Someone recently said to me, “If you're like me, you're watching the Olympic games and wondering, ‘Why can’t I get motivated to get in shape?’” To this, I replied, “I get what you're saying. I have a book deadline coming up on October 1st, but I find myself rearranging the spice rack, browsing online, or cleaning out cabinets that don’t really need attention. Sadly, waiting for motivation to magically appear isn’t effective. If you're waiting for the drive to complete that report, meet a deadline, or send an important email, you might be waiting indefinitely. Experts suggest that what’s needed isn’t motivation itself, but something different. So, what holds us back? According to Dr. Wendy Grolnick, a psychology professor at Clark University and a motivation specialist, it’s the myths about motivation that don't align with scientific facts. I communicated with her via email, and she shared with me, ‘A common belief is that we should wait for motivation to happen.’ Grolnick, coauthor of the new book, *Motivation Myth Busters: Science-Based Strategies to Boost Motivation in Yourself and Others,* suggests several proactive strategies instead of waiting for motivation to appear.
‘We all struggle with self-motivation and motivating others sometimes,’ Grolnick explained. ‘My coauthors and I propose that part of the issue is holding beliefs about motivation that contradict scientific evidence. Our book challenges 10 myths and presents scientifically supported strategies to boost motivation.’ She shared examples of four prevalent myths along with insights to disprove them.
Myth 1: Some People Are Motivated—Others Aren’t
Science: Everyone is motivated. The notion that motivation is a trait of an individual isn't scientifically supported. ‘Motivation varies by domain (e.g., sports versus academics), context (some settings or people might inspire you and others might not), task (some tasks are inherently more motivating), and personal interests.’
Grolnick’s advice: Assume everyone has motivation. When someone seems unmotivated, try to understand why and find ways to tap into their motivation. Understand why the person feels unmotivated. Do they feel pressured, unable to succeed, or disconnected from others? Relate the task to the person’s goals or make the task more engaging.
Myth 2: Rewards Increase Motivation
Science: There are better motivators than rewards. ‘While everyone enjoys rewards, what’s the issue with using them to accomplish tasks?’ she asks. ‘For enjoyable tasks, rewards can turn play into work, and for unenjoyable tasks, they devalue the activity. It becomes something done only for a reward. Once it’s withdrawn, motivation decreases. For instance, reward punctuality at work, and you might have to perpetuate those rewards. People won't learn the value of the activity itself.’
Grolnick’s advice: Take into account people’s perspectives and their viewpoints on the activity. Collaboratively problem-solve on how to complete a task, considering their ideas. Provide meaningful explanations of how the task aligns with their goals. Offer choices in how the task is accomplished.
Myth 3: Wait For Motivation To Strike
Science: Don’t wait for motivation. Waiting for the right moment to tackle a large task like starting a book or project might seem sensible. However, motivation might never appear.
Grolnick’s advice: Establish specific, measurable goals. Decide when and where you will act. Use "if-then" plans to guide your actions, such as, "If it's seven a.m. on Friday, I will go for a one-mile run," or "When I see my boss in the break room, I will ask for a progress meeting."
Myth 4: Telling People They’re Smart Increases Motivation
Science: Telling people they’re smart can backfire. ‘You wouldn’t want to tell someone they’re untalented when they fail, but why not praise their intelligence when they succeed?’ she asks. The issue is that they might attribute success to ability and, when facing setbacks, assume they lack talent and give up.
Grolnick’s advice: Focus on task completion methods rather than results. Praise effort or strategy when they succeed. Foster an environment where mistakes are normal and promote growth.
How often have you set career or self-improvement goals, only to abandon them later? The language used to establish goals influences attitudes and motivation. Motivational coach W. Timothy Gallwey once stated, ‘If you're overwhelmed by obligations and disconnected from your true desires, rise up against your constraints.’ Dr. Grolnick advises, ‘Transform your wishes into reality through action, not waiting for the perfect moment.’