Motivation

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Types of Motivation
Different types of motivation are frequently described as being either extrinsic or intrinsic:
• Extrinsic motivations are those that arise from outside of the individual and often involve
rewards such as trophies, money, social recognition, or praise.
• Intrinsic motivations are those that arise from within the individual, such as doing a
complicated crossword puzzle purely for the personal gratification of solving a problem.2
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Is It Extrinsic and Intrinsic Motivation?
Uses
There are many different uses for motivation. It serves as a guiding force for all human
behavior, but understanding how it works and the factors that may impact it can be important
in a number of ways.
Understanding motivation can:
• Help improve the efficiency of people as they work toward goals
• Help people take action
• Encourage people to engage in health-oriented behaviors
• Help people avoid unhealthy or maladaptive behaviors such as risk-taking and addiction
• Help people feel more in control of their lives
• Improve overall well-being and happiness
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Impact
Anyone who has ever had a goal (like wanting to lose 20 pounds or run a marathon) probably
immediately realizes that simply having the desire to accomplish something is not enough.
Achieving such a goal requires the ability to persist through obstacles and endurance to keep
going in spite of difficulties.
There are three major components of motivation: activation, persistence, and intensity.3
• Activation involves the decision to initiate a behavior, such as enrolling in a psychology class.
• Persistence is the continued effort toward a goal even though obstacles may exist. An
example of persistence would be taking more psychology courses in order to earn a degree
although it requires a significant investment of time, energy, and resources.
• Intensity can be seen in the concentration and vigor that goes into pursuing a goal.4
For
example, one student might coast by without much effort, while another student will study
regularly, participate in discussions, and take advantage of research opportunities outside of

class. The first student lacks intensity, while the second pursues their educational goals with
greater intensity.
The degree of each of these components of motivation can impact whether or not you achieve
your goal. Strong activation, for example, means that you are more likely to start pursuing a
goal. Persistence and intensity will determine if you keep working toward that goal and how
much effort you devote to reaching it.
Tips
All people experience fluctuations in their motivation and willpower. Sometimes you might
feel fired up and highly driven to reach your goals, while at other times you might feel listless
or unsure of what you want or how to achieve it.
Even if you're feeling low on motivation, there are steps you can take that will keep you
moving forward. Some things you can do include:
• Adjust your goals to focus on things that really matter to you
• If you're tackling something that is just too big or too overwhelming, break it up into smaller
steps and try setting your sights on achieving that first step toward progress
• Improve your confidence
• Remind yourself about what you achieved in the past and what where your strengths lie
• If there are things you feel insecure about, try working on making improvements in those
areas so that you feel more skilled and capable.
What to Do When You Have No Motivation
Potential Pitfalls
There are a few things you should watch for that might hurt your motivation. These include:
• Quick fixes or all-or-nothing thinking. It's easy to feel unmotivated if you can't fix
something immediately or if you can't have it all at once. Remind yourself that reaching your
goals takes time.
• Thinking that one size fits all. Just because an approach or method worked for someone else
does not mean that it will work for you. If something isn't helping you reach your goals or is
making you feel unmotivated, look for things that will work better for you.
Talk to your doctor if you are feeling symptoms of apathy and low mood that last longer than
two weeks. Sometimes a persistent lack of motivation might be tied to a mental health
condition such as depression.
History of Motivation

What are the things that actually motivate us to act? Throughout history, psychologists have
proposed different theories to explain what motivates human behavior. The following are
some of the major theories of motivation.
Instincts
The instinct theory of motivation suggests that behaviors are motivated by instincts, which are
fixed and inborn patterns of behavior.5
Psychologists including William James, Sigmund
Freud, and William McDougal have proposed a number of basic human drives that motivate
behavior. Such instincts might include biological instincts that are important for an organism's
survival such as fear, cleanliness, and love.
Drives and Needs
Many of your behaviors such as eating, drinking, and sleeping are motivated by biology. You
have a biological need for food, water, and sleep. Therefore, you are motivated to eat, drink,
and sleep. Drive theory suggests that people have basic biological drives and that behaviors
are motivated by the need to fulfill these drives.6
Arousal Levels
The arousal theory of motivation suggests that people are motivated to engage in behaviors
that help them maintain their optimal level of arousal.3
A person with low arousal needs might
pursue relaxing activities such as reading a book, while those with high arousal needs might
be motivated to engage in exciting, thrill-seeking behaviors, such as motorcycle racing.
A Word From Verywell
Understanding motivation is important in many areas of life, from parenting to the workplace.
You may want to set the best goals and establish the right reward systems to motivate others
as well as to increase your own motivation.
Knowledge of motivating factors and manipulating them is used in marketing and other
aspects of industrial psychology. It's an area where there are many myths and everyone can
benefit from knowing what works and what doesn't.
TRAINING TIPS:
1. Stay calm and punch lighter on the bag so you can last more rounds,
keep your form together, and punch sharp. This will allow you to get in
more minutes of quality bagwork. You want to have energy to hit the bag
with correct form and keep your punches snappy, instead of spending

