What does motivation look like these days?
Modern motivation is a complex phenomenon, well beyond a simple “I want” or “I have to”. In his book entitled Motywacja przez wielkie M. Zmierzaj do celu, Marcin Capiga emphasises that although we are still driven by satisfying basic needs, unlike our ancestors, we are able to put them aside for a “higher” goal.
Although extrinsic motivation in the form of rewards, praise, expectations or even pressure from the environment still plays an important role, we are increasingly looking for something deeper. We want our efforts to be rewarding in themselves. We also want tasks to become a value, not just a means to a reward. However, it is not that simple. We rarely have only one goal. We often set several, or even a dozen, and some of them compete with each other. Besides, we live in a world of dynamic changes where we are expected to constantly adapt.
Is intrinsic motivation the key to success?
Researchers emphasise that the most important thing is to stop for a moment and perform a personal “retrospective” - taking an honest look inside yourself and asking questions, such as: “What matters to me?”, “What do I really want?”, “What actions are in line with my values?”. Only answers to these questions enable building new and effective habits.
It is the intrinsic motivation that proves to be the most enduring. It does not rely on punishments or rewards, but on a deep conviction that what we are doing is meaningful. This turns action into an end in itself. It is the best foundation for fulfilling resolutions, including New Year's ones - and for lasting change.
Once we understand how modern motivation works, it is time to act. According to psychologists, short, daily messages (known as self-talk) can really support self-discipline and help you get back on track, even when you lack energy.
Below you will find 10 inspiring sentences based on the principles of the psychology of motivation, self-determination theory and research on habits. Each of these can be used successfully to start the New Year wisely and make lasting changes in your life.
1. Do not wait until Monday
Planning to make changes from the beginning of the week or a new month is a common habit. Unfortunately, it is one of the pitfalls of motivation. Psychology shows that this approach negatively affects self-discipline and reinforces the deferral mechanism, making it harder to return to action later. The greatest power is in the “here and now” because it is the real moment.
In Robert E. Franken’s Psychology of Motivation we learn that our behaviour depends on the interaction between two systems: pleasure and excitement. When we procrastinate, we often hope that there will be “better motivation” in the future. However, the brain does not work that way. Motivation is only triggered by action, which activates the reward system and releases dopamine - a neurotransmitter that reinforces the desire to continue.
That is why even the smallest step taken today can bring big benefits and prove to be more effective than the perfect “from Monday” plan - whether it is taking a five-minute walk or drinking a glass of water instead of a sugary juice.
2. Find joy in the journey, not just the destination
Henryk Gasiul, author of Teorie emocji i motywacji refers to Michael Apter's reversal theory according to which we function in two motivational states:
- Telic (task) state - focuses on achieving a goal. When we act solely “for effect”, it easily brings tension, pressure and discouragement, especially when the goal seems distant.
- Paratelic state - it is oriented towards pleasure and deriving satisfaction from the activity itself. Switching on this mode makes activity rewarding in the “here and now”.
This state supports a more natural and stable motivation. It is not just about “I have to”, but also about “I want to”. Finding pleasure in the process makes perseverance easier and changes are more sustainable.
If you are still wondering how to find joy in the journey, rather than just in the destination, watch Dr Ewa Hartman's short video tutorials on sportscrastination.
3. Even 10 minutes makes a huge difference
The brain engages in action faster, knowing that a task can be completed in a few minutes. B. J. Fogg’s concept of “tiny habits” shows that micro habits have a snowball effect: the first 10 minutes leads to 15 minutes, followed by a long walk or beginning workouts.
Don't think that 10 minutes is too short to notice the benefits. Look at this as an effective strategy for the New Year. It will make it easier for you to start taking action, even when you lack time and energy. Daily consistency will become simpler than waiting for the perfect moment.
4. Start with small steps
When it comes to achieving healthy lifestyle goals, such as regular physical activity, a healthier diet or stress reduction, the start is the most difficult part. Research on “action initiation” indicates that as soon as we take a small step, there is a “behavioural momentum” (momentum effect) that makes subsequent actions much easier.
Peter Gollwitzer, a psychologist specialising in motivation, and Paschal Sheeran, a behavioural scientist, proved in 2006 that small but clearly defined actions, such as a five-minute walk, preparing a sports outfit or filling a water bottle, can significantly increase the chances of achieving larger goals. So in the New Year you don't need a perfect plan - all you need is a small, realistic step that will trigger a whole avalanche of change.
5. Focus on progress, not perfectionism
Perfectionism is one of the main reasons for abandoning resolutions. Research conducted by Sarah Egan, Tracey Wade and Roz Shafran from 2011 shows that people who have a strong focus on perfect execution are more likely to give up after the slightest stumble. That is why experts recommend a “good enough” approach that lowers pressure, reduces stress and keeps you engaged for longer.
