Motivation Techniques
Motivation Techniques
We are motivated by two primary desires:
- The first is the desire for pleasurable benefits,
- The second is the desire to avoid painful consequences.
We can use both these motivators to inspire us to take action.
1. Motivation by the desire for pleasurable benefits
In order to motivate yourself, think about the pleasurable benefits you will enjoy if you act and achieve the goal you set.
Nobody will work for nothing, and if you can see no benefits in your action, then you will be unlikely to be motivated.
But if you can visualise the benefits that you will likely gain if you do act and achieve your goal, then you're much more likely to feel motivated to get started.
Rather than just thinking about the benefits, it may be even better to take a pencil and write them down.
If you write down 10 benefits you will accrue if you take action to achieve your goals, then you will feel a surge of positive motivation based on desire.
2. Motivation by the desire to avoid painful consequences
Think about the painful consequences you will suffer if you don't take action.
Many people are motivated not by the desire for pleasurable benefits, but rather by the need to avoid painful consequences.
Make a list of all the painful consequences that you must suffer if you fail to do the tasks that are required to achieve your goals.
What happens if you don't do your homework?
What happens if you don't look after your health?
What happens if you don't correct your errors?
The painful consequences that will befall us if we do not do what's required can be a powerful negative motivator.
Combine the Two Methods
The most powerful way to motivate yourself is to combine both methods.
Simultaneously think about all the benefits you will get if you do take the actions to achieve your goals. Make a list of positive benefits.
Then make a list of all the painful consequences that you must suffer if you don't take the actions to achieve your goal. Make another list of painful consequences.
When you have both lists - the pleasure list and the pain list - then your mind will have both positive and negative reasons to keep going.
Try it and see for yourself.
Definition: pleasure–pain motivation technique
Pleasure–pain motivation technique (personal development) is a method that uses two written lists: one of rewards you will enjoy if you act, and one of harms you will suffer if you do not. By reading both lists together, you feel a twin pull and push that sparks strong and lasting drive to reach your goal.
Show CG4D Definition
- asks the person to list the rewards they will gain by acting
- asks the person to list the harms they will face by not acting
- must set both lists in writing for clear focus
- uses the joint pull of reward and push of harm to drive steady action
Article Summary
Motivation peaks when you picture the rewards you want and the pains you refuse to bear, then write both lists down; that twin pull and push turns stalled wishes into steady action.
Frequently Asked Questions
Here are some questions that frequently get asked about this topic during our training sessions.
What is the pain pleasure principle in motivation?
How do I use pleasure and pain to push myself?
Why does writing a benefits list boost motivation?
Can thinking about negative outcomes really help me act?
How many benefits should I list for best effect?
Should I write the pain and pleasure lists separately?
What is the quickest self motivation tip from the article?
Thought of something that's not been answered? Ask Us Today!
Did You Know: Key Statistics
Gallup’s State of the Global Workplace 2023 shows only 23% of workers feel engaged, yet engaged teams post 18% higher output than disengaged ones. Asana’s Work Innovation Index 2024 finds staff who write down goals are 42% more likely to hit them and 25% less likely to feel overwhelmed than those who do not.About the Author: Chris Farmer
Chris Farmer is the founder of the Corporate Coach Group and has many years' experience in training leaders and managers, in both the public and private sectors, to achieve their organisational goals, especially during tough economic times. He is also well aware of the disciplines and problems associated with running a business.
Over the years, Chris has designed and delivered thousands of training programmes and has coached and motivated many management teams, groups and individuals. His training programmes are both structured and clear, designed to help delegates organise their thinking and, wherever necessary, to improve their techniques and skills.
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Further Reading in Motivation
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How to Stay Motivated During Lockdown
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