Keeping Motivation Alive: The Five-Principle Strategy
- Dilek Süzal
- Apr 8
- 3 min read
Updated: 4 days ago
We all know the cycle: excitement at the beginning, frustration in the middle, and eventually losing steam!
We assume motivation is a fixed trait, something we either have or we don’t. But what if motivation is something we can cultivate?
⏳ Problem: The Motivation Trap
We all crave recognition and encouragement but according to research, intrinsic motivation (motivation driven by internal rewards) leads to greater persistence and well-being, while external motivation (relying on rewards or fear) often leads to burnout and disengagement.
💡 Solution: Motivation is a system, not a feeling.
Motivation isn’t about a single spark; it’s about designing an environment that continuously fuels our drive!
Daniel Pink identifies three key drivers of motivation in Drive: The Surprising Truth About What Motivates Us as:
Autonomy: The desire to direct our own lives.
Mastery: The urge to improve and develop skills.
Purpose: The yearning to contribute to something greater.
When motivation wanes, it's often because one of these elements is missing!
The Science Behind Motivation: Pleasure vs. Pain & Flow State
At its core, motivation is driven by two fundamental forces:
Seeking pleasure: We are drawn toward activities that bring joy, satisfaction, or reward.
Avoiding pain: We naturally resist discomfort, failure, or perceived threats.
Our brain continuously calculates whether an action is worth the effort based on the potential reward or discomfort. But beyond this basic mechanism, there’s something even more powerful: the Flow State. (Csikszentmihalyi, 1990) Flow happens when we are fully immersed in an activity, where challenge meets skill at the perfect level. When in flow, motivation becomes effortless, and we experience deep focus, creativity, and intrinsic enjoyment.
Keeping Motivation Alive: The Five-Principle Strategy
Just like resilience, motivation needs consistent “deposits” to remain strong!
🔹 Principle #1 - Clarity
Motivation struggles in the face of uncertainty. Define your why and make your goals specific. Instead of saying, “I want to be healthier,” say, “I will exercise for 20 minutes, three times a week, in my living room.”
🔹 Principle #2 - Harness Dopamine Loops
Instead of vague goals, build immediate gratification into your progress. Attaching micro-rewards, like listening to your favourite song post-task to keep the brain engaged.
🔹 Principle #3 - Identity Shift
Instead of forcing motivation, align it with your identity. James Clear in Atomic Habits, explains that motivation is stronger when tied to identity. Don’t just “try” to exercise, become someone who “prioritizes health”.
🔹 Principle #4 - Use "Temptation Bundling"
Another strategy from Atomic Habits, pairs something you want (watching a show, drinking great coffee) with something you should do (exercising, writing). Motivation skyrockets when pleasure is baked in!
🔹 Principle #5 - Social Accountability
Motivation thrives in connection. Share your goals or with a supportive friend, join a community, or partner with a coach as your accountability partner to stay on track! For instance, reach out to me 😊
🚀 Time for Action!
What’s one small action you can take today to maintain motivation? Write it down, commit to it, and track your progress over the week.
Motivation isn’t about feeling inspired all the time, it’s about setting up systems that help you enjoy the ‘process’ that keep you moving, even when inspiration fades!
Warmly,
Dilek
Official Collaboration Partners:
★ Lead Coach at the global coaching platform BetterUp based in USA.
★ Executive Coach and Trainer at SparkUs based in Turkey and Netherlands.
★ Impact Partner for coaching, training & facilitation projects at leadership experts Think Beyond Group based in Austria.
★ Leadership Coach at Percoms AG, based in Switzerland.
Click to Book Other Sessions: