How to Leverage Motivation Theory for Short-Term and Long-Term Goals

Be it your 20s, 30s or 40s, motivation plays a central role in helping you achieve your goals. If you’re confused how to leverage the theories in achieving your goals, this article serves as a thorough guide, exploring the power of the three popular motivation theories i.e. Maslow’s Hierarchy of Needs, Self-Determination Theory and Expectancy Theory. 

Let’s learn about the force driving our actions, from the basic, day-to-today tasks to the bigger, life-altering decisions we make. It’s the motivation pushing us to wake up early and exercise, stay longer at work to meet unrealistic deadlines and work fearlessly towards our long-term goals. What many of us don’t know is, it can be elusive as well. Thus, it’s important to understand the theories and science behind it so you can better channelize. 

With the rightful implementation of these theories, you can surely find your inspiration and learn how to stay focused on that in order to pursue your goals. 

Key Takeaways

• For short-term goals, link effort to rewards, celebrate small wins, and track progress.
• For long-term goals, focus on autonomy, competence, and relatedness while ensuring foundational needs are met.

What Are the Motivation Theories?

Motivation is precisely the force behind our actions, intrinsic when it’s coming from within and extrinsic when driven by external forces. But what drives us to set specific goals? And what keeps us motivated to achieve them exactly? 

The truth is intrinsic motivation is driven by personal satisfaction, enjoyment and the inherent pleasure of an activity. For instance, learning a new skill just because you enjoy doing that or pursuing a career that aligns with your interests and values. On the other hand, extrinsic motivation is fueled by either the avoidance of punishment or external rewards. For example, striving hard to earn more money or gain a promotion, and trying to fit in a particular dress-size to appease the society. 

While intrinsic motivation tends to fuel long-term commitment, extrinsic motivation can be a powerful force for short-term action. Striking a balance between the two is crucial. As Ryan and Deci, the founders of Self-Determination Theory, aptly put it: “The most self-determined people are those who align their work with their values and cultivate intrinsic motivation. The external rewards may be fleeting, but the inner satisfaction is lasting.” 

Maslow’s Hierarchy of Needs: Practical Applications

Maslow’s Hierarchy of Needs suggests that humans are motivated by a series of needs, progressing from the most basic survival needs to higher goals like happiness and self-fulfillment. Understanding how these needs impact your drive can help you prioritize and set realistic goals.

Maslow’s Hierarchy of Needs suggests that there’s an entire series of needs motivating humans. These needs progress from basic survival to the higher goals such as self-fulfillment. Understanding how these needs actually impact your motivations can truly be a source of prioritizing and setting realistic goals. 

The five levels of Maslow’s Hierarchy includes:

• Physiological needs: basic essentials that are critical to human survival such as: water, food, and sleep. Its modern-day application can be seen in the prioritization of sleep hygiene, proper nutrition, and physical activity that lays the foundation for your goals.
• Safety needs: They include protection from harm, stable employment and financial security. Their modern-day application can include health security, an assurance of job stability and safeguarded digital privacy.
• Love and Belonging: It includes the need for intimacy, friendship and social connections. Their modern-day application can be in the form of balancing digital interactions with genuine human connections.
• Esteem needs: They include the desire for recognition, respect, and personal achievement. Their modern-day application can be finding self-worth beyond the basic, social media validation.
• Self-Actualization: It is the need for realization of your personal growth and full-potential and it can be found in lifelong learnings, finding the meaning of your life and seeking creative fulfillment.

While Maslow’s hierarchy suggests that lower-level needs must be met before higher goals can be pursued, modern research shows that people can pursue multiple needs simultaneously, though foundational needs remain essential. As Abraham Maslow himself noted, “To achieve success, you need to focus on the basic needs of human existence first. Once you feel secure, you can aim for personal growth and fulfillment. Without safety, it’s nearly impossible to reach self-actualization.” (Source)

Applying Maslow to Goal Setting

• Career: always work on securing a stable job (security) before you jump on projects you’re passionate about (self-actualization).
• Health: build yourself a proper nutrition and sleep routine (physiological) before setting up fitness goals (esteem).
• Relationships: maintain safe and trustworthy relationships (belonging) before jumping towards the deeper, emotional connections (esteem/self-actualization).

