How to get motivated even when you don’t feel like it

譯者: 麗玲 辛 審譯者: Adrienne Lin

You've always aspired to be a professional artist.

你一直渴望成為一位專業藝術家。

At last, this dream may become a reality,

終於，這個夢想可能成真。

and you're creating a portfolio to submit to art programs.

你正在製作一個作品集， 準備提交給藝術專案。

But as the application deadline looms,

但是隨著申請截止日期迫近，

you suddenly find yourself unmotivated, and avoiding the canvas altogether.

你突然發現自己失去動力， 完全不想靠近畫布。

Why does motivation seem so fickle?

為什麼動機如此善變？

And what even is it in the first place?

動機究竟是什麼？

Psychologists define motivation as the desire or impetus

心理學家將動機定義為

啟動和持續特定行為的慾望或動力。

to initiate and maintain a particular behavior.

In other words, it's the energy that drives you to do something.

換句話說，動機是 驅使你做某件事的能量。

And knowing the source of that drive is particularly important

想了解如何維持動力，

when it comes to understanding how to maintain it.

認識動機的來源尤為重要。

These motivational forces generally fall into two broad categories:

動機通常分為兩大類：

intrinsic and extrinsic.

內在動機及外在動機。

Intrinsic motivation is involved when you experience an activity

當你將一個活動本身視為目的時，

as an end in itself.

就涉及到內在動機。

Take a hobby, like playing video games.

以嗜好為例，例如玩電動遊戲。

The experience largely explains the desire to do it.

經驗本身大致就說明了 做這件事的欲望來源，

Performing tasks that feel right in the moment—

執行當下感覺愉快的任務，

or that you find a meaningful, interesting, or satisfying—

或者你覺得有意義、 有趣或滿足的任務，

are driven by intrinsic motivation.

就是由內在動機驅動的。

Extrinsic motivation, on the other hand,

另一方面，外在動機指的是

refers to pursuing a task as a means to an end.

將一項任務視為達到某種目的的手段。

While few would consider going to the dentist as an enjoyable activity,

雖然很少人認為看牙醫是愉快的事，

you're often motivated by the outcome of having clean, healthy teeth.

但你的動機通常是 想擁有潔淨、健康牙齒。

Other examples of extrinsic motivation include completing a task

外在動機的其他例子包括

完成一項任務以獲得某種獎勵，

to receive some sort of reward, whether it's praise, power, or money.

無論是讚美、權力，還是金錢。

Notably, these rewards tend to come later,

值得注意的是， 這些獎勵通常是之後才會得到，

like receiving a bonus at the end of a quarter,

比如在季度結束時獲得獎金，

or winning a competition after months of training.

或者在幾個月的培訓後贏得比賽。

While extrinsic rewards, like getting paid,

雖然得到報酬這種的外在獎勵

may seem appealing,

可能看起來很吸引人，

their effectiveness can be surprisingly short-lived.

但它們的效果可能出奇地短暫。

For example, a 2017 study found that those who were highly focused

例如，2017 年的一項研究發現，

對新年新希望達成的「結果」 特別注重的人，

on the outcomes of their New Year's resolutions—

or driven by extrinsic motivation—

或者受到外在動機驅使的人，

weren't the most likely to stick to them.

並非最有可能堅持下去的人。

What did predict persistence, however,

真正能預測毅力指標的是

was how much a person enjoyed pursuing their goals.

追求目標時，你感受到多少樂趣。

In other words, you're more likely to maintain an exercise routine

換句話說，如果上的課程是你喜歡的，

if you take classes you enjoy,

你比較有可能維持健身的習慣，

rather than just those that build your biceps.

而不是只去上那些鍛煉二頭肌的課。

Years of psychology research have shown that high levels of intrinsic motivation—

多年的心理學研究顯示，

對學習、工作或運動課程 具有高度內在動機的人

for school, a job, or an exercise class—

are more likely to keep you engaged in the long run.

更有可能持續長期參與。

Day-to-day actions, though, are rarely either exclusively

然而，日常活動很少是

純粹內在動機或外在動機。

intrinsically or extrinsically motivated.

Studying for a history exam, for example, can be intrinsically motivated

例如，如果你對古埃及文化感到好奇，

If you're curious about the culture of ancient Egypt.

準備歷史考試可能是來自內在動機，

But extrinsic motivators may also be at play,

但如果你是想取得好成績 或因家人壓力必須得到高分，

as you aim to get a good grade

or feel pressure from family members to do well in school.

外在動機就在其中發揮作用。

But having multiple motivators isn't always better.

但擁有多重動機不一定更好。

One study of military cadets found that those who were driven

一項針對軍校學員的研究發現，

那些同時擁有自我提昇等內在動機

both by intrinsic motivators, like self-improvement,

and extrinsic motivators, like the outcome of getting a good job,

和找到好工作等外在動機驅動的人，

were overall less motivated than cadets driven by just one of these factors.

總體上比只有一種動機的 學員更不積極。

As a result, these cadets performed worse and were less likely to graduate.

結果，這些學員表現較差， 畢業的可能性也更小。

Psychologists call this phenomenon the overjustification effect—

心理學家將這種現象稱為 「過度合理化效應」，

the idea that additional extrinsic motivators can actually muddy the waters

也就是當你已擁有 做某事的內在動力時，

when you already have the intrinsic drive to do something.

額外的外在激勵因素 實際上會讓狀況更加混亂。

But this is only a problem if you already find a task motivating.

但只有當你已經對某項任務 很有興趣時，這才是問題。

When you're faced with an activity you find tedious or uninteresting,

當你面臨一項你覺得 單調或無趣的活動時，

adding extrinsic rewards can be beneficial.

增加外在獎勵可能會有幫助。

In this way, extrinsic motivators can provide sufficient justification.

這樣，外在激勵因素 就可以提供充分的理由。

While you may never enjoy doing the laundry,

你可能一直都不喜歡洗衣服，

it may feel less daunting if you get praise from a loved one,

但如果會得到親人的讚許， 這件事也許會變得比較容易著手，

or even promise yourself that you'll watch your favorite TV show

或者你跟自己說好，摺完衣服， 就可以看最愛的電視節目。

when you're done folding.

Motivation is complicated.

動機很複雜。

And sometimes, no matter how passionate you are about a goal or hobby,

有時，無論你有多熱愛 某個目標或嗜好，

finding the motivation to actually do it can be difficult.

可能都很難找到實際去做的動力，

But there are things you can do to increase your drive,

但即使在最困頓的時刻，

even when it feels impossible.

也有些方法可以增強你的動力。

Focus on building intrinsic motivation by making the task more fun in the moment.

集中精力去建立內在動機，

讓任務在執行當下變得更有趣，

Asking a friend to join you

邀請朋友一起加入，

or simply putting on your favorite playlist

或者只是播放你喜歡的音樂，

can give you the boost to get started—

就可以給予你開始啟動、

and stick with your goals for the long haul.

堅持目標、長期投入所需的動力。