Motivation

What is Motivation? How Does Motivation Arise?

Motivation is the inner drive that steers our behavior and helps us achieve our goals. It ensures that we become active, show perseverance, and do not give up immediately even after setbacks. Motivation explains why some people go to sports voluntarily and with joy, while others find it difficult to motivate themselves.

Motivation arises from the interplay between personal characteristics (the so-called motives) and external influences such as situations, incentives, or expectations. Motives are relatively stable, internal needs or preferences, such as the need for success, social connection, or independence. They are not directly visible but are reflected in the fact that people repeatedly seek out or avoid certain situations.

For motivation to arise, these motives must be addressed by a situation. This can be, for example, a challenging task, praise, the prospect of success, or even a pleasant feeling. Motivation is influenced not only by the attractiveness of the goal but also by the assessment of how likely it is to achieve this goal. If we believe that we can master a challenge, we are more motivated to make an effort.

Motivation research emphasizes that motivation is always the result of an interaction between the person (their motives) and the situation (the incentives). This means: Not every person is equally motivated in every situation. The same person can be highly motivated in one situation (e.g., in their favorite sport) but feel little drive in another (e.g., with disliked tasks).

Emotions also play a role: Motivation is often evident when someone approaches something with joy, enthusiasm, or ambition. Conversely, motivation is lacking when someone does not pursue a goal, gives up quickly, or shows negative feelings such as apathy.

Example:
A student has the motive to improve and experience success. If he receives a task in math class that is challenging but solvable, and the teacher trusts him to accomplish it, he feels addressed. The prospect of success and recognition motivates him to make an effort and persist even when things get tough. Similarly, an athlete can be motivated to give their best by the prospect of an exciting game or the support of their team.

Difference Between Motive and Motivation

A motive is a stable characteristic that shows which goals and situations are particularly important to someone. Motives are like personal preferences, such as the need for success, social connection, or independence. They are not directly visible but are reflected in how people repeatedly seek out or avoid similar situations.

Motivation, on the other hand, is the current drive that gets us to become active and pursue a goal at a particular moment. It arises when a situation matches our motives and is perceived as attractive.

Motivational psychology clearly distinguishes between these two terms: Motives are a person’s “basic equipment,” while motivation is the “fuel in the tank.” Only when a situation addresses one’s motives does motivation arise and lead to active behavior. Motives can be innate or learned over the course of life and are shaped by experiences and socialization.

Example:
Someone has the motive to be successful in sports (achievement motive). If they get the opportunity to participate in a competition, this motive is addressed: they are motivated to train and give their best. In another situation, such as making music, they may be less motivated because this motive is not addressed there.

Intrinsic and Extrinsic Motivation: Differences and Connection

Intrinsic motivation means that we do something out of our own interest, joy, or curiosity. The activity itself is the drive, and we often experience satisfaction and pride. Intrinsic motivation is particularly sustainable and leads us to stick with something longer and with more joy. It is closely linked to positive emotions, creativity, and perseverance.

Extrinsic motivation arises when we do something to receive a reward or avoid punishment. This can be praise, money, good grades, or recognition. Here, the activity itself is not the focus, but rather what we get or avoid through it. Extrinsic motivation can help in the short term but often loses its effect when external incentives disappear. Too many external rewards can even weaken intrinsic motivation (e.g., when a hobby suddenly becomes an obligation).

Self-Determination Theory (Deci & Ryan) describes that motivation runs on a continuum from amotivation (no motivation) through extrinsic to intrinsic motivation. The more an activity aligns with one’s own values and interests, the more self-determined and sustainable the motivation.

Example:
A child plays soccer because it’s fun (intrinsic). If they suddenly only play to win trophies or to be praised by their parents (extrinsic), the fun can be lost. In working life, an employee who works only for the salary can quickly lose motivation if there are no further incentives or sense of purpose.

Psychological Basic Needs as the Basis of Motivation

Among the most important basic needs are the pursuit of pleasant feelings, connection to other people, control over one’s own life, and the feeling of competence. Self-Determination Theory summarizes these needs as the “ABC of Motivation”:

• Autonomy (being able to decide for oneself)
• Belonging (social affiliation)
• Competence (feeling capable and successful)

These basic needs are the foundation for motivation to arise at all. If they are fulfilled, the likelihood increases that people will act motivated and engaged. Consistency Theory (Grawe) adds that people strive to experience pleasant feelings and avoid unpleasant ones, to experience connection, to protect their self-esteem, and to have control over their lives.

