3 Psychological Theories That May Help Enhance Your Motivation

And how to implement them.

My mate skips past us all and sits down with real excitement in the common room. I thought “what are you so happy about?”

He stays silent. “Well, what is it then?” I curiously asked. He proceeded to tell us all about how his car business had hit new heights and that he was overwhelmed by how well the business was doing.

There were four of us around him. We were all ecstatic but I said to him, “you have college all day, you play sports like us, you’re revising hard for your exams, so how do you get the time to do this?” He turned at me and said “It’s not about time. It’s about how motivated you are to do something. If you’re motivated, you’ll find the time.”

A couple of years later, whilst studying psychology I came across a few principles that helped to explain what motivates us. Unknowingly, I had been implementing these theories which explained why my motivation to do things hit new heights.

The great thing about these theories is that we can implement them however we want in our own lives, in whatever capacity we like. We just need to find our own angle with them. So, here are three psychological theories that may boost your motivation and how to implement them.

1. The Drive Theory of Motivation

Early last year I was in a position of discomfort. I was ecstatic that I was starting to work for the National Health Service in London but I wasn't completely happy. I wouldn’t do much after work other than go to the gym or watch sports. I wanted to do more. I felt this tension within me that I needed to get rid of.

This opened the doors to writing and is exactly what is behind the drive theory of motivation, which was created by American Psychologist Clark Hull.

We become motivated to do something to reduce the unpleasant feeling we are experiencing.

Essentially, we become driven to seek out ways to meet our unmet needs. In my case, it was the fact that I wasn't doing much with my life outside working hours, which motivated me to write.

Sometimes we are unaware of what it is that’s causing this unpleasant feeling and we just ignore it. But, finding out what our unmet need is could be a game-changer when it comes to our motivation.

How to implement:

• Don’t be afraid to dig deep and explore your tension. It took me a while to figure out why I was feeling the way I was. But, examining and observing my own emotions and mental processes helped me uncover what my tension was. Once I knew what it was, it motivated me to take action.
• Let yourself experience these unpleasant moments. Again, there’s no need to shy away from these moments; it’s not bad to feel that way. Because this theory is all about meeting our unmet needs, we actually need tension in life to motivate us. Simply changing your perspective and realising that these unpleasant moments are going to happen can help increase your motivation.

The key here is to find out what your unmet needs are. Once you know, your motivation or drive to meet it will increase.

2. Expectancy Theory of Motivation

I always find myself working extra hard when coming up to a performance review at work or if I’m about to take a nice long week off. In my head, I create an expectation that by working extra hard I can really enjoy my week off. Or, I know that I’m likely to get a good review at work.

My motivation to pursue those positive outcomes increases and this is the premise of the expectancy theory of motivation.

We are motivated to engage in a particular behaviour due to what we expect the result to be from that behaviour.

If we can increase the three components of expectancy theory, then our motivation will rise. The first component is valence, which is the value placed on the potential outcome. Secondly, there is instrumentality, which is whether people believe they have a role to play in the potential outcome. Finally, there is expectancy, which is the belief in our capability of achieving the outcome.

Research has found that entrepreneurial motivation increases dramatically if all three components are enhanced.

How to implement:

To implement this theory to help with our motivation, we need to target the three components. Even increasing one of the components can have a massive effect.

• Seek out the value in the potential outcome — do this by looking at what the rewards are if the outcome is met or what the outcome would mean to you.
• Believe that you have a massive role— view yourself as having a major influence in reaching the potential outcome. Say to yourself that in order to reach the endeavour, you are a crucial part of it.
• Enhance your self-efficacy — try to boost your belief in your ability to reach the potential outcome. You can do this by thinking about past experiences that were similar where you showcased your ability to achieve the outcome.

I’m very aware that if I engage in working hard I can have that nice relaxing week off. I know that this would mean a lot to me so I can rest up (valence), I know it is all down to me if I want to achieve this outcome (instrumentality) and I know that I have the ability to get the hard jobs completed in time (expectancy).

3. ERG Theory of Motivation

American Psychologist Clayton Alderfer coined this theory. He identified three needs; existence, relatedness and growth needs. Existence needs are basic needs such as safety, food, water etc. Relatedness needs are social and external esteem such as relationships with friends, family, colleagues etc. Growth needs involve progressing to one’s ideal self.

Our motivation drifts away if we only focus on one of the needs. Instead, we need to focus on two, if not all of them to help with our motivation levels.

A couple of years ago, in my role as a support worker, I found myself becoming increasingly demotivated with the job. I ran out of growth opportunities. Naturally, my motivation to get up in the morning for the job started to evaporate.

I needed my growth needs to be met too or I needed opportunities to grow. That’s when I started my new job as an assistant psychologist last year and I felt invigorated. All my needs were being met. I felt I had opportunities to grow. It pushed me outside my comfort zone, I was putting myself forward for different things and I was learning a lot.

A research paper that looked at 23 different studies on ERG theory concluded that ERG theory has been successfully applied to increase productivity and morale.

Sometimes, we just need to look at whether our needs are being met to help with our motivation.

How to implement:

• Examine these three needs in your current state. Are they being met? Or, do you have opportunities for them to be met? If no, chances are it could be a big reason why you might not feel so motivated.
• Ask yourself; What do I need to do for those three needs to be met? What do I need to do for there to be opportunities for these needs to be met? This can give you clear action points on how to meet those needs which may help with your motivation.

Final Comments

Hearing those words of “if you’re motivated, you’ll find the time” stuck with me. I was trying to figure out “what can I do to boost my motivation?” I knew I could do a lot of things but I didn't have that drive.

Studying psychology had a massive impact on my life. I enjoyed it so much that I didn't want it to be another subject where you learn lots of cool information but never apply it in life.

I made myself a promise to make sure I’d apply what I learn. In doing so, I found effective ways to enhance my motivation to achieve my goals. These three theories have been the most prominent in my life to help with my motivation.

These theories won’t all work at the same time. They’ve worked for me at different points in my life. If you are struggling with motivation, I’m sure you can use one of these theories to give you the boost you may need.

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