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1. Fatigue and Burnout. Physical and emotional exhaustion can severely reduce motivation which can impact the ability to stay focused and adequately complete tasks. Burnout often results from prolonged stress, high demands, or a lack of adequate breaks, leading to reduced performance, low energy, and an overall sense of disconnection from one’s goals (Maslach et al., 2001).
2. Fear of Failure. Fear of failure is one of the most pervasive barriers to motivation. This fear can lead to avoidance, procrastination, or low self-confidence, causing people to abandon or avoid challenges altogether (Elliot & Church, 1997). Fear of failure is often rooted in a belief that mistakes define one’s ability, making individuals feel anxious about attempting difficult tasks or pushing their limits.
3. Limiting Beliefs. Our beliefs are formed by many factors including how we were raised, the society we live in, and our experiences. Limiting beliefs are often untrue or conjured by external stimuli we have internalized. These can thwart our motivation. Much of these internalizations occur during childhood (Novak, 2019). As we develop, the opinions and perceptions of others are paramount. Negative feedback, criticism, or lack of support from peers and family members can create self-doubt, lower self-esteem, and reduce motivation (Reeve, 2009).
4. Attaching to a Conceptualized Self. A conceptualized self is a type of cognitive fusion described in Acceptance and Commitment Therapy (ACT). An individual identifies with their thoughts and embodies them as part of their identity. Attachment to the conceptualized self occurs when an individual fuses with thoughts such as that they are a person who is depressed, worried, has significant challenges, or anything else that negatively impacts their identity.
Self-conceptualization plays a beneficial role in creating greater self-confidence. However, negative self-talk or giving in to negative or unproductive thoughts can be harmful to one’s sense of self-worth and therefore get in the way of their overall motivation.
5. Lack of Concrete Values. A struggle with motivation can be due to an inability to define our own personal values or behave remotely from them. Carl Rogers, the father of client-centered therapy, was one of the first psychologists to focus on the concept of values. He stated that challenges and discontentment arise when one’s conceived values (verbal expressions of what is preferred) and operative values (one’s actual behavior) are not aligned (Rogers, 1964).
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