Example:
An employee feels motivated in her job because she can work independently (autonomy), feels comfortable in the team (belonging), and regularly receives positive feedback for her work (competence). In sports, an athlete feels particularly motivated when they can help shape the training, feel part of the team, and notice their progress.

How Motivation Relates to Our Goals

People set different goals: Some want to achieve something (approach goals), others want to avoid failure (avoidance goals). How we deal with success and failure depends on whether we attribute successes and failures to ourselves or to external circumstances (attribution styles). Optimists attribute successes to their own abilities, while pessimists see successes as luck and failures as their own fault.

In sports and everyday life, the experience of competence plays a major role. People compare their performance either with their own previous achievements (task orientation) or with those of others (competition orientation). The development of achievement motivation begins in childhood through self- and social comparisons. Goal orientation influences how people approach challenges and how they deal with setbacks.

Example:
An athlete who wins a competition because he trained hard attributes the success to himself (optimistic attribution style). If he loses, he may see the cause in bad weather (external circumstances) or in lack of preparation (own responsibility). A student who compares himself to his own progress remains motivated even after small setbacks.

Why Motivation Is Important for Your Growth

If self-development were an easy process, our world would be a better place with more understanding, fewer conflicts, and stronger togetherness. But personal change requires a lot: courage to be honest with yourself, discipline to stick with it, patience for setbacks, and above all motivation to get up again and keep going.

Motivation is our first spark. It is the reason why you get up in the morning, pursue a goal, or tackle a difficult task at all. Without motivation, the drive for our actions is missing, and even the best plans remain theory. Before you take on a challenge, you (consciously or unconsciously) ask yourself: Why am I doing this? If your answer is powerful enough, you will act.

Examples:

• Someone who knows they want to be a role model for their children finds it easier to be motivated to eat healthily or exercise regularly.
• Someone who knows their “why” at work is willing to persevere even in difficult phases.
• Someone who is only superficially impressed by others on social media and wants to copy their physique is less likely to make enough sacrifices for it.

But motivation is often fleeting and dependent on external circumstances such as mood, energy level, or weather. On a sunny day, you are highly motivated to go running; on a gray, rainy day, you are not. That’s why motivation is important but not enough. To stick with it in the long run, you need more.

Motivation is thus an essential part of personal development. Especially in childhood and adolescence, intrinsic motivation promotes curiosity, creativity, and perseverance. It helps to set your own goals and find solutions independently. Extrinsic motivation can be supportive, for example through praise or small rewards, but should not be the only driving force.

Motivation influences in the long term how we learn, which skills we develop, and how we deal with challenges. It ensures that we persevere even in difficult times and try new ways. Especially in the development process, motivation is the key to developing further, learning new things, and discovering your own strengths. Studies show that children and adolescents who learn and do sports on their own initiative are more successful and satisfied in the long term.

Example:
A child who learns a musical instrument out of curiosity develops perseverance and creativity. If they are only pushed to practice because they get a reward, the joy is often lost and learning becomes harder. In sports, young people who enjoy movement stay active longer than those who only participate because of external pressure.

Motivation in Everyday Life, Sports, and Work

Motivation is a complex concept shaped by individual needs, social influences, and situational conditions. It is crucial for how we behave and how capable we arewhether in sports, at work, or in everyday life.

In everyday life, motivation helps to develop routines, pursue goals, and overcome challenges. In sports, motivation ensures that athletes continue to train and improve even after defeats. At work, an employee remains motivated if they find their work meaningful, receive recognition, and can develop further. Leaders and coaches can foster motivation by considering individual needs, creating a supportive environment, and making successes visible.

Example:
At work, an employee remains motivated if they find their work meaningful, receive recognition, and can develop further. In sports, motivation ensures that athletes continue to train and improve even after defeats. In everyday life, motivation helps not to give up after setbacks and to look for new ways.