The Science Behind Motivation
If you’re anything like me, you have a folder on your phone or computer FILLED with motivational quotes and memes. Mine currently holds 149 of these gems - and I'm sure there are more that haven’t officially "made it in" yet. Out of curiosity, I decided to dive into that folder just now to share the most recent three entries. Cue elevator music...
- "Let go of what’s 'been' to take hold of what’s 'becoming.'” (#GODFIDENCE)
- "Even if you decide to be 'normal', some people will still misjudge you. That’s part of life. The best thing to do is BE YOU!"
- "If, on a single day, you suddenly came alive and chose to express who you truly are and to pursue what you truly desire of life, LET THIS BE THAT DAY."
Powerful right? And yet, despite saving these with the best intentions, I've realized that reading motivational messages alone doesn't actually make me feel more motivated. It takes more than that to create action.
So, what actually does work? Luckily, science has some answers.
What the Research Says About Motivation
A team of researchers in England conducted a massive study to uncover the most effective ways to motivate oneself. This wasn’t a small, randomized test with a handful of participants—this study included over 44,000 participants! The goal? To determine which strategies help people take action and perform better.
The researchers tested three common motivation techniques:
Self-Talk
Participants were instructed to use positive, self-directed phrases like, “I know I can do better this time” or “I can respond faster than before.”Imagery
Participants imagined themselves succeeding—whether it was performing better at a task or responding more effectively.If-Then Planning
This technique involves setting conditional plans, like, “If I start feeling anxious, then I’ll take a walk” or “If Mary offers me a second dessert, then I’ll politely decline.”
The Results: Self-Talk Takes the Crown
The study revealed a clear winner: Self-Talk was the most effective technique for motivation, followed by Imagery. If-Then Planning, while useful in some situations, came in third.
Why does self-talk work so well? It’s all about the power of the words we use with ourselves. Positive self-talk boosts confidence, reduces stress, and helps us focus on our goals. Essentially, it rewires the brain’s response to challenges, turning “I can’t” into “I absolutely can.”
Imagery, while slightly less effective, is still powerful because it activates the same neural pathways as actually performing the action. Think of it as a mental dress rehearsal that prepares your brain for success.
As for If-Then Planning, it’s a great tool for predictable scenarios but doesn’t provide the same emotional engagement as self-talk or imagery.
How to Apply These Techniques
Wherever possible, be intentional about your self-talk. If you have motivational quotes saved on your phone or tucked away in a folder, don’t let them gather digital dust—bring them into your daily life.
Surround yourself with positive reminders. Post them where you’ll see them often—on your mirror, fridge, or workspace. And most importantly, speak them over yourself! Take it a step further by pairing self-talk with visualization to make your motivation unstoppable.
Starting today, commit to cheering yourself on. Choose one positive phrase and one empowering image to focus on. You’ll be amazed at the impact these simple tools can have!
Takeaway: Speak Positivity Into Your Life
The words we use with ourselves have a very real impact on how we interact with the world. Wherever possible, be intentional about your self-talk. If you have motivational quotes saved on your phone or tucked away in a folder, don’t let them gather digital dust—bring them into your daily life.
Surround yourself with positive reminders. Post them where you’ll see them often—on your mirror, fridge, or workspace. And most importantly, speak them over yourself! Take it a step further by pairing self-talk with visualization to make your motivation unstoppable.
Starting today, commit to cheering yourself on. Choose one positive phrase and one empowering image to focus on. You’ll be amazed at the impact these simple tools can have!