Think of it this way: when you stop striving for the “perfect workout” or the “perfect diet”, you find it easier to persevere because you focus on what is doable and possible “here and now”.
6. Do it for yourself, not for others
Self-determination theory by Richard Ryan and Edward Deci emphasises that intrinsic motivation, based on a sense of autonomy, meaning and congruence with one's own values, is much more durable than extrinsic motivation resulting from pressure, rewards or other’s expectations.
Many New Year's goals are born out of comparisons - others exercise and eat healthily, so “I'll do that too“. Such pressure from the environment creates a psychological time bomb. It leads to frustration and a rapid decline in motivation. Therefore, set goals that are in line with your needs and beliefs, not those of others.
7. Energy creates energy
Physical activity increases the level of endorphins, commonly known as happiness hormones, improves sleep quality and concentration. Research shows that even short, light workouts can improve mood. A healthy diet works in a similar way - eating a nutritious meal makes you feel light, satisfied and in control of your habits.
What does this mean? Firstly, that taking action makes you feel better, not the other way around. Secondly, that you do not have to wait for a “better day” - it only takes a small step to trigger a wave of energy that pulls you further.
Thanks to this, you will stop making healthy choices dependent on your mood or the weather. You will start treating them as tools that will make a real difference to your energy, clarity of thought and well-being. In short - the more healthy decisions you make, the more energy you have for the next challenges.
8. Don’t put it off until tomorrow, do it right now
Postponing an action is a classic procrastination trap. According to the research by Piers Steel, the further we push back the moment we start, the less likely we are to start at all. Consequently, every “tomorrow” moves us further away from making a decision.
In everyday choices related to health, such as physical activity, sleep or diet, it works based on a similar principle. By promising yourself that you will start later, you are not taking a real step - you are only creating an illusion. Meanwhile, even a small but immediately taken action breaks through inertia and makes the next decisions easier.
9. Plan realistically, not optimistically
According to Philip Tetlock and Dan Gardner, researchers specialising in prediction, decision-making and cognitive errors, people regularly overestimate how much they can do in a short period of time, committing what is known as the “planning error”. If they developed a realistic plan, they could protect themselves from burnout and at the same time strengthen their sense of effectiveness. Therefore, instead of making a list of 10 goals, choose 2-3 and break them down into specific steps.
This is not a lack of ambition - it is an intelligent and deliberate strategy.
10. Celebrate micro-wins
Research in the psychology of motivation shows that the brain responds to small achievements with the release of dopamine - a neurotransmitter responsible for the feeling of reward and the desire to repeat beneficial behaviours. Therefore, regular recognition of even small success realistically enhances motivation and a sense of agency. In The Art of Motivation, Alan Loy McGinnis describes a company that achieved one billion dollars in turnover, for example by celebrating even the smallest achievements of employees. What others ignored, they turned into a trigger for further action.
The same principle works very well in a healthy lifestyle. The first three workouts, a week of regular water drinking or an extra portion of vegetables - each such micro-win reinforces healthy habits and keeps you committed for longer. So in the New Year, treat every small step as success. It is these small victories that lead to lasting change - step by step, day by day.
References:
1. Capiga M., Motywacja przez wielkie M. Zmierzaj do celu, Wydawnictwo REA-SJ, 2015.
2. https://www.sciencedirect.com/science/article/abs/pii/S1469029208000642
3. https://www.nature.com/articles/s41598-021-94328-9
4. Franken R. E., Psychologia motywacji, Gdańskie Wydawnictwo Psychologiczne, Gdańsk, 2005.
5. Gasiul H., Teorie emocji i motywacji, Wydawnictwo Uniwersytetu Kardynała Stefana Wyszyńskiego, Warszawa, 2007.
6. https://tinyhabits.com/
7. https://www.sciencedirect.com/science/article/abs/pii/S0272735810000723
8. https://pubmed.ncbi.nlm.nih.gov/20488598/
9. https://www.verywellmind.com/what-is-self-determination-theory-2795387
10. https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf
11. https://www.psychologytoday.com/us/blog/changepower/201207/the-amazing-power-of-small-wins
12. Sheeran P., Intention–behavior relations: A conceptual and empirical review, European Review of Social Psychology, 2002.
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC7322666/
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC11298280/
15. https://time.com/wp-content/uploads/2015/05/steel_psychbulletin_2007_postprint.pdf
16. McGinnis A. L., Sztuka motywacji, Oficyna Wydawnicza „Vocatio”, Warszawa, 1993.