Self-Determination Theory: Autonomy, Competence, and Relatedness

Self-Determination Theory (SDT) revolves around intrinsic motivation. It emphasizes that people are only motivated when they experience these core needs i.e., autonomy, competence and relatedness. By effectively cultivating these needs, you can easily push your motivation as well as satisfaction. 

These core physiological needs can be explained as:

• Autonomy is the need to have control in your actions and decisions. For instance, choosing a career path that matches your interests and values, and not just under external pressure.
• Competence is the desire to feel effective at what you do. For example, honing your skills in areas you’re passionate about to ensure you perform the best.
• Relatedness is the need for feeling connected to others and becoming an integral part of the community. For example, building meaningful relationships with friends, colleagues or mentors who can add value in your growth.

Practical Application of the Self-Determination Theory

If you’re planning to attain a long-term goal, let’s say, securing a degree, it requires you to feel the sense of autonomy (by choosing a field that interests you and matches your values), competence (by perfecting the skills required in completing that degree), and relatedness (by nurturing supportive relationships with mentors and peers). 

Expectancy Theory: Linking Effort to Outcomes

Victor Vroom, in his expectancy theory, proposes that motivation is primarily driven by three components i.e. expectancy, valence and instrumentality. He enforces that if you have a belief that your efforts will lead to desired outcomes, you’re more likely to be motivated to act. 

The three components of expectancy theory can be explained as:

• Expectancy refers to a belief that your efforts will lead to desired outcomes. For example, believing that working hard on a certain project will help you succeed can certainly motivate you to work harder.
• Instrumentality is a belief that performance will lead to a desired reward. For instance, knowing that completing a certain project successfully will get you a promotion can motivate you to do the hard work.
• Valence refers to the value you hold for the outcome or reward. For example, understanding how much the promotion aligns with your long-term career goals can certainly motivate you to do your best in completing the project successfully.

Practical Application: If you’re aiming for maximum inner positivity, make sure all three of the above components are positive. Set clear, actionable goals, align your efforts with meaningful rewards, and make sure those rewards hold great value in your long-term goals. 

Motivational Drivers and Change: What Makes People Struggle for Change?

While change is difficult, closely understanding what drives that chance can truly help breaking barriers and staying motivated. Here’s the list of key motivational drives for change: 

• Clarity of purpose: knowing why the change is important can sure give you the strength to keep going. For example, switching your job to align better with your personal values and not just a bigger paycheck.
• Sense of urgency: the very feeling that you must act now can majorly fuel your decisive action. For example, healthcare motivates you to stay fit and set fitness goals.
• Perceived Staff-efficacy: the belief that you can achieve all your desired goals. For instance, previous accomplishments in fitness boost your confidence to set new goals.
• Social Support and Accountability: Having people around who either encourage you or hold you accountable maximizes your chances of success and growth. Like a fitness group that holds you accountable for showing up, etc.

Actionable Strategies for Achieving Goals

Whether you’re tackling short-term or long-term goals, these theories can guide you to success.

Short-Term Goal Strategies

• Use Expectancy Theory: Break large goals into smaller, manageable tasks and align them with attainable rewards.
• Boost Intrinsic Motivation: Focus on activities that interest you and hold personal meaning.
• Create Accountability Systems: Share your goals with someone who can help keep you on track.

Long-Term Goal Strategies

• Apply Maslow’s Hierarchy: Ensure your basic needs are met first, then build upon that foundation for greater goals.
• Cultivate Self-Determination: Focus on goals that allow you autonomy, mastery, and relatedness.
• Maintain Clarity of Purpose: Regularly revisit your purpose to stay connected to your long-term vision.

Conclusion: Implementing Motivation Theories for Success

Understanding and applying motivation theories can be a game-changer in achieving both short-term and long-term goals. By leveraging Maslow’s Hierarchy of Needs, Self-Determination Theory, and Expectancy Theory, you can gain insight into the forces that drive your actions, helping you stay focused, purposeful, and driven.

As you work toward your goals, remember that the key to success is balancing intrinsic and extrinsic motivations, ensuring that your foundational needs are met, and aligning your actions with meaningful rewards. Whether you’re tackling short-term goals with actionable steps or pursuing long-term aspirations through autonomy, competence, and relatedness, it will be your most reliable companion.

Stay aligned with your values, break larger goals into manageable tasks, and build supportive networks to help you stay on track. With the right mindset and strategies in place, you’ll be well on your way to achieving your dreams, no matter where you are in life.

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