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

Explore the psychology of intrinsic and extrinsic motivation, and dig into how these forces contribute to our drive.
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Motivation is complicated. Psychologists define motivation as the desire or impetus to initiate and maintain a particular behavior. But sometimes, no matter how passionate you are about a goal or hobby, finding the motivation to actually do it can be difficult. Why is motivation so fickle? Explore intrinsic and extrinsic motivation, and dig into how these forces contribute to our drive.
Directed by Magali García.
This video made possible in collaboration with Character Lab
Learn more about how TED-Ed partnerships work: bit.ly/TEDEdPartners
A special thanks to Ayelet Fishbach who provided information and insights for the development of this video.
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[@LiveLaughLocklyle]

Personally, lack of motivation is never higher than the day after New Year’s. Well played, TED-Ed.

[@userMB1]

uh not really. People have new year resolutions that they want to accomplish. In February and March the motivation fades away.

[@zandrewmorano10]

​@@userMB1I have achieved some of my 2022 New Year's resolution and been currently doing them even this 2024. Some were abolished, but some persisted

[@john123johnd5]

​@RepentandbelieveinJesusChrist5🙏

[@artistsanomalous7369]

Do you mean "motivation is never lower"?

[@aterriblespartan5051]

@@userMB1That’s why they said personally.

[@bradens.3125]

it's important to note that if you have forms of mental illness or neurodivergence, your executive functioning and thus motivation to do nearly anything can be severely inhibited to the extent of it being debilitating. sometimes having the energy to simply eat lunch or watch a show you love just doesn't exist. to anyone who does struggle with it, i wish you good luck, there are ways to cope and you will be okay

[@ToraAnbu]

One would think that it’s more useful to list ways to cope, rather than proclaiming that ways to cope exist, but maybe that’s just me!

[@MinhVu-yz5rr]

@@ToraAnbu well, sometimes the problem needs to be raised first in order for people to find solutions. Step 1: accomplished, let's get onto Step 2 and 3: Find solutions and Execute solutions. For me I guess consulting healthcare professionals or psychiatrist is a good first step to know if you even have mental illness or any lingering problems and to what extent. I've heard a lot of people recommending changing diet and exercising to be successful solutions too!

[@Kunabee]

@ToraAnbu The solutions are highly individualized. For example, for me, most of the available techniques do not. Work. Therapy helps but honestly my executive dysfunction is close to non-existent. It's... very not fun.

[@PleasantlyConfused6816]

Thank you for understanding. Depression is a beast when you try to get motivated. It’s like gravity is focused right on top of my body and won’t let me move.

[@Sam-ey1nn]

Amazing how these problems didn’t exist for thousands of years of recorded history until the ultra-modern era.

[@PLScypion]

3:48 like wanting to do dishes/chores on your own but losing all motivation the instant someone asks you to do it when you were just about to do it right now.

[@arpitasahu6144]

This is soo Truee!!

[@muthukumars4980]

I was thinking why am I feeling like it and it's MY problem. But not expected somebody else too feel this

[@hestiathena4917]

Anyone who happens to run into this kind of problem more often than not may want to look into "Demand Avoidance." It probably won't fully solve the issue, but it may at least offer some explanation and reassurance...

[@brittanydeyoung4846]

It’s a control thing, it’s cause now someone took your control away from you and are forcing you to do what they want in that moment and we’re no longer intrinsically motivated- now it’s an outside force causing pressure. That’s how I see it

[@jagrutidesai4930]

That's me, never like someone telling me to do a task when I was thinking of completing it

[@ReadySteadyStrong]

As a Personal Trainer this resonates strongly! I read that over time, your motivation changes as the task becomes a bigger part of your identity. If you see yourself as a "gym person", you're more likely to go. If you pride yourself on doing the laundry on time, you're more likely to do the laundry. So if you can stick at your new habit for long enough, it might actually become easier to motivate for it :)

[@olahantonio2561]

As the saying goes: fake it till you make it :))

[@Erik-uw1uk]

Sounds like you've read the book atomic habits :D

[@ReadySteadyStrong]

@@Erik-uw1uk I actually haven't, although I get recommended it a lot!

[@namasteen_4732]

Nice tip !

[@ReadySteadyStrong]

@@namasteen_4732 thank you!

[@J.o.s.h.u.a.]