most of your bagwork panting and huffing to show that you have “heart”.
Don’t waste energy showing off on the bag – nobody cares.
2. Don’t workout till complete failure. Get tired, break a sweat, and just
push yourself a little more each day. If you go until failure everyday of
the week without a reason, you’ll probably overtrain and quit boxing very
soon.
3. Drink lots of water. One cup every hour minimum!
4. Make friends in the gym, be humble, and ask people for boxing tips.
When another boxer beats you, ask him how he did it; you may be
surprised at how helpful he might be at showing you your own
weaknesses.
PUNCHING TIPS:
1. Turn your whole body into the punch. If your feet are slow, (most people
have slow feet at first) you will find that punching a little slower actually
hits harder than punching faster. So in other words, punch as fast as
your body can turn so you won’t sacrifice power. Again, use your whole
body instead of just the arms to punch.
2. Throw short hooks, short uppercuts, and short rights but long jabs.
3. You don’t always have to throw one knockout punch after another.
Combo light and hard punches and use head movement to fake out your
opponent. Remember that the harder you try, they harder they will
counter, and the harder you will get hurt. Calm down and throw the hard
punches when you know they’ll land.
4. Never forget to go to the body. Try a jab to the head, and right hand to
the body. When you’re in real close, lean your head inside to smother
him and throw 2-3 body punches.
5. Throw 3-5 punch combos maximum. You don’t need 10-punch combos –
all those do is sap your energy and leave you open to counters. Don’t
even practice these for now.
6. Breathe out when you punch and always look at your target when you
punch. Don’t hold your breath and don’t look at the ground. Learn to
keep your eyes open during the heat of the battle!
7. Let your hands go! Don’t wait around forever to let your opponent hit you
all day. Throw something even if it doesn’t land. Keep him thinking and
keep your eyes open for more punching opportunities.
DEFENSE TIPS:
1. Stay calm and never stop breathing. If you’re starting to panic, ask the
other guy to slow down so your mind and body can catch up.
2. Hold your hands high, elbows low, and move your head.
3. Don’t waste energy running around the ring, just take one step and pivot
out of the way if your opponent is overly aggressive. Think of yourself as
a matador pivoting out of the way as the bull misses. Don’t forget to hit
him back.

4. Don’t lean back and don’t take your eyes off your opponent when you’re
taking punches (this is especially hard for most beginners). Establish
your ground and defend it with hard counters. Pivot so that you don’t get
countered.
5. Don’t always wait for your opponent to finish punching before you start
punching back. Interrupt his combos and hit him! Too many speedy
fighters get caught up in trying to block all the oncoming punches that
they never get to counter. Let your hands go!
1. Chin-Ups
Chin-ups use your bodyweight to create one of the most
challenging upper body exercises. The exercise works your
latissimus dorsi and biceps. However, during chin-ups your
body flexes which creates isometric strength training, working
your entire upper body.
How-To Perform a Chin-Up
1. Grab the pull-up bar with your palms facing toward you. Yours grip should be
shoulder width apart.
2. As you breathe out, pull your torso up until your head is around the level of the
pull-up bar. Keep the elbows close to the body.
3. Hold for a second. Exhale and slowly lower your torso back to starting
position.
4. Repeat for the suggested amount of reps.
Modification: A spotter can hold your legs as you perform
the chin-up. Advanced lifters can use a weighted belt to make
the exercise more challenging.

