Have you ever found yourself marveling at the unwavering commitment of athletes, wondering what propels them to persistently pursue their goals? It’s a fascinating journey into the psychology of motivation, where strategies employed by athletes extend far beyond the sports arena. In this exploration, we will uncover the secrets behind their relentless drive, drawing insights from self-determination theory, intrinsic motivation, social cognitive theory, and the neurological basis of motivation.

Understanding the basics:

Decoding Self-Determination Theory (SDT)

At the core of motivation lies self-determination theory (SDT). It suggests that all humans have three basic psychological needs that underlie growth and development; autonomy, competence, and relatedness. In simpler terms, SDT suggests that individuals are more likely to stay motivated when they feel in control, competent, and connected to others.

In the context of athletes, this means tailoring strategies that align with personal goals and preferences. Consider the autonomy athletes experience in setting their training regimens, the competence gained through honing their skills, and the relatedness fostered within their teams or support networks.

How can you use the insights from SDT to achieve your goals? Imagine for instance you are trying to adopt a regular exercise routine. Now try touching upon all three aspects of SDT while forming your exercise routine:

1. Autonomy: Allow yourself choices – instead of forcing yourself into a specific exercise routine that you dread, give yourself the autonomy to choose activities that you genuinely enjoy. Skip the treadmill if dancing is your favorite cardio.

2. Competence: Set realistic goals – break down your fitness journey into achievable milestones. If you’re new to exercising, setting a goal to walk 30 minutes a day for a week (or dance to ten songs – remember the autonomy part) can build your confidence. As you accomplish each milestone, you’ll gain a sense of competence and mastery.

3. Relatedness: Build a support system – engage with others who share similar fitness goals.
Joining a dance class, finding a workout buddy, or participating in online communities can
provide a sense of relatedness. Having a support system enhances motivation and makes the
journey more enjoyable.

Intrinsic Motivation: the fuel for sustained drive

Now that you have set your goal, use intrinsic motivation to maintain it. Intrinsic motivation is the internal desire to engage in an activity for its inherent satisfaction rather than external rewards. Professional athletes often draw upon this power by connecting with their passion and setting personal milestones.

Imagine you’re passionate about running. Instead of fixating on winning races (external motivation), focus on the joy of running itself. Set personal milestones such as completing a certain distance or improving your time. If you prefer dancing, don’t solely focus on external outcomes like performing in front of an audience or mastering a complex choreography. Immerse yourself in the process of dancing, and pay attention to the songs, the sensations, emotions, and the sheer enjoyment of moving to the rhythm. Celebrate these small victories to reinforce the pleasure derived from the activity. The intrinsic value lies in the experience itself. In doing so, athletes find intrinsic meaning in their pursuits, enhancing their overall motivation.

Dopamine Boost:

Unveiling the Neurological Motivator

Neuropsychology reveals the role of dopamine, the brain’s motivational maestro. Dopamine is a neurotransmitter associated with pleasure and reward. Athletes consciously or unconsciously leverage this knowledge to stay motivated. Achieving a goal, whether big or small, triggers the release of dopamine, creating a sense of reward. This positive reinforcement strengthens the motivation to repeat the behavior. Visualization also plays a crucial role; research found that imagining success activates the same brain regions as actual success, providing a powerful motivational boost.

Consider how athletes utilize this knowledge in their training. By celebrating achievements, even incremental ones, they stimulate their brain’s reward system, reinforcing positive behavior and sustaining motivation over the long run. So, when you set your goals, break them down into smaller achievements (keep in mind the competence part of self-determination theory). Make sure to celebrate each one, and give yourself a round of applause every time you reach your step goal or your song goal if you’re dancing. Try to visualize how it will feel when you perfect that choreography, lift a certain amount of weight, or run your usual route without breaking a sweat.

Observational Learning:

Drawing Inspiration from Others

Social cognitive theory introduces the power of learning from role models. Athletes often draw inspiration from their peers you can do the same.

Seeking out inspiring stories of individuals who have overcome obstacles in various fields can be a powerful motivator. Understand their journeys and let their achievements inspire your own. Building a support network of positive influences (friends, mentors, colleagues) significantly contributes to sustained motivation.

In the world of sports, we often see athletes learning from one another, adopting successful strategies, and finding inspiration in their peers’ achievements. This communal aspect of motivation fosters a sense of relatedness and shared goals.

In summary…

So, how are you going to use all these theories to motivate yourself?

• First, set a goal. It should be individualized (autonomy) and realistic (competence).
• Then find a support system (relatedness).
• Try to find passion in what you do to apply intrinsic motivation.
• Break down tasks into achievable milestones, celebrate each accomplishment, and boost dopamine – use neurological motivators to your advantage.
• Lastly, find a role model. Learn from successful individuals in your field, draw inspiration from their journeys, and apply the lessons they learned to your path.

Whether you’re aiming for the podium or pursuing personal excellence, these tactics unlock your inner drive, transforming aspirations into tangible achievements. So, go ahead, apply these, and let science unleash your potential. As you integrate these strategies into your life, remember that the journey is not just about reaching the destination but finding joy and fulfillment along the way. Even if you fall, these strategies will lift you up again.

N.B. All recommendations provided are taken from existing empirical research. If you are interested in learning more about the origins of motivation, we recommend the following papers:

• Connolly, G. J. (2017). Applying social cognitive theory in coaching athletes: The power of
  positive role models. Strategies, 30(3), 23-29.
• Deci, E. L., & Ryan, R. M. (2012). Self-determination theory. Handbook of theories of social psychology, 1(20), 416-436.
• Frederick-Recascino, C. M., & Schuster-Smith, H. (2003). Competition and intrinsic motivation in physical activity: A comparison of two groups. Journal of sport behaviour, 26(3), 240-254.

Or these articles for a lighter reading:
How to Increase Intrinsic Motivation (According to Science)
Your Brain on Dopamine: The Science of Motivation