تدريب Shadowing: How to get motivated even when you don’t feel like it - تعلم التحدث بالإنجليزية مع YouTube

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You've always aspired to be a professional artist.

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39 جمل

You've always aspired to be a professional artist.

0:07.04 – 0:11.97 (4.9s)

At last, this dream may become a reality, and you're creating a portfolio to submit to art programs.

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But as the application deadline looms, you suddenly find yourself unmotivated, and avoiding the canvas altogether.

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Why does motivation seem so fickle?

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And what even is it in the first place?

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Psychologists define motivation as the desire or impetus to initiate and maintain a particular behavior.

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In other words, it's the energy that drives you to do something.

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And knowing the source of that drive is particularly important when it comes to understanding how to maintain it.

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These motivational forces generally fall into two broad categories:

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intrinsic and extrinsic.

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Intrinsic motivation is involved when you experience an activity as an end in itself.

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Take a hobby, like playing video games.

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The experience largely explains the desire to do it.

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Performing tasks that feel right in the moment— or that you find a meaningful, interesting, or satisfying— are driven by intrinsic motivation.

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Extrinsic motivation, on the other hand, refers to pursuing a task as a means to an end.

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While few would consider going to the dentist as an enjoyable activity, you're often motivated by the outcome of having clean, healthy teeth.

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Other examples of extrinsic motivation include completing a task to receive some sort of reward, whether it's praise, power, or money.

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Notably, these rewards tend to come later, like receiving a bonus at the end of a quarter, or winning a competition after months of training.

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While extrinsic rewards, like getting paid, may seem appealing, their effectiveness can be surprisingly short-lived.

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For example, a 2017 study found that those who were highly focused on the outcomes of their New Year's resolutions— or driven by extrinsic motivation— weren't the most likely to stick to them.

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What did predict persistence, however, was how much a person enjoyed pursuing their goals.

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In other words, you're more likely to maintain an exercise routine if you take classes you enjoy, rather than just those that build your biceps.

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Years of psychology research have shown that high levels of intrinsic motivation— for school, a job, or an exercise class— are more likely to keep you engaged in the long run.

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Day-to-day actions, though, are rarely either exclusively intrinsically or extrinsically motivated.

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Studying for a history exam, for example, can be intrinsically motivated If you're curious about the culture of ancient Egypt.

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But extrinsic motivators may also be at play, as you aim to get a good grade or feel pressure from family members to do well in school.

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But having multiple motivators isn't always better.

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One study of military cadets found that those who were driven both by intrinsic motivators, like self-improvement, and extrinsic motivators, like the outcome of getting a good job, were overall less motivated than cadets driven by just one of these factors.

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As a result, these cadets performed worse and were less likely to graduate.

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Psychologists call this phenomenon the overjustification effect— the idea that additional extrinsic motivators can actually muddy the waters when you already have the intrinsic drive to do something.

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But this is only a problem if you already find a task motivating.

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When you're faced with an activity you find tedious or uninteresting, adding extrinsic rewards can be beneficial.

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In this way, extrinsic motivators can provide sufficient justification.

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While you may never enjoy doing the laundry, it may feel less daunting if you get praise from a loved one, or even promise yourself that you'll watch your favorite TV show when you're done folding.

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Motivation is complicated.

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And sometimes, no matter how passionate you are about a goal or hobby, finding the motivation to actually do it can be difficult.

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But there are things you can do to increase your drive, even when it feels impossible.

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Focus on building intrinsic motivation by making the task more fun in the moment.

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Asking a friend to join you or simply putting on your favorite playlist can give you the boost to get started— and stick with your goals for the long haul.

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تدريب Shadowing: How to get motivated even when you don’t feel like it - تعلم التحدث بالإنجليزية مع YouTube

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