Recently, digging through my social media, I was struck at the number of therapists and mental performance coaches talking about goals and motivation… we must be coming upon a new year. There’s been a lot that’s been said already, and most of what I’ll say here has been said a million times before, I’m going to give it a twist though and challenge some ideas. I’m also going to offer a few things to think about as we dive into this new year.

Your ‘Why’ Doesn’t Have to Be for a ‘Higher Power’

Your motivation doesn’t have to come from a higher power outside of yourself to do something big. It doesn’t have to be a big ‘why'.’ For those of you not familiar, many believe to really be motivated you need to be doing something for a higher power, like doing it ‘for someone’ or for a ‘cause.’ Now, yes, this can help with motivation, It doesn’t hurt to have one, but it’s not what everyone needs. For a long time I thought I needed a great big why. I searched up and down. I couldn’t think of one. I’ve completed a bunch of marathons and hundred miles races. Toed the starting line countless times… and I can tell you, I am not running 100 miles for cancer, or a foundation, I’m not running for my family, to raise awareness for mental health or, to Protect Our Winters (I will be happy to raise money for them) That’s not why I run 100 miles. That’s not why I go back to Leadville year after year hammering away at Lead Challenge (formally known as Leadman). That’s not why I worked my tail off for years to qualify for the Boston Marathon, fought for years of education overcoming a learning disability. No, my motivation was much more personal.

Motivation is Values Based

While I was running the Javelina Jundred this past October it hit me, as I chatted it up with fellow runners, that I didn’t need a big fat ‘why.’ What I realized and knew quite well was that I loved connecting with others. I loved talking to them and hearing their stories. I loved that we were ‘in this hardship together.’ I also loved the monotony of going mile after mile in the desert. This was fun. This was challenging. I was having this amazing adventure in a surreal landscape as uncomfortable as it was. Motivation came from my personal values: seeking adventure, connection, kindness, being present, seeking fun filled activities, seeking challenge, staying healthy.

Values are how you can behave, as opposed to goals which are something you want. They can act as a compass. Values can always be there no matter the goal. Values must be yours though. Not someone else’s. Not your parents, your peers, your neighbors, although you may share them.

Running the 2022 Bighorn 100 with a fabulous crew member I met 30+ years ago. (Photo courtesy of Mile90 Photography).

Values are also like dishes you bring to the table. There may be a lot of crappy dishes at your table, but you can add to what’s offered on the by bringing something deliscious.

Self-Determination and Intrinsic Motivation

Self-determination theory by Ryan and Deci which has been incredibly well researched, it suggests that motivation need to be derived autonomously, through competence, and relatedness. These are innate psychological needs.

Autonomy. It’s not forced upon the individual. You got to want it. It must be yours, not your parents, not your friends, not your teammates. It must be coming from you. When I’m coaching athletes, we do it collaboratively. It’s a process not dictated just by me, we do it together so that there’s autonomy. When I was working for Outward Bound I couldn’t force motivation upon my students. Getting people up at 3am to climb a peak had to come from within.

Competence. Motivation is also edged on by competence or mastery. You’re consistently challenged and getting better at something. You first ran a 5K, then a 10K, then half-marathon then a 250 mile ultra. You first climbed 5.5, 5.8, 5.10 and now 5.12… that’s mastery. Again, at Outward Bound I wouldn’t have my students start by climbing the hardest peak. We’d climb something relatively easy, the next one harder. The next one harder and more technical. They gained mastery, motivation, and through that confidence. That sense of competency drove the desire to climb higher.

Relatedness. The connection to others also plays into it. Getting up at 4am is a whole heck of a lot easier when we have friends joining. That commonality and sense of universality that we’re all in this together. That’s how great teams win.

Intrinsic vs Extrinsic

Motivation ideally comes from within in, it should be intrinsic. It could be a value, a way of being, a personal philosophy, something that gives you meaning, and may even be a BIG WHY. Extrinsic motivators, rewards like gold medals or belt buckles, kudos, and have their place but they may not be as powerful, and they tend to not last.

Action Can Precede Motivation

Finally, I think it’s most important to recognize that you do not have to be motivated to move. You don’t have to feel impelled to act. Just the act of putting your clothes on, stepping outside and running is powerful enough trigger the motivation. Do you often feel motivated to do your laundry? I mean, for some it’s fun. It’s something that must be done (usually for a value of cleanliness) but that’s often not front and center. You take your basket down the stairs to the laundry room, load the washing machine turn it on.

So, in this new year instead of coming up with a list of resolutions or seeking some higher power to motivate you.

Getting close to dusk at the Javelina Jundred

First, look at what you value.

How do you want to behave on the mountain.

What do you want to bring to that table, day after day?

Second, look at the big intrinsic psychological needs:

Do you have autonomy? is this your choice?
Where do you derive competency, a feeling of mastery? How does running, climbing or whatever you do make you feel
Are you connected to others doing this sport? Can you build more connection?

Third, is this coming from within? Or are their external motivators?

Balance it towards the intrinsic motivators.

Finally, move. Take action. Regardless if you’re trying to cipher this all out. Take action.

If you are struggling to put this all together and here in Colorado, I’d love to help, please reach out to me!

Thoughts on Motivation