Motivation is the spark that drives our behaviours, whether it’s waking up early for work, pursuing a personal goal, or simply seeking enjoyment in daily life. But what exactly fuels this drive? Modern neuroscience offers fascinating insights into the mechanisms behind motivation and its role in our mental well-being.

What is motivation?

Motivation is broadly defined as the energy and direction behind goal-oriented behaviour. It involves not just the desire to achieve a goal but also the persistence to overcome obstacles along the way.

Neuroscientists and psychologists view motivation as a complex process influenced by both internal states—like hunger, emotions, or energy levels—and external cues, such as rewards or social expectations (Simpson & Balsam, 2015).

At its core, motivation connects to survival instincts: seeking food, safety, and companionship. However, it also extends beyond these basic needs, propelling us toward personal fulfilment, creativity, and long-term achievements (Kringelbach & Berridge, 2016).

The neuroscience of motivation

Recent research highlights the intricate brain networks responsible for motivation. These systems involve distinct components often referred to as ‘liking’, ‘wanting’ and ‘learning’ (Kringelbach & Berridge, 2016):

• Wanting: This refers to the craving or desire for a reward, heavily influenced by dopamine systems. Dopamine surges when we anticipate a pleasurable experience, like enjoying a meal or achieving a goal.
• Liking: This involves the actual experience of pleasure, regulated by specific ‘pleasure hotspots’ in regions like the nucleus accumbens.
• Learning: This helps us form associations between actions and rewards. For example, if exercising leads to improved mood, your brain reinforces this connection.
• Interestingly, these systems can function independently. For instance, someone may intensely ‘want’ something (as seen in addiction) without truly ‘liking’ it (Simpson & Balsam, 2015).

Motivation and mental health

Motivation is closely tied to our emotional wellbeing. A lack of motivation, known as amotivation, is a hallmark symptom in conditions like depression, anxiety, and burnout. Disruptions in the brain’s reward system, particularly dopamine-related circuits, can make even basic tasks feel insurmountable (Kringelbach & Berridge, 2016).

Additionally, anhedonia—a reduced ability to feel pleasure—is often linked to diminished ‘liking’ responses in the brain. Addressing these deficits in therapy can improve motivation and overall mental health (Simpson & Balsam, 2015).

Actionable strategies to boost motivation

Understanding how motivation works can empower us to make meaningful changes. Here are evidence-based strategies:

• Start small and build momentum: Breaking big goals into smaller, achievable steps can activate the brain’s reward system, creating a positive feedback loop. Celebrate these mini-successes to sustain motivation (Kringelbach & Berridge, 2016).
• Use intrinsic motivation: Find internal reasons for your actions—pride in your progress, alignment with your values, or a sense of purpose. These tend to have longer-lasting effects compared to external rewards like money.
• Leverage the power of habits: Consistent actions strengthen neural pathways over time. For example, setting a routine for exercise or journaling can transform these behaviours from effortful to automatic
  (Simpson & Balsam, 2015).
• Visualise the positive outcomes: Research suggests that imagining yourself successfully achieving a goal can increase motivation by activating the brain’s reward system (Kringelbach & Berridge, 2016).
• Adjust your environment: Surround yourself with cues that encourage the behaviour you want, such as placing workout clothes in a visible spot or using reminders for tasks.

Conclusion

Motivation is a dynamic and complex interplay of biological, emotional, and environmental factors. By understanding the science behind it, we can take intentional steps to nurture and sustain our drive, whether for personal growth, mental well-being, or achieving long-term goals.

Remember, motivation isn’t simply a matter of willpower—it is deeply rooted in the workings of your brain and can be influenced by practical changes in your mindset and environment.

If you are facing persistent struggles with motivation or joy in daily life, seeking professional help can provide valuable tools to understand and address these challenges.

Lucie Ramet, Chartered Psychologist, CBT and ACT, works Mondays, Tuesdays, Thursday afternoons and Fridays from our Brighton and Hove practice, She also offers online sessions.

Further reading by Lucie Ramet

Your brain is not for thinking – it’s for survival and balance

Emotions: hardwired tools from our evolutionary past

Embracing a mindful new year: Achieving resolutions with ACT therapy

References –

• Kringelbach, M. L., & Berridge, K. C. (2016). Neuroscience of reward, motivation, and drive. In Recent developments in neuroscience research on human motivation (pp. 23–35). Emerald Group
  Publishing. 
• Simpson, E. H., & Balsam, P. D. (2015). The behavioral neuroscience of motivation: An overview of concepts, measures, and translational applications. In Behavioral neuroscience of motivation (pp. 1–12). Springer.