One of the most common questions psychologists get is, “How do you become more motivated to do something?” This “something” can be anything from studying to working out. Sometimes, even managers ask about how to motivate their employees.
People often expect a magical answer that will change everything instantly, but it’s not that simple. You can’t just buy a solution like students do with essays online. However, there are a few tips that can make it a bit easier to get started.
One common problem is that people aren’t clear about what they want to increase their motivation for. Goals like “exercising more” are surprisingly specific, but many goals are too vague.
You can address vague goals by creating SMART goals. For those not familiar, SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It’s surprising how few people set goals that follow this method, even though it’s commonly taught in many courses.
For example, students might want to “get better at studying,” and entrepreneurs might want “more committed employees.” But motivation problems usually stem from not having clearly defined goals. If you find yourself saying you have “no motivation,” start by being precise about what you want to be motivated to do. Spend a few minutes thinking about the SMART framework to narrow down something specific.
Have you ever started a task and couldn’t finish it, and then kept thinking about it all day? Or do you feel a sense of relief once you complete a task and can move on? That’s the Zegarnik effect in action. Named after a Russian psychologist who noticed that waiters remembered orders only until they were served, this effect means you’ll stay mentally engaged in a task until it’s done.
Many people experience this when writing—they can’t stop until the text is finished. The Zegarnik effect is a great tool for motivation. The lesson here isn’t about getting a motivational boost but about understanding that the easiest way to finish something is to start it. Look at your specific goal and figure out the smallest step to get started. Once you begin, the Zegarnik effect may help you keep going until the task is complete.
Take Jerry, for example. Five years ago, he was eager to learn Photoshop. He even went through the trouble of finding and installing a pirated version of the program. Despite his initial motivation, the steep learning curve made him give up after an hour. He hasn’t tried again since.
Jerry’s story isn’t about a lack of motivation but rather about the mismatch between the task’s difficulty and his ability. BJ Fogg from Stanford University has a behavior model that suggests it’s more effective to lower the difficulty of a task than to increase motivation.
Instead of trying to boost your motivation, try making the task easier. If you’re struggling to start exercising, limit your gym time to 15 minutes. If you can’t bring yourself to study another language, try learning five words a day instead of 50. Simplifying the learning curve can help too. For example, if you have a big project, use an essay writing service to get a solid first draft to build on.
These are just a few tips to help you get started. There are many ways to approach motivation, and the best method depends on your specific task and mindset. Find what works best for you.