I rarely comment, but I feel compelled because this hits close to home. Finding the motivation to do things is the hardest thing for me and unfortunately I have an unhealthy tendency of procrastinating. My biggest hobby is writing and I'd love to become an author one day, but my depression takes away all of my energy and motivation, even for the things I actually enjoy. It's frustrating because then I procrastinate and end up doing nothing and yet I feel constantly tired and frustrated at the whole situation. I hope I can tame my depression enough for my motivation and my energy to increase more frequently.

[@PleasantlyConfused6816]

You are not alone. This happens to be as well. Good intentions, but getting moving is the hardest part. People without depression think we are lazy and they are wrong.

[@SweetUniverse]

Same here. These mos. are the worst for depression for me- Jan., Feb. & March.

[@Rahuljha-gw8ev]

The magic we are looking for is in the work that we are avoiding.

[@erebus5024]

It's an endless loop . Hope we can break through one day

[@muthukumars4980]

@@Rahuljha-gw8ev True it seems. Cause whatever other work we do even at the level of best,, the avoiding work depression hits hard and further make frustrated

[@isabelle6843]

This is timely. Early and thank you. I just started adding exercise in my daily routine and I’m starting to love and live it. I hope I don’t lose my drive. Wish me luck

[@gregcox777]

Good luck! If I may offer a bit of advice - when you don't feel like doing anything, do something. Even if you just stretch for five minutes and call it a day. Sometimes a little movement is the spark you need, and it's always good to keep the habit going.

[@hayden.A0]

​@@gregcox777 Yep, that's pretty much the "2-minute rule" where you say to yourself that you'll only do something for 2 minutes. You often end up going beyond that because starting is the hard part, but once you do, the momentum keeps you going. Edit: I mixed up the definition of the "2-minute rule" (which states that if a task will take about 2 minutes, just do it now"). But I think the principle above still stands.

[@snowjae9380]

Make it into a habit! Once you reach around the 6 month mark, it’s a habit that’s bound to stick around and it’ll feel like routine vs effort

[@elbean3320]

Love the animation on this one! I have so much respect and appreciation for animators! They’re truly hidden stars.

[@jayramsey690]

No necks, bold move.

[@themathewjacob]

Can we all take a moment to appreciate how great the animation is? It is soooo good, that I stopped listening to the audio and just watched the video alone. 😅

[@abdulbasit0123]

same

[@wabewawa61]

I actually find the "necklessness" disturbing. I might like it better if the hands and feet were also disconnected like the head, but the head being the only floating body part bothers me.

[@mayhan6685]

@@wabewawa61thank god someone mentioned it it's not up to ted Ed mark

[@johanliebrt7]

"Motivation Is temporary Discipline is Permanent" ~A Legend

[@Dheeraj5373]

And you are that legend ❤️

[@planktonfun1]

Discipline is better

[@Dheeraj5373]

@@planktonfun1 ya

[@-SimonRiley]

“Motivation is what gets you started, discipline is what keeps you going.”

[@fahad_hassan_92]

@@-SimonRiley My thoughts exactly!

[@avevee9708]

Grad school is an exercise in self motivation

[@azzamziply3039]

Not really

[@J.5.M.]

As a grad student this is so true 😪

[@johnadams6249]

@@azzamziply3039you been to grad school?

[@lityum2779]

I am at my first semester in grad school and already thinking of dropping out after finals, because I have to take classes that I do not have interest in (and thus high probability of failing, I do not care about high grades)

[@YouTubeUzername]

Cap! Undergrad studies are way more difficult than graduate studies.

[@nitiaba5657]

This video showed up right on time... I'm a PhD student in final months of my studies and I feel very unmotivated to do the task of finishing my writing bit. It's the pressure of it being perfect that makes the task even more daunting for me. I've enjoyed every bit of my work except this. I might have to add an extrinsic factor to finish it because intrinsic motivation is just not enough for me. Thanks TED-Ed❤

[@Beanfalo]

You got this!!! I’m so proud of you. Remember to take care of yourself. You’ve made it so far and it’s really admirable. I hope to get my PHD one day too :)

[@nitiaba5657]

Thank you!! Good luck to you too :)

[@Snakeyes244]

What does “adding an extrinsic motivator” mean?? How would anyone be able to do that if one doesn’t already exist? You can’t give yourself more money lol. Favorite candy, video games or hobbies don’t work either because I already do or have all of those things. I’m completely content up to the point of the work that really matters. It’s so tedious and unmotivating and feels impossible.

[@frizzyhairedgirl]

I always remind myself that perfection is the enemy of excellence.

