6 Important Benefits of Motivation For Attaining Goals

Having completed multiple marathons, ultramarathons, and an Ironman, I’m all too aware that motivation is crucial to athletic success.

Early morning training sessions, recovering from injury, and pushing through personal limits take ongoing energy and determination.

The benefits of motivation are broad and deep and impact all life domains.

Motivation predicts persistence, adherence, and effective performance, driving and sustaining our commitment and engagement while we embrace both everyday and exceptional achievements (Ryan & Deci, 2018; Weinstein, 2023).

This article explores the benefits of motivation and its ability to support us in defining and working toward short-term and lifelong goals.

Before you continue, we thought you might like to download our three Goal Achievement Exercises for free. These detailed, science-based exercises will help you or your clients create actionable goals and master techniques to create lasting behavior change.

Why Is Motivation Important?

Motivation is essential because it directs, focuses, and maintains goal-directed behavior. It plays a crucial role in relationships, work, sports, and education (Ryan & Deci, 2018).

Motivation turns values into actions, creating more positive human behaviors and contributing to positive health and life outcomes. As Richard Ryan and Edward Deci (2018, p. 13), the creators of one of the most widely researched theories on motivation, self-determination theory (SDT), explain, motivation “concerns what ‘moves’ people to action.”

Without it, we lack the drive to engage in meaningful activities and fail to act, think, or develop to our full potential. Individuals experience reduced intentionality and become increasingly passive and ineffective, limited in purpose and engagement (Deci & Ryan, 2008).

To hear more about the benefits of motivation and how to boost it, watch neuroscientist Andrew Huberman’s outstanding talk “This Simple Skill Will Keep You Motivated.”

The 6 Main Benefits of Motivation

Motivation is linked to the fulfillment of our basic psychological needs, including our desire for a sense of connection (to what we are doing, who we are with, and our environment), control over what we are doing (how and when), and a sense of mastery (competence) (Ryan & Deci, 2018).

As a result, the benefits of motivation are vital and enduring, helping us achieve our goals across multiple life domains (Lazowski & Hulleman, 2016; Woolfolk, 2021; Ryan & Deci, 2018).

1. Increased engagement
   When motivated, individuals are typically more engaged and, as a result, experience improved attention, participation, and involvement, particularly when learning.
2. Heightened performance
   Motivation drives higher levels of performance and achievement. Research highlights its potential to underpin individual and team success in sports, the workplace, and education.
3. Improved persistence and resilience
   Driven individuals are able to put in more effort and persevere. They overcome obstacles and difficulties in line with their values and long-term objectives.
4. Deeper learning
   The ability to develop new skills and understanding is vital in all aspects of our lives. Motivated individuals adopt deeper cognitive processing strategies, enhancing comprehension and retaining more information.
5. Positive wellbeing
   Motivation contributes to a sense of accomplishment and recognition of success. As such, it supports emotional wellbeing by meeting basic, yet vital, human needs.
6. Goal achievement
   Motivation directs and sustains goal-directed behavior, with individuals increasingly focusing on their objectives and how to achieve them.

6 Types of Motivation

Our thinking and behavior can be driven by motivational types, particularly when setting and working toward goals. Each one impacts the benefits of motivation differently (Ryan & Deci, 2018).

We can describe our reasons for action (or inaction) as any, or a combination, of the following:

1. Amotivation

Amotivation can be described as a “complete lack of any intent to act, no engagement at all” and, for our clients, can stand in the way of a flourishing life (Woolfolk, 2021, p. 491).

Individuals lacking intrinsic or extrinsic motivation may see no value or motivation in an activity and may not join in or become involved. According to SDT, such a state may arise from feelings of incompetence, lack of perceived relevance or value, and/or a sense of helplessness or inability to influence outcomes (Ryan & Deci, 2018).

2. Intrinsic motivation

Intrinsically motivated individuals are engaging in their natural human tendency to seek out and overcome challenges while pursuing personal interests. They are not driven by reward or fear of punishment but instead because they find what they do inherently rewarding and satisfying (Woolfolk, 2021).

According to SDT, intrinsic motivation rests upon our desire to fulfill three basic psychological needs (Ryan & Deci, 2018):

• Relatedness (connection)
• Autonomy (control)
• Competence (mastery)

3. Extrinsic motivation

In contrast to intrinsic motivation, when extrinsically motivated, we are not engaging in an activity for its own sake or because we find it fulfilling, but rather to receive external rewards or avoid punishment (Woolfolk, 2021).

Extrinsic motivation often results in poorer performance in the workplace, education, relationships, and beyond (Ryan & Deci, 2018).

