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1. Psychological Inflexibility. Psychological flexibility, an ACT term, explains the ability to stay in contact with the present moment regardless of the barriers to motivation and self-empowerment. Therefore, being with all unpleasant thoughts, feelings, and bodily sensations that arise, and choosing one’s behaviors based on the situation and personal values (Hoffman, Rask and Frostholm, 2019). However, in order to increase psychological flexibility and our growth mindset, we must be aware of and be able to recognize these barriers in order to work through them, accomplish what we want, and inspire ourselves.
2. Engaging in Compensatory Strategies. These techniques or modifications to our behavior or environment are used to compensate for a deficit, weakness, injury, or perceived inadequacy in a specific area or skill (Williams, 2016). They help us cope with what we think of as a personal weakness. Cover up our deficits, and we reduce the negative or unwanted feelings or consequences associated with them. These strategies may have been needed and worked well during childhood and adolescence but can be counterproductive or limiting during adulthood. Some compensatory strategies include overworking, shutting down or cutting off physically or emotionally, procrastinating, giving up, distracting, and many others.
3. Lack of Acceptance. Suffering is experienced when a person lacks acceptance over their current circumstances and wishes things were different. Being in this space contributes to regret, shame, and vying for something that may be unrealistic or unfeasible. This can thwart motivation for transformation or change, task completion and moving forward in life.
Recognizing the barriers to motivation assists with our self-awareness and introspection so that we’re able to implement the appropriate and effective skills and strategies to help increase it. Often taking the first step is the most challenging one. Once we’re able to see and experience the rewards of our efforts, it compels us to want to do more.
It is by taking direct action that we become motivated. It often isn't the case that we start out feeling motivated. We must learn to align with our intrinsic values and act no matter what we’re thinking or feeling because we’re undeniably and unequivocally always worth our time and effort.
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