[@damacz2520]

Oh thanks!!! This came out just in time, I've been watching your videos on how to study several times due to 2 final oral tests I have to face before becoming a lawyer and since I'm working right now, sometimes I'm simply tired to study, but majority of times I recognize I'm feeling demotivated, hopefully I will find activities to implement in my study sessions

[@cinemartin3530]

When I think about my life, I feel that I am extremely dependent on motivation. I feel the need to work as a courier to earn money, and I also want to develop in the fine arts to express myself. Each of these things requires a different kind of motivation, but I don’t always manage to maintain it for a long time after encountering difficulties. However, now I understand that the goal should not be the result, but the road to it, and I should do everything to make it as pleasant as possible. Thank you for trying to make our lives better 🤗

[@tompegorinno5141]

This is what we need to start this year.

[@proprgent]

Sometimes it might feel like there is an emotional barrier or discomfort when you think about a goal. Something that might help the process, would be to allow or embrace the sensation of that discomfort. Generally, allowing it can help it to dissipate. To then get back to a more content state. Like amor fati, or radical acceptance, or Jocko saying, "...grrrrooood," by observing and allowing the literal physiological sensations of the emotion to pass by. If you can help it

[@white6505]

thank you so much for this comment. when undertaking these tasks, we should not avoid discomfort, but accept it as part of the process, something we must face. but its really hard... i might screenshot this, thinking i will need it later.

[@cinemartin3530]

Sounds like a perfectly reasonable point of view. The key may be in our perception.

[@wharzenr]

I experienced this two days ago, I feel despair and anguish because I want this thing to happen. I let the sensation happen by not stopping it.

[@proprgent]

@@wharzenr did it help?

[@wharzenr]

@@proprgent yes because acceptance and letting go are the two most important thing when it comes to life

[@SnehaMajhiXIIA2]

This has been recommended to me just at the time I needed it the most ❤

[@alexmercer5550]

Your cuteness is my motivation

[@palaknain8494]

Preparing for NEET?

[@SnehaMajhiXIIA2]

@@palaknain8494 I have my 12 th board exams this year ..

[@yoyohan9]

Intrinsic motivation sounds great, but I've got "dead inside disease" which prevents me from even wanting to do the things I usually like lol

[@PleasantlyConfused6816]

Dead inside. Yes!! That’s how it feels

[@tulaferguson6893]

I’ve been demotivated for a long time I needed this

[@user-bh7uz6tp5y]

Can we all take a moment to appreciate how great the animation is? It is soooo good, that I stopped listening to the audio and just watched the video alone.

[@Kayla-eh5fb]

Its so hard for me to be motivated, even if its something I want to do or should do. I find that when you lack motivation it also turns into procrastination. You wait until the very last to get things done. Really enjoyed watching.

[@AnikaChandra-ln2tt]

Honestly this video is actually very helpful! I myself often listen to music while drawing if I’m not feeling motivated and sharing this information can help a lot of people! Thank you for making this video, I learned a lot and I love the new animation style!

[@snowymuffin]

OMG I'm glad that playing your favorite playlist is the key to intrinsic motivation and I've been doing that! Thanks TED-ED

[@sade1212]

"you're more likely to do stuff you enjoy" groundbreaking stuff folks

[@markmuller7962]

I've been thinking of having a discipline issue all of my life to just find out 40 years too late that I've always had ADHD dismantling my life piece by piece

[@MatthewBlankenbehler]

As someone who has ADHD, its never too late to seek treatment. I would recommend finding other people who have ADHD and asking them what has helped them.

[@Obbee]

this is perfect to start my new year. i need some consistency. Thank You Ted Ed. ❤

[@Raylight5068]

This makes sense. Thanks for the video. The animation and narration was amazing!

[@thehybridtech3260]

Perfect time to watch and achieve our goals ❤

[@arsenic55]

Amazing animating and explanation. Keep being awesome Ted-Ed TEAM!!!!

[@Boofski]

Relying on motivation is setting yourself up for failure, discipline is what you need

[@crazyhawaiidrivers4310]

"Understanding is not required, only obedience" - Satai Delenn Be obedient to your discipline and things will fall into place.

[@aylinmli]

I disagree

[@starf6469]

I lack the motivation to be become disciplined

[@Boofski]

@@aylinmli Motivation will cease to exist some days, it's imminent, unlike discipline which will be there every day

[@mastershooter64]

Exactly! Motivation is the spark the ignites the fire, discipline is the fuel that keeps it going!