We can better understand the distinction between intrinsic and extrinsic motivation when we reflect on the locus of causality. When drivers are located internally, individuals are intrinsically motivated. When factors are external, they are extrinsically motivated (Woolfolk, 2021).

Consider the following:

Is the student practicing violin because they freely choose to do so (internal and intrinsic) or to receive a reward or avoid punishment (external and extrinsic)?

Research suggests that the latter is associated with increased negative emotions, reduced academic performance, and, for students, maladaptive learning strategies (Ryan & Deci, 2018; Corpus et al., 2009).

4. Introjected motivation

Introjected motivation (like extrinsic motivation) begins with an external focus (and locus). While not fully integrated with the self, motivation has become partially internalized.

With introjected motivation, individuals perform an action or engage in an activity to avoid negative emotions such as shame, guilt, or anxiety (Linnenbrink-Garcia & Patall, 2016).

5. Integrated motivation

Integrated motivation, or regulation (according to SDT), involves an active or transformational process where an extrinsic need is made congruent (integrated) with the self. It means the individual is driven by both intrinsic and extrinsic rewards without internal conflict between external motivators and internal values and identity (Ryan & Deci, 2018).

6. Internalized motivation

Internalization is a vital and perfectly normal aspect of the human condition and forms part of integrating external events with the self. An individual may start out on an exercise routine driven by external rewards, such as running to lose weight. Over time, they identify as a runner and enjoy the activity for its own sake (Ryan & Deci, 2018).

Which Part of the Brain Is Involved in Motivation?

Research continues to increase our understanding of the relationship between motivation and the brain’s anatomy and underlying processes (Weinstein, 2023).

Brain imaging suggests that motivation is a complex process involving a network of interconnected brain regions. The mesolimbic dopamine reward circuit (part of the central nervous system) plays a central role. It forms vital connections with other systems engaged in decision-making, learning, memory, and attention, ultimately shaping our responses and driving goal-directed behavior (Weinstein, 2023).

5 Tips to Conquer Lack of Motivation

When considering our clients’ drive for success and the potential benefits of motivation in achieving short-term and lifelong goals, it’s helpful to consider lessons from sports and performance psychology (Clough et al., 2021).

Athletes and top professionals are typically highly driven and often receive psychological support from coaches and mentors to achieve their best result more of the time.

The following tips can help overcome a lack of motivation:

1. Set goals

Setting goals that align with our values and engage our strengths is proven to maintain and sustain goal-directed behavior.

Crucially, the “way we approach goals and targets can be a significant influence on our purpose, drive and motivation” (Clough et al., 2021, p. 72).

For many, visualizing and setting goals helps define what success looks like.

We discuss how to set SMART (specific, measurable, achievable, realistic, and time-bound) goals and others in our article SMART Goals, HARD Goals, PACT, or OKRs: What Works?

2. Break down large goals and celebrate small wins

Large goals can be daunting and leave us unsure where to start. When that happens, we must break big tasks into smaller, more achievable ones. Starting small means seeing progress and celebrating our successes (Newport, 2016; Clough et al., 2021).

• Identify and describe the big goal.
• Break it down into smaller, manageable chunks.
• Focus on completing several simple tasks.
• Acknowledge and celebrate each success to stay motivated.

3. Find ways to meet our basic psychological needs

SDT recognizes the strong connection between meeting our basic psychological needs and the drive to achieve our goals. Ryan and Deci’s (2018) extensive research confirms that when we focus on the following three needs, we can fully embrace the benefits of motivation.

Ask the client to reflect on the following:

• Control (or autonomy) – How can I increase my sense of control over a task or work toward a goal?
• Connection (relatedness) – How can I increase my sense of belonging and purpose concerning my actions, my surroundings, and who I am with?
• Mastery (competence) – What am I good at, and how can I focus on my development and growth?

4. Understand our motivation

Asking why we do something is a surprisingly simple yet powerful strategy for boosting motivation. Such questions expose our internal values, markers, and triggers.

While often used in sports, self-reflection is valuable in any life domain, including education, the workplace, and family settings (Clough et al., 2021).

Encourage your clients to ask themselves:

Why am I performing this activity?
Why do I feel I can be successful?
How will it feel to succeed?
What would I like to achieve, and why?
What do I want to change?
Why is this important to me?

5. Build engagement and flow into what we do

Psychologists recognize that when we enter a flow state, we are typically highly motivated and working at our optimum performance level (Csikszentmihalyi, 2016).

It is less about the environment and more about a change of mindset. Typically, we have all the tools we require to reach a degree of flow that supports motivation, high performance, and goal achievement (Csikszentmihalyi, 2016).

While it’s unique for each person, flow typically involves:

• Becoming fully involved in the task, often working toward clearly defined goals
• Receiving ongoing unequivocal feedback that supports continuous realignment and improvement
• Maintaining a delicate balance between skill set and the challenge of the task

Cal Newport (2016) suggests the following to help motivate deep work and get into a state of flow:

• Develop a ritual around important tasks. This might involve listening to certain music or arranging our notes in a specific way.
• Find somewhere to study or perform the task that is conducive to focus. This could be a specific location in the house or even a busy coffee shop.
• Remove distractions, such as mobile phones, or at least silence them.
• Embrace the task. Recognize personal strengths and aspects of the tasks that are meaningful or aligned with your values.

10 Motivation Quotes

The following quotes capture the essence and benefits of motivation in its many forms (Munson, 2024; Krstic & Picard, 2024):

Champions keep playing until they get it right.

Billie Jean King

Believe you can and you’re halfway there.

Theodore Roosevelt

We will fail when we fail to try.

Rosa Parks

Real change, enduring change, happens one step at a time.

Ruth Bader Ginsburg

It always seems impossible until it’s done.

Nelson Mandela

Be the change that you wish to see in the world.

Mahatma Gandhi

The people who are crazy enough to think they can change the world are the ones who do.

Steve Jobs

Go confidently in the direction of your dreams. Live the life you have imagined.

Henry David Thoreau

Attitude is the ‘little’ thing that makes a big difference.

Winston Churchill

Try to be a rainbow in someone else’s cloud.

Maya Angelou

PositivePsychology.com’s Related Resources

We have many resources available for coaches and therapists supporting individuals and groups in identifying and achieving the benefits of motivation and focusing on goal-directed behaviors.

Our free resources include the following:

• Goal setting is a powerful tool for increasing and harnessing motivation. The following four worksheets combine to harness the popular GROW model to set and achieve goals:
  • G Stands for Goal includes six powerful questions that direct the client’s attention to setting goals and subgoals.
  • R Stands for Reality asks five questions to help clients understand where they are now and what obstacles stand in their way.
  • O Stands for Options recognizes that there are typically multiple paths to goal achievement. These five questions consider the choices and how to progress.
  • W Stands for Way Forward explains that working toward a goal always begins with a first step. These questions reflect on what to do first, who is accountable, and what success looks like.
• Behavioral Activity Motivation – Knowing that an activity was positive in the past is not always enough. This worksheet poses several questions to help initiate and maintain that behavior.

More extensive versions of the following tool are available with a subscription to the Positive Psychology Toolkit©. The following promotes the benefits of motivation and is described briefly below:

• Consulting the future self when making a choice

Anticipated regret can influence decision-making. Therefore, it is sometimes helpful to imagine ourselves in the future before making a choice. To do so, try out the following four steps:

• • Step one – Begin by reflecting on a decision you are currently facing and the potential choices available to you.
  • Step two – Take a moment to imagine your future self and the impact of each choice.

Rather than taking the easy option, ask yourself:

How will my future self most likely feel when I make this decision?
Will my future self be grateful for this decision?

• • Step three – Next, perform another visualization, picturing how your future self will feel about the decision your present self is considering.

Will my future self benefit from this decision? If yes, in what ways?

• • Step four – When you are happy with your choice, capture it on paper.

If you’re looking for more science-based ways to help others reach their goals, this collection contains 17 validated motivation & goals-achievement tools for practitioners. Use them to help others turn their dreams into reality by applying the latest science-based behavioral change techniques.

A Take-Home Message

Where would we be without the drive to initiate and sustain performance and work toward value-driven goals? Most likely stuck or passive, unable or unwilling to make the changes associated with personal growth.

The benefits of motivation are clear to all who have attempted to change and transform their lives. It is the engine that drives growth and delivers success.

We can help our clients by teaching them what motivation means and how it looks. We can support them by giving them the understanding and tools to create mindsets, environments, and relationships that embrace and support the benefits of motivation.

Goal setting and delivering on individual tasks can both boost motivation and drive success. Equally, ensuring clients’ basic psychological needs are understood and met and that they are aware of their values (their “why”) further increases motivation.

Clients can be taught to identify and use their strengths to energize their performance and find flow by taking on challenges that test their skills and abilities.

Ultimately, motivation is basic and primal. By connecting clients with the benefits of motivation, creating a mindset and environment for it to thrive, and giving them the tools to achieve goals, we can help them build their best selves and flourishing lives.

We hope you enjoyed reading this article. Don’t forget to download our three Goal Achievement Exercises for free.

ED: Rewrite Nov 2024