Everything you can imagine is real.

(Pablo Picasso )

If you change the way you look at things, the things you look at change.

(W. Dyer)

The best way to start is to stop talking the talk and start walking the walk.

(Walt Disney)

Motivation

The term motivation itself comes from the Latin word "movere", which means to move. Our actions are guided by certain motives. These motives push us to achieve our goals. Motivational theories explain an individual's attitude towards work in different ways and aim to understand human behaviour and explain its causes.

Motivation involves different processes: behavioural/external, biological, emotional, thinking, and volitional.

Achieving desired consequences
Imitation of positive behaviour
Avoiding unpleasant consequences

Activating the senses (smell, taste, hearing, etc.)
Reduction of hunger, thirst, discomfort

Increasing good feelings (joy, contentment, happiness ... )
Maintaining optimism levels
Decreasing bad feelings (anger, fear, sadness ...)

Problem solving
Making decisions
Maintaining attention to something interesting

Following your dreams
Controlling your life
Removing threats

The processes presented are made up of different motives. They represent our wants and needs and motivate us towards the desired goal. To be successful in achieving our goals, it is also important how much desire and perseverance we show.

The desire and persistence to achieve a goal also depend on the type of motivation, which can be intrinsic (internal) or extrinsic (external). Intrinsic motivation comprises motives that originate from within us. In this case, the activity is an end in itself. We are intrinsically motivated when we simply enjoy an activity, see an activity as an opportunity for exploration and therefore do not expect external rewards. The reward is pleasant feelings and satisfaction.

Extrinsic motivation occurs when we do an activity to achieve some other goal. It is not so much the process that is important, but rather the expected outcome. Extrinsic motivation is important and often includes rewards (salary, medals, praise, money). Extrinsic motivation is often not sustainable.

The highest motivation should be achieved when both types of motivation work in harmony. Otherwise, intrinsic motivators are more sustainable in the long term than extrinsic motivators.

Motivation is also linked to our values. We set goals based on the values that are important to us.

Tips on how we can boost motivation

Make a plan that will lead us to a specific goal;
Let's identify our intrinsic and extrinsic motivations (writing on a sheet - encouragement in case of lack of motivation);
Setting a realistic and achievable goal.

Do I have clear goals?

When answering the questions below, think about yourself.

You can write down your answers and discuss them with an adviser.

What is the purpose of my goal?
How does it make me feel to have achieved my goal?
How would my life change if I achieved my goal?
What is my greatest strength, what are my areas of strength?
What is my ideal job description?
What are my values? Does my chosen goal connect with these values? Will I achieve my goal in order to realise these values?

What drives me to achieve my goal?
What do others who know me well and whom I can trust think of my goals?
What skills and competencies do I need to achieve my goal?
Is my goal achievable?
Does my goal connect to the bigger picture of my life?

Is my goal realistic and achievable?

Clear goals are an important source of motivation, especially if you set them yourself.

Goals are visualised, and made with a plan for achievement. This distinguishes goals from aspirations, which exist only in the imagination.

The' SMART Goals' model is a structured way of formulating goals that can be used for personal and business purposes. It is also linked to the 'Goal Framework' model.

SMART Goal Formulation with the Goal Framework is an excellent method for setting and achieving goals.

You can find the term "SMART goals" in the description below.

Specific Concrete. What exactly do you want? What does the goal look like, how does it sound, and how does it feel?
Self-improvement and self-control. Can you direct and influence the goal 100% by yourself?
"Simple" Is the goal formulated simply?

Measurable.
By what do you recognise that you have achieved your goal (what are the evidence criteria)?

As if now (as if already achieved). Is the goal formulated in the present tense (verb in the present tense)?
Attractive. Do you want to achieve it? Are you willing to commit yourself to it? What do you need to do so (secondary gain)? What price do you have to pay?
Acceptable: Is the goal ecological? In which context do you want this? When and where not?

Realistic.
Is it in the range of ''possible'' for you? Does it seem feasible to you? Has anyone succeeded?

Timing.
When exactly will the goal be achieved?
Towardsb - can your goal be described positively and without comparison?

Once we have formulated a goal using the above model, we check it through the goal framework. The goal framework is a check of the goal in different relevant contexts. We check the context, the ecology, the secondary gain and the price. Without this check, SMART goals are often unrealistic as we may stop pursuing them because of our self-sabotage.

Circumstances

When yes? Under what circumstances will I strive to achieve the goal?

When no? Are there any circumstances when I will not pursue the goal? E.g. on a better occasion.

Price

Many big goals come at a high price. The price includes money, time, personal commitment, and energy... It is important to be clear about the price beforehand and to be clear about whether we will pay it.

Is the profit greater than the price?

Am I willing to pay the price?

Ecology

Are the effects positive for me and the environment (my loved ones)? It is necessary to realise that if I do not get the support of those closest to me, they will hinder me in one way or another from achieving it. Of course, in such a case, one has to ask: "Is the goal achieved worth more than the relationships with those closest to me?

The secondary profit that will I have to give up to achieve my goal and how will I compensate for it? Here we identify the time and current financial investments that will make it possible to achieve the target. Sometimes there is a realisation that we will only be able to achieve the goal if we now devote the time and resources we spend on enjoyment, socialising with friends, or our favourite hobbies to this goal. Am I ready to do that?

Once we have formulated a SMART goal and checked it against the goal framework, we can ask ourselves the following questions to evaluate whether we want to achieve a goal.

What would happen if I achieved my goal?
What would happen if I did not achieve the goal?
What would not happen if I achieved the goal?
What would not happen if I did not achieve the goal?

This method helps us to formulate the goal, to reflect on it and to become aware of it.

EXERCISES

Recommendation for additional reading

The obstacle is the way (Ryan Holiday)

Often, what stands in our way as an obstacle also offers us new and better opportunities. However, to recognise an obstacle as an opportunity, we need to be armed with courage. As Benjamin Franklin wrote: "Those things that hurt, instruct".

Overcoming obstacles can therefore be understood as a discipline characterised by three key steps:

1. Recognising your own perspective on specific problems, your own attitude and approach.

2. Using energy and creativity to actively break down problems.

3. Nurturing and maintaining the inner will to face defeat and difficult moments.

If we want to try new things and experience success, it is important that we do NOT just expect obstacles, BUT embrace them, because they are actually opportunities to try new things, and ultimately - to celebrate and experience success.

Everyone faces and copes with various obstacles in life – the author suggests that when faced with a given obstacle that is difficult to overcome, we should try the following:

Be objective (If we pretend that the difficult situation is not happening to us, that it is not important, how much more quickly and impartially would we assess what to do?)
Control our emotions and stay balanced (When we feel anxious, it helps to repeat the following words: "I won't get carried away by this". It is perfectly normal to get emotional when faced with obstacles, but the only way to overcome them is to keep our emotions under control and stay calm.)
See the good in a given situation (We choose how we look at things – where the head goes, the body follows.)
Keep calm (When we aim high, pressure and stress always get in the way. Things are likely to happen that catch us off guard and scared. In these situations, talent is NOT the most important quality, what we need is presence of mind and an upright posture. As Voltaire said, "We must have that the calm courage in the midst of tumult, that serenity of soul in danger, which the English call a cool head.")
Stay in the present moment
Pay attention to what can be controlled (What can I control as an individual? My emotions, judgements, creativity, attitudes, point of view, desires, decisions.)

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