Motivation is an invisible force that helps power human behavior. In the context of health, motivation is often what separates long-term success from fleeting efforts. Like so many other factors in life, our “quick-fix” mentality drives us to try to “hack” these efforts to bring us closer to a desired change, faster. While taking the shortcut doesn’t always work to our advantage, science provides insights into why “hacking” motivation itself may actually be possible. By understanding the mechanisms behind motivation, adopting healthier habits and achieving short- and long-term health goals may be easier than you think.
The Psychology of Motivation
Motivation is a psychological trait in humans that comes in two primary forms: intrinsic and extrinsic. Intrinsic motivation is driven by internal desires, such as the joy of running, the satisfaction of feeling stronger, or the pride in achieving a personal goal. Extrinsic motivation comes from external validation or pressure, such as the desire to lose weight for an event, look better for a partner, or win a prize. Both forms can drive behavior or even work together, but one form in particular has been shown to impact health behavior change more substantially.
Studies consistently show that intrinsic motivation tends to be more sustainable for long-term health goals versus extrinsic motivation. For instance, a 2020 study published in the journal Health Psychology found that people who pursued weight loss because of personal growth and self-acceptance were more likely to maintain their progress than those motivated solely by external validation. However, extrinsic motivation can still play a role in behavior change. External goals can kick-start healthier behaviors, but the transition to intrinsic motivation is often essential for maintaining changes over time.
The Role of Neurobiology in Motivation
To better grasp where motivation comes from, it’s helpful to consider the neurobiology of motivation, or simply how motivation manifests from brain activity. Motivation is deeply tied to our brain’s reward system and linked to the neurotransmitter and “pleasure molecule,” dopamine. Dopamine acts as a driver of motivation by creating feelings of anticipation and reward around an achievement.
For example, when a health goal is set, like losing 10 pounds or running a 5K, the brain releases dopamine when an action is taken that moves toward that goal. This dopamine surge makes us feel good and reinforces the behavior. And it doesn’t just reinforce behavior after a goal is met. Studies have found that dopamine is released not just upon achieving a desired outcome, but also when progress is made towards that outcome. Unfortunately, this system can sometimes work against us. If we don’t see immediate and linear results from our efforts, dopamine levels can drop which reduces motivation. This is particularly relevant in weight loss, where progress may be slow or non-linear.
But understanding this mechanism can reveal a different approach to keep motivation high: setting smaller, achievable goals that provide regular “hits” of dopamine. Breaking long-term goals into smaller milestones can also enhance motivation. Achieving a small goal, like cooking healthy meals three times a week, provides a sense of accomplishment and boosts confidence, making it easier to tackle larger challenges.
Motivation versus Habits
You have probably noticed that motivation is not always a steady force. For many of us, it comes and goes throughout the year and can be dependent on internal or external factors, as mentioned before. Habits, on the other hand, can generate consistency in behavior when motivation is lacking. Once formed, habits can become an automatic way to drive behavior which can reduce the need to constantly seek motivation when it’s lacking. Developing habits can also lead to further progress towards longer-term goals and be more effective for long-term success than relying on willpower alone.
The process of habit formation typically follows a “cue-routine-reward” loop. For instance, if you set out your workout clothes (cue) the night before, you’re more likely to exercise in the morning (routine) and feel good afterward (reward). Over time, this loop strengthens, making the behavior automatic. In fact, it has been found that habits are stored in the basal ganglia, a part of the brain responsible for automatic behaviors. Once a habit is ingrained, it requires less cognitive effort to perform, and can take help fill the gaps of motivation. While it’s not a quick fix, so to speak, habits can actually “hack” motivation thanks to their automatic nature.
Mindset Matters
“Hacking” motivation may also be a matter of mindset, too. The concept of a “fixed mindset” is the belief someone may have that their abilities and traits are unchangeable. On the other hand, someone with a “growth mindset” believes they can improve through effort and learning.
In the context of keeping motivation strong around healthy behaviors, a growth mindset can foster more resilience and progress than a fixed mindset. If someone with a fixed mindset fails to stick to their diet for a day, they may give up entirely. In contrast, someone with a growth mindset could view a setback as an opportunity to learn, improve, and find other solutions. In fact, studies have shown that people with a growth mindset were more likely to sustain weight loss over a year compared to those with a fixed mindset.
Social Support and Motivation
Because we are inherently social beings, social support can play a significant role in maintaining motivation. Motivation can be sustained through accountability with others, like joining a fitness group or finding supportive supportive friends or family members to provide encouragement and feedback. Group weight-loss or fitness programs tend to help participants make more significant changes and maintain habits compared to going it alone. Social bonds, shared goals, and accountability within trusted groups can create a motivational environment that promotes success.
Watch Out for Motivational Barriers
Even with the best strategies to keep motivation alive, barriers to motivation can pop up. For some, a lack of immediate results can slow progress and feel discouraging. For health-related goals, instead of focusing on strict metrics to determine success, focus on non-scale victories, like improved energy levels, better sleep, or increased strength. All-or-nothing thinking around strict definitions of success can trigger perfectionism and ultimately derail motivation. It is consistency, not perfection, that drives results. Missing one workout or having an indulgent meal doesn’t negate overall progress. While consistency is key, over-commitment can lead to exhaustion and burnout. To keep motivation sustainable, consider rest as equally important as effort put towards your goals. Finally, what is possibly the most significant deterrer of motivation is negative self-talk. Self-criticism can erode motivation and make you lose sight of your goals. Practice self-compassion and positive affirmations to keep you on track and in a positive mindset.
While motivation may ebb and flow, science-backed strategies can help you stay committed to your goal and resilient to setbacks. By learning to “hack” your own motivation with science, you can further understand your own mechanisms behind behavior change. Motivation can be fostered continuously in a sustainable way by focusing on your own intrinsic goals, effectively forming habits, changing your mindset, seeking social support, and dodging common barriers. Cultivating motivation can actually become a skill you learn instead of a fleeting feeling.
Want more support to establish your own motivation and create meaningful change in your life? Work with our experts in body composition, nutrition, metabolism, and athletic performance to reach your health goals in the New Year!
