Types of Motivation

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In our session on missions, we identified two types of motivators; internal and external motivators. Another more technical way of putting this is intrinsic motivation and extrinsic motivation.

Intrinsic motivation is when you do something because you love it. It’s an internal motivation, something that makes you feel good. Csikszentmihalyi, the founder of the psychological concept; Flow, said the highest intrinsic motivation is a flow state where self-consciousness is lost, one surrenders entirely to the moment, and time means nothing (2013). Think of a competent musician playing without thinking or a surfer catching a great wave and riding it with joy.

Extrinsic motivation is when your motivation to succeed is controlled externally. That includes doing something to avoid getting into trouble or working hard to earn more money. That type of motivation is short-lived. A good extrinsic motivation is when you are practising to get better, but you still need a tutor or teacher to validate your efforts.

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Motivators are the things that turn you on. They are the things that make your life living.

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What makes your life worth living?

Martin Seligman was one of the key founders of the movement of positive psychology. Positive psychology is a movement that complements traditional psychological approaches to mental health. The goal of positive psychology is to help everyone lead more productive and fulfilling lives. One of the fundamental ways positive psychology does this is by identifying and nurturing one’s natural talents.

Positive psychology interventions or methods to increase human performance involve various tools and techniques to enable people to live out their human potential. 

In their book Positive psychotherapy Seligman, Rashid, & Parks, 2006, suggest that the following interventions can help individuals achieve more productive and fulfilling lives;

• identification and building of signature strengths
• cultivation of signature strengths and positive emotions
• expression of good and bad memories, writing tasks
• forgiveness tasks, including writing a letter of forgiveness to a transgressor
• cultivation of gratitude
• satisficing (accepting ‘good enough’) instead of maximising
• cultivating optimism and hope
• cultivating love and attachment
• savouring and making things last
• giving the gift of time

Adapted from: Seligman, M. E. P., Rashid, T., & Parks, A. C. (2006). Positive psychotherapy. American Psychologist,61, 774–788.

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To assist us in having a simple tool that empowers you to do these things daily, we have created a simple model that will help you remember and implement these things in your day-to-day life. This model will underpin our subsequent sessions.

To assist us in having a simple tool that empowers you to do these things on a day to day basis, we have created a simple model that will help you remember and implement these things in your day to day life. This model will underpin our next few sessions.

In this session, we will explore the Strengths and Flow. In our metamorphosis session, we will explore Release and Gratitude.

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Strengths 

Strengths is about:

• identification and building of signature strengths
• cultivation of signature strengths and positive emotions
• working within your strengths, doing what you are naturally good at.

Flow

Flow is about building your ability to:

• being in the present moment
• savouring and making things last
• giving the gift of time 

Release  

Release is about increasing your ability:

• satisficing (accepting ‘good enough’) instead of maximising (never being able to let go)
• expression of good and bad memories, writing tasks
• implementing forgiveness 

Gratitude 

Gratitude is about regularly:

• cultivation of gratitude
• cultivating optimism and hope
• cultivating love and attachment

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Discover your Strengths 

Planning your life, work and the things you spend most of your time on to enable you to use your Strengths more than your blind spots is one of the easiest ways to achieve your goals and live your life in a state of ‘flow’. We will explore the flow next. 

Identification and building of signature strengths, let’s explore the things you love to do.

There are many ways you can work out your strengths, including:

• Asking family, friends and people who know you well
• Exploring the things you love to do and are naturally good at
• Taking notice of your interests and the things that give you energy.
• Conduct psychometric tools like HBDI or character strengths.

You’ve now started exploring your strengths through the lens of HBDI. You can continue to dig deeper and perhaps do a few of the above activities mentioned above to elicit some more of your strengths.

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