Recently, I couldn’t find my keys. They weren’t where I usually keep them. Turns out, I was so distracted when I came home that I left them dangling in the lock.
Other days, I’m looking for my phone. Where could I have put it? Oh yeah, there it is, on top of my refrigerator where I left it while I was cooking.
Sometimes though, I’m looking for motivation. Unfortunately, I can’t find that in a lock or on top of the refrigerator. But where can you find motivation? As elusive as motivation can seem, psychologists and neuroscientists have identified strategies and parts of your brain that contribute to feeling motivated.
According to psychologists, there are three main factors that contribute to motivation: autonomy, value, and competence. For many of us, feeling like you have to do something kills any motivation to complete that task. However, shifting your mindset from “have to” to “choose to” can energize you and remind you of the benefits of completing that task.
Similarly, aligning a task with your values can give you a sense of autonomy and increase your investment in it. Even still, it can be difficult to even start something if you feel like you do not have the skills to do it. In this case, remembering that “practice makes perfect” can help you see how important putting in the effort will help you improve for the future.
Neuroscientists are also investigating a growing link between dopamine and motivation. While dopamine is commonly associated with pleasure, movement, and focus, research in rats and humans suggests it also contributes to motivation.
Researchers at the University of Connecticut found that rats with low dopamine levels were more likely to choose a nearby pile of food rather than an equally close pile with twice as much food that required jumping over a small fence. The scientists concluded that lower dopamine levels in rats is connected to lower motivation.
Using brain mapping, scientists at Vanderbilt University saw that self-described “go-getters” had high levels of dopamine in parts of the brain associated with reward and motivation, the striatum and ventromedial prefontal cortext. However, “slackers” displayed high levels of dopamine in the anterior insula, which is important for emotion and risk perception.
These studies highlight how not just dopamine levels, but also where in the brain the dopamine is, can influence your feelings of motivation. So next time you’re looking for motivation, focus on your sense of autonomy, values, and competence or even try some natural ways to boost your dopamine levels. Just getting started can go a long way.
Peer edited by David Abraham.
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