2. Diamond Push-Ups
Many of us are already practicing push-ups. Diamond push-
ups use a centered hand placement for a different approach.
The exercise works your triceps and chest.
How-To Perform a Diamond Push-Up
1. Get on your hands and knees. Center your hands in a diamond position.
2. Lift your knees into a plank position. Keep your abs engaged.
3. Allow your elbows to bend. Lower your chest toward the floor. Press back up
to the full extension.
Modification: Rest your knees on a mat throughout the
exercise.

3. Lying Tricep Extensions
Lying Tricep Extensions can increase the strength and size of
your triceps, as well as improve flexibility in your arms. Be
careful not to use too much weight or the exercise can harm
your shoulders.
How-To Perform Lying Tricep Extensions
1. Lie on your back while holding two dumb bells overhead. Bend your elbows at
a 90 degree angle. Your palms should be facing in.
2. Keep your arms at 90 degrees and lower them behind your head. Use the
triceps to raise them back to the starting position.
4. Curls with Bar
Curls with Bar is great for people with wrist issues. The bar
keeps a stationary position when you must use more
stabilization with dumbbells. Curls with Bar primarily works
your biceps but also activates you core.
How to Perform Curls with Bar

1. Stand up with your torso upright. Hold the barbell at shoulder-width grip. The
palm of your hands should be facing toward your body.
2. While holding the upper arms stationary, curl the weights forward while
contracting the biceps. Continue until the bar is at shoulder level. Only your
forearms should move.
3. Slowly bring the bar back to starting position as you breath out.
Modification: You can also perform this exercise with
dumbbells.
5. Reverse Curls with Bar
The Reverse Curls with Bar uses the same technique as the
Curls with Bar. The primary difference is how you hold the
bar. The Reverse Curl with Bar requires you to hold the
barbell with your palms facing out.
How to Perform Reverse Curls with Bar
1. Stand up with your torso upright. Hold the barbell at shoulder-width grip. The
palm of your hands should be facing away from your body.
2. While holding the upper arms stationary, curl the weights forward while
contracting the biceps. Continue until the bar is at shoulder level. Only your
forearms should move.
3. Slowly bring the bar back to starting position as you breath out.

6. Bench Press
The Bench Press is essential for your upper-body workout.
The exercise works the shoulders, back, chest, and arms. Be
safe and use a spotter when you bench press.
How-To Perform the Bench Press
1. Lie on your back on a flat bench. The bar should be rested above you in the
rack. Grasp the bar shoulder width apart. Lift the bar from the rack.
2. Breath in and begin coming down slowly until the bar touches the middle of
your chest.
3. After a brief pause, push the bar back to starting position as you breath out.

7. Underhand Kickbacks
Underhand Kickbacks is an isolation exercise for the tricep
muscles. Good technique is vital to this exercise. Keep your
upper body and arm stationary to get the best results.
How-To Perform Underhand Kickbacks
1. Stand with your feet hip width apart. Hold a dumbbell in each hand with your
arms beside your body. Your palms should be facing behind you.
2. Bend your knees and press your hips back. Lean forward while keeping a flat
back. Your chest should be almost parallel to the floor.
3. Bend your elbows at a 90 degree angle. Your upper arms should be along
your side.
4. Breath in while extending your arms behind you. Exhale to return to the 90
degree angle.
Modification: You can also do this exercise one arm at a
time and with one leg on a bench for extra stabilization. The
leg on the bench should on the same side as the arm that is
extending.

8. Standing Dumbbell Fly
The Standing Dumbbell Fly begins in the same squat position
as Underhand Kickbacks. The difference is that you are
pulling the dumbbells perpendicular from your body to work
your shoulders and upper back.
How-To Perform a Standing Dumbbell Fly
1. Stand with your feet hip width apart. Hold a dumbbell in each hand with yours
palms facing each other.
2. Bend your knees and press your hips back. Lean forward while keeping a flat
back. Your chest should be almost parallel to the floor.
3. Keep a slight bend in your elbows. Breath in and lift your arms perpendicular
to you body.
4. Exhale and lower your arms back to starting position.
Tip: Do not lift your hands higher than your shoulders because it can lead to injury.

Motivation

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