[@thanonyx]

This is my biggest problem PERIOD. Nothing motivates me to do ANYTHING, not even stuff I like let alone stuff I need to do.

[@pranav1286]

Really enjoyed the video, the 3-d style is very calming and interesting! amazing work!

[@selenay502]

Bro this came exactly when I needed it. Thanks Ted Ed!

[@bryandarrylcastillano445]

It start in motivation, and end up in discipline. Trust the process

[@LinhNguyen-ug5nf]

I needed this without even knowing. Thank you soo much. KZbin just recommended it to me sooooo on time.

[@kallelellacevej2234]

I like how this came out on the second day after New Year’s.

[@erdvilla]

OK, OK. You know what's funny? I saw this vid on my YT feed and lacked the motivation to open it, but after scrolling a bit more I decided to go back because I did need to watch it 😂

[@kristinrainwater4854]

Same 😂

[@thelearner3962]

The single advice I found most useful for self improvement is to maintain a routine, so that you do not need to think every day about whether you want or when to do a task, which itself is a rather consuming task.

[@BowmanJaiVideos]

This animation is beautiful! Kudos to the team!

[@NatashaBacartey-cs5rq]

Thank you so much for this video🙏 It really helps with the issues I'm dealing right now.

[@ronnianabalos4627]

Wow, this video taught me so much about motivation! 🌟 Thank you so much, Ted-Ed team, for breaking down such a complex topic in a way that's easy to understand. I never realized there were different types of motivation, like intrinsic and extrinsic. Understanding how they work can really help me stay focused on my goals, especially when I'm feeling unmotivated. Keep up the great work! 👍

[@lijaucolouiserichard2320]

RIGHT ON TIMEEEEEEEEEEE, Thank you so much!

[@dabeastle7116]

Perfect timing! I'm currently actively procastinating on studying for midterms :P

[@jjayday_well]

Just right on time, thanks!!!

[@emanuelescarsella3124]

I needed this one, thanks ❤

[@innerguardianXIII]

One thing about Motivation I have a problem with, is when I (FINALLY) get the Motivation to do something, all of a sudden, out of nowhere, someone else needs my attention or needs me to do something else or do it another day when everyone else is more ready to do it with you (if you're in a team). Then when you get that alone time to do it, the motivation is gone. These past several years, I've had one of these problems a few times. It just sucks the motivation out of you when it's as if the Universe is putting annoying walls in the way. Not Obstacles or Hurdles, just walls.

[@athdam2005]

I never seem to get around how good their animations are

The animation is so beautiful. Thank you for this video.

[@aclb2045]

Such a beautiful illustration and meaningful video. Thank you !!

[@industrymoth]

I was literally thinking about lack of motivation...and this popped up.

[@TerriTie]

The animation keeps getting better. Great production.

[@RadenYohanesGunawan]

Thank you so much TED ❤ I’m going to be a personal trainer and I need to know how to motivate people 😊

[@Mindovermatter2323]

Great video! Very informative and well-presented.

[@patrineyap778]

I like this video explaining motivation in such a simple way. At the end of the day, self-motivation always keeps you going, and understanding yourself well can help you customize motivation for what you do.

[@kenji.ryukendo]

Thank you very much ted ed team for this video im in the same potsition right now. thanks for clarity its helped me a lot❤

[@subham8794]

Perfect time for getting motivated along with new year resolutions..😅

[@patrickgonzaga8774]

Seeing this just now, but thank you very much, I really needed it now

[@thewyk]

Motivation is what gets you started, but you need discipline to keep going.

[@l_Tea]

Thank you Ted ed.

[@FadhiatulBaryroh]

thanks for making this video... i've got the best answer here. hopefully, i can write my thesis little by little... everyday, insyaallah. this video made me realize that: i have to make my first move. after that, do it until i made my wishlist become true ❤. stay on track everyone!

[@LookICanExplain]

I love this art style very fluid and so beautifully round and playful!

[@josephmalala1093]

My goodness, your animations are just too good!

[@Sam.Clements]

for years i've wanted to change my body shape, without doing anything about this. i finally cracked this problem by changing my goal. I defined the goal instead as being someone who goes to the fitness studio with their fitness clothes every day. That's all i need to do. The fitness studio is right next to my job. I just need to go there. I don't actually need to do anything when i'm there to fulfill my goal. However, when i've got there i find that uptil now, i've always done something, rather than just turning around. however, if i didn't do anything that would be ok too. By defining my goal as "i'm someone who goes to the fitness studio with my fitness clothes every work day" i turned it into something that is easy to achieve and also something that i could say that i am after the first day of doing it. It is no longer some nebulous distant goal but rather something that i am already achieving.

