This article was first published in June 2020.
It can be difficult to keep motivated at times, whether you're doing revision, coursework or just doing chores like tidying your room. Once your mind wanders and you fall down the rabbit hole of procrastination it's often hard to get back on track. If that sounds like you, don't worry.
We've asked leading mental health campaigner and author, Natasha Devon, to talk you through why you might find it hard to keep motivated and what you can do about it.
Natasha Devon: If you want to be self-motivated, one of the key things is to understand the difference between intrinsic and extrinsic motivation. Your intrinsic motivators are the things that you would choose to do even if no one else knew about them, and extrinsic motivators are things like treats and money… They work sometimes, but evidence shows that if the thing that we have to do involves advanced problem solving or more creative thinking, which pretty much all schoolwork does, then an extrinsic motivator can actually detract from your performance because you think about the outcome rather than focusing on the task at hand.
Here's a little challenge for you. If there was no such thing as grades or money and you had a full day in front of you, and you were rested and full of energy, how would you choose to spend your ideal day? Pause this video now and write down your answer.
Welcome back. It's ok if you didn't have loads of ideas, most people don't the first time you ask them that question and you can devote more time to think about it after this video's done, but what you choose to do with your ideal day gives you a huge clue as to what you're driving force is. For example, if you would spend your ideal day with your friends, then one of your intrinsic motivators might be being social and connecting with others. Pause this video again and write down what you think your intrinsic motivator or driving force might be.
Some of the most common driving forces, or intrinsic motivators are: helping others, competition, attention and freedom and independence. Now, none of these are either good or bad, but people who truly understand what motivates them are better able to channel that driving force in a positive way. When we find it difficult to stay motivated it's usually because the thing that we're trying to do doesn't resemble our intrinsic motivation, we're usually doing it for reasons like other people's expectations or because we scared we'll get into trouble if we don't, and those are both extrinsic motivators. Now, obviously, you still have to do things like coursework and homework, but the trick is to make the thing that you don't want to do look more like something that you would choose to do. For example, if you're sociable don't study alone, make it into an event using a digital platform but make sure someone in your group is motivated by competition – they'll help you to stay on track. If attention is your thing, then create a presentation for your classmates or help others by finding someone in your class who struggling and teaching the subject matter to them, in both instances, you learn by teaching others. Taking time to understand your intrinsic motivators now will really pay dividends in the future; people who understand what drives them are better able to make choices which lead to them being happy, healthy and fulfilled.
People who understand what drives them are better able to make choices which lead to them being happy, healthy and fulfilled.
1. Understand the difference between intrinsic and extrinsic motivators
One of the key things to keep self motivated is knowing the difference between intrinsic and extrinsic motivators. Natasha explains, "Your intrinsic motivators are the things that you would choose to do even if no-one else knew about them, and extrinsic motivators are things like treats and money."
2. Find your intrinsic motivators or driving force
Finding what motivates you intrinsically can help you understand what drives you to work hard. If you could choose the perfect day and it wasn't affected by grades, money or anything other than making you happy, how would you choose to spend it? "What you choose to do with your ideal day gives you a HUGE clue as to what your driving force is," says Natasha.
3. Find ways to make the task look and feel more like something you actually want to do.
Knowing what drives us means we can make tasks more intrinsically appealing, so we are more likely to want to do the task. But why does knowing what drives us help keep us motivated? "When we find it difficult to stay motivated," says Natasha, "it's usually because the thing that we are trying to do doesn't resemble our intrinsic motivation… the trick is to make the thing that you don't want to do look more like something that you would choose to do."
"People who understand what drives them are better able to make choices which lead to them being happy, healthy and fulfilled." Natasha explains, "Taking time to understand your intrinsic motivators now will really prove helpful in the future." Some things that Natasha suggests you could do to help stay motivated are: turning studying into an event using a digital platform, creating a presentation for your classmates or teaching another pupil who may be struggling, you learn by teaching others.
If you need support
You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.
If you’re in need of in-the-moment support you can contact , where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.
There are more links to helpful organisations on ±«Óătv Action Line.
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