Self-Determination Theory (SDT), proposed by Deci and Ryan, offers a comprehensive model of motivation. It states that three basic psychological needs must be met for optimal motivation: autonomy (a sense of control over our actions), competence (feeling effective and skilled), and relatedness (a sense of belonging and connection). When these needs are satisfied, we are far more likely to engage deeply with tasks.
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Despite this, motivation often falters. Procrastination, fear of failure, lack of clarity, or mental fatigue can slow progress. The human brain is wired to conserve energy and avoid discomfort, which means starting a new task—especially one that seems difficult—can trigger resistance. Overcoming this requires deliberate strategies: breaking goals into smaller steps, creating “if-then” plans (“If it’s 8 a.m., I’ll start writing”), rewarding small wins, and designing environments that make desired behaviors easier and temptations harder.
