Motivation is the invisible force that propels individuals toward their goals, whether it’s a desire for self-improvement or an attempt to influence their surroundings. It is not merely a fleeting feeling but an energized, goal-directed behavior that sustains effort and action. Despite being fundamental to human behavior, many struggle with maintaining motivation, especially when faced with setbacks or distractions. According to the Optimal Arousal Theory, demotivation often stems from overthinking or mental clutter that overwhelms one’s focus. People tend to justify their inaction with negative assumptions, instead of shifting the perspective to what might go right.
Understanding what drives motivation begins with recognizing its two key forms—intrinsic and extrinsic. Intrinsic motivation stems from internal satisfaction, such as the joy of pursuing a hobby or solving a challenging problem, while extrinsic motivation is fueled by external rewards like praise, recognition, or financial gain. While both types are valuable, intrinsic motivation tends to be more sustainable in the long run. Interestingly, individuals can often experience both simultaneously. For example, a student studying for board exams may be intrinsically motivated by a love for learning and extrinsically driven by a desire to make their parents proud.
Sustaining motivation requires strategic action. Simple techniques such as breaking goals into smaller tasks, using the Pomodoro Technique for focused work, and creating a clean, distraction-free environment can help. Connecting tasks to a deeper purpose also fuels motivation, turning even routine work into meaningful activity. Moreover, self-compassion plays a vital role—research shows that people who are kinder to themselves are more likely to recover from failure and remain motivated. Rather than criticizing themselves harshly, they find strength in acknowledging their imperfections and moving forward with renewed intent.
Lastly, the influence of others can either make or break motivation. While witnessing a peer’s success may sometimes trigger comparison or self-doubt, it can also serve as a source of inspiration. Engaging in collaboration rather than passive observation helps convert this influence into positive energy. Whether it’s setting specific goals, leveraging social support, or maintaining consistent progress through small wins, motivation thrives when it is nurtured with intention. Ultimately, designing goals that inspire rather than burden is the key to unlocking lasting drive.
About the Authors:
Contribution towards this article in brief were done by the following students of Auxilium Convent School, Dumdum: Aishani Acharya, Priyani Das, Madhusha Mukherjee, Sambita De, Rishika Jajodia, Souroshi Gupta.