimes feel like pulling yourself out of a swamp by your own hair. We seem to have a natural aversion to persistent effort that no amount of caffeine or inspirational posters can fix.

But effective self-motivation is one of the main things that distinguishes high-achieving professionals from everyone else. So how can you keep pushing onward, even when you don’t feel like it?

Design goals, not chores

Ample research has documented the importance of goal setting. Studies have shown, for example, that when salespeople have targets, they close more deals, and that when individuals make daily exercise commitments, they’re more likely to increase their fitness levels.

Abstract ambitions—such as ‘doing your best’—are usually much less effective than something concrete, such as bringing in 10 new customers a month or walking 10,000 steps a day. As a first general rule, then, any objectives you set for yourself or agree to should be specific.

Goals should also, whenever possible, trigger intrinsic, rather than extrinsic, motivation. An activity is intrinsically motivated when it’s seen as its own end; it’s extrinsically motivated when it’s seen as serving a separate, ulterior purpose—earning you a reward or allowing you to avoid punishment.

Of course, if the external reward is great enough, we’ll keep at even the most unpleasant tasks. Undergoing chemotherapy is an extreme example. In a work context, many people stay in their jobs for the money, feeling like ‘wage slaves.’ But in such situations they usually do the minimum required to meet the goal. Extrinsic motivation alone is unlikely to help us truly excel.

Find effective rewards

Some tasks or even stretches of a career are entirely onerous—in which case it can be helpful to create external motivators for yourself over the short-to-medium term, especially if they complement incentives offered by your organisation.

You might promise yourself a vacation for finishing a project or buy yourself a gift for losing weight. But be careful to avoid perverse incentives. One mistake is to reward yourself for the number of completed tasks or for speed when you actually care about the quality of your performance.

Another common trap is to choose incentives that undermine the goal you’ve reached. If a dieter’s prize for losing weight is to eat pizza and cake, he’s likely to undo some of his hard work and re-establish bad habits.

Finally, loss aversion—people’s preference for avoiding losses rather than acquiring equivalent gains—can also be used to design a strong external motivator.

Sustain progress

When people are working toward a goal, they typically have a burst of motivation early and then slump in the middle, where they are most likely to stall out. For instance, in one study observant Jews were more likely to light a menorah on the first and last nights of Hanukkah than on the other six nights, even though the religious tradition is to light candles for eight successive days.

Fortunately, research has uncovered several ways to fight this pattern. If you break your goal into smaller subgoals—say, weekly instead of quarterly sales targets—there’s less time to succumb to that pesky slump.

A second strategy is to change the way you think about the progress you’ve achieved. When we’ve already made headway, the goal seems within reach, and we tend to increase our effort. You can take advantage of that tendency by thinking of your starting point as being further back in the past; maybe the project began not the first time you took action but the time it was first proposed.

Harness the influence of others

Humans are social creatures. We constantly look around to see what others are doing, and their actions influence our own. But when it comes to motivation, this dynamic is more complex.

When we witness a colleague speeding through a task that leaves us frustrated, we respond in one of two ways: Either we’re inspired and try to copy that behaviour, or we lose motivation on the assumption that we could leave the task to our peer.

This is not entirely irrational: Humans have thrived as a species through individual specialisation and by making the most of their comparative advantages.

The problem is that, especially at work, we can’t always delegate. But we can still use social influence to our advantage. One rule is to never passively watch ambitious, efficient, successful co-workers; there’s too much risk that it will be demotivating.

Instead, talk to these peers about what they’re trying to accomplish with their hard work and why they would recommend doing it. Listening to what your role models say about their goals can help you find extra inspiration and raise your own sights.

Interestingly, giving advice rather than asking for it may be an even more effective way to overcome motivational deficits, because it boosts confidence and thereby spurs action. In a recent study Fishbach found that people struggling to achieve a goal like finding a job assumed that they needed tips from experts to succeed.

In fact, they were better served by offering their wisdom to other job seekers, because when they did so, they laid out concrete plans they could follow themselves, which have been shown to increase drive and achievement.

A final way to harness positive social influence is to recognise that the people who will best motivate you to accomplish certain tasks are not necessarily those who do the tasks well. Instead, they’re folks who share a big-picture goal with you: close friends and family or mentors. Thinking of those people and our desire to succeed on their behalf can help provide the powerful intrinsic incentives we need to reach our goals.