[@user-lp1sf5cr2b]

Thanks for this video

[@blaze556922]

This looks like it's going to be a good video. Can't wait until I'm motivated enough to watch it.

[@bakerkawesa]

My new year's resolutions are the same as the years before. Motivation is rather fleeting.

[@jaisuryaprabakaran]

Really amazed by the visuals

[@inquisitivefeline]

Such a good video. I'll watch it when I get some motivation to.

[@samueladeyemi6523]

I love this animation style ❤

[@mrdipu9092]

Thank you ❤

[@SanchoDaMEME]

I needed this!

[@antiheroine3611]

When there are so many reasons why something is worth doing (there's extrinsic and intrinsic motivations) it becomes like there's too much pressure. So that over justification part makes sense to me. So if you already like doing something AND it's good for you, it's better just to focus on having fun. I need a video about motivation and depression though.

[@SamieNGC]

Love the art of this video ❤

[@Dheeraj5373]

I always remain motivated by watching TEDed videos 😊

[@deserteagle1291]

Build discipline my friends, motivation is temporary. "The harder the man is to himself the easier life is to him"

[@deserteagle1291]

wow so knowledgeable😂

[@gailaltschwager7377]

Thank you!

[@katarinalima8082]

I'm here just to say this didn't help at all and didn't give the answer promised in the title of the video.

[@ashsridharan]

When you don't have a job or food to eat! ?

[@oliverhansen1792]

@@ashsridharan You gotta try your best to better your situation. If you are poor and hungry food stamps and free food is available. If you are homeless shelters are available. You gotta have faith that things will get better because thoughts manifest into reality. Take some time to recognize what matters to you and how you can take steps to make your life better. A question that always helped me was “how would I take care of someone else dealing with my situation” and then I’d treat myself that way. Also it’s ok to ask for help.

[@Soundit_hub]

The value of these videos lives on

[@akpc]

No matter how much I admire the animation of Ted-ed, it'll not be enough!

[@kingmewto7148]

The ironic thing is that I’m so unmotivated that whenever ever I watch a video,I start scrolling the comments after like five minutes 😂

[@lzrx]

Thx needed this

[@Multi1]

I really like this style of animation :)

[@jsmrcrl]

Thank you for showing me this youtube God this is just what I needed rn.

[@Sdreaasmit]

Much appreciated Sir 😊

[@apara2005]

This was very well explained!!!!!!!!

[@deanab-se5op]

That one particular sound effect 💫

[@apeamiru7708]

eyes oppening for me,thanks for the video

[@oipedmp2od23]

A complicated video which creates a thesis and then..contradicts itself half way through!

[@user-go6il2tm4b]

In order to do something tedious but essential, we need two things like this video said. One is interesting to do it, two is having strong motivation to achieve it. Otherwise, we never make it something tedious ~

[@raidaruca6968]

a perfect video for my situation rn

[@hereforthelove95]

The problem is I am really alone so studying is not enjoyable for me right now and I don’t know how much I can force myself more and more everyday . it’s really difficult 😢

[@philaphobic]

Ask someone in your class to study either you.

[@GarrytheIII.]

A wonderful video!

[@rochinha10]

They did well to save this one for the first days of the year #newyearsresolution

[@christabelkimeu2169]

This is such a beautiful animated video. ❤

[@rammy8329]

Thanks ❤

[@timhaldane7588]

Saved to watch later. Maybe I'll watch it at some point.

[@shivanshsoni2067]

"Action is the fundamental key to success"

[@nourhannoura668]

you have just mentioned motivation is the energy to do something. that's why literally lack of motivation can be due to lack of physical energy that will able you to do the thing not always for psychological reasons. that is why at first it is important to view yourself and know if you are burnt out physically too and try to rest to restore your energy as sometimes mental effort affects your physical energy and vice versa.

[@FictionFrontiers]

We all have those days when motivation feels elusive, but remember, small steps can lead to big progress. By the way, our channel also shares awesome motivational stories. Keep pushing!

[@raymondc96]

Love the content and animation! Just what I needed for this start of the year.

[@anicksoni1456]

Not me giving up watching this video in full because I don’t have the motivation to be motivated right now