Listless - trapped in a motivation slump and the way out 

You probably know it: stressful phases that drain a lot of energy, sap your strength and are even overwhelming. These are usually recurring periods that have to be overcome anew each time. However, we also learn from these times - we grow beyond ourselves and recognize new opportunities. "In the midst of difficulties lie opportunities", as Albert Einstein said.  

But what psychological process lies behind the construct of motivation? What role do extrinsic and intrinsic motivation play and how do you overcome low motivation?  

Motivation - what is it anyway? 

Motivation is a psychological construct that is not directly observable. It refers to a person's willingness to invest time, energy and work in a goal that they have set themselves and is an emotional and energetic process that causes certain behavior. A distinction can be made between intrinsic and extrinsic motivation. Intrinsically motivated means motivated by oneself. Extrinsic motivation, on the other hand, is the influence of external stimuli that cause motivation. This makes it clear that motivation is a reciprocal process and that a range of factors and behaviors can influence motivation both positively and negatively. 

Positive influencing factors: 

• Early onset of success 

• Conviction of one's own abilities 

• Setting realistic and achievable goals 

• Orientation towards model persons and role models 

Negative influencing factors: 

• Recurring experiences of frustration 

• Failure to achieve success 

• Perception of insurmountable hurdles 

• Failure of models and role models 

Motivation model - how can a lack of motivation be explained? 

Maslow's pyramid of needs is a fundamental theory for explaining motivation. Maslow assumes different types of needs that are arranged hierarchically and build on each other. The lowest level of the pyramid, the foundation, contains the basic needs that need to be satisfied most urgently, such as sleeping, eating and drinking. If a higher need is sought, the lower need must be satisfied first.  

The pyramid can also be divided into two categories: deficit needs (physiological needs, security, esteem) and growth needs (self-actualization). However, the latter can never be completely satisfied.  

What is meant by this? Here is a concrete example: Markus and his wife Anna live in Munich and have an average income. In order to have better career prospects, Markus has decided to study part-time. However, the couple are affected by rising fixed costs such as rent and electricity. As a result, Markus struggles to concentrate during his studies and falls into a motivational hole - missed lectures and failed exams are the result. It is only when Markus overcomes this level of insecurity that he emerges from his motivation slump and finds energy for his studies, allowing him to satisfy his social needs for professional recognition and belonging.  

Low motivation - how to get out of it 

It should be emphasized that we cannot always solve situations full of listlessness on our own. External stimuli and factors, such as family and the employer, play an important role - as in our example. Nevertheless, there are tips on how you can (re)motivate yourself: 

1. Define goals: Motivation is always directed towards a goal. Think about the importance of the goal and remind yourself of it (again) 

2. Create routines: you can overcome a motivation slump with the help of a fixed routine. Not only more security and energy, but also time savings are positive effects 

3. Find like-minded people: create an environment that pursues the same goals as you and motivates you to achieve them 

4. Tell others about your project: this increases social control and raises your own expectations of yourself  

5. Divide up your tasks: if your final goal is set very high, it is easier to divide the goal into small sub-goals. Achieving a sub-goal will motivate you to keep going 

For personal success and satisfaction, we must try to overcome our lack of motivation even in difficult times and recognize the opportunities that arise. Our working environment and profession have a major influence on our motivation - in other fields too.