6 Theories of Motivation That Will Help You Achieve Your Goals 

Let’s be real. If motivation was as simple as reading an inspirational quote and drinking a green smoothie, we’d all be billionaires with six-packs and zero emails in our inbox.

However, it’s not and you know that already.

The truth? Motivation is a bit of a trickster. One minute you’re firing on all cylinders, and the next you’re rearranging your desktop icons and Googling "how many almonds is too many almonds."

So, let’s drop the rah-rah for a second and talk about what actually drives behavior, especially when you're already successful and looking for something more. Not just more money. More clarity. More discipline. More progress on the things that still matter.

Turns out, the answer’s been around for decades. It’s called motivation theory— the psychology of what makes people tick. Most of it’s been locked away in grad school lectures and HR seminars. Once you strip the jargon, it’s surprisingly useful.

Here’s a breakdown of the six motivation theories that can actually help you move forward when you’re stuck or coasting along.

1. Self-Determination Theory: The Autonomy Trifecta

This one’s simple and brilliant. According to Self-Determination Theory (SDT), people are most motivated when three things are present:

·         Autonomy (I get to choose)

·         Competence (I’m good at it)

·         Relatedness (I feel connected doing it)
 
 

In other words, you don’t need another carrot or stick. You need more meaningful control.

How to use it:
Take a project or activity you’ve been resisting. Ask yourself these three questions:

1.      Do I feel boxed in or creatively free?

2.      Am I delegating too much of the part I’m interested in and like doing?

3.      Is there any real connection to others in this?
 
 

If you answered “meh” to all three, no wonder you're procrastinating. Either change the context or kill the project.

2. Goal-Setting Theory: The Goldilocks Principle

Locke and Latham’s theory is one of the most tested in business psychology. It says that for a goal to be motivating, it has to be:

·         Specific

·         Challenging (but not impossible)

·         Linked to feedback or measurement
 
 

So, “I want to grow the business” is vague. “Increase client Live Time Value by 20% this year by improving onboarding and upselling” is more specific.

How to use it:

·         Pick one fuzzy goal you’ve been saying out loud at dinner parties.

·         Rewrite it like you’d write a contract.

·         Add a way to track it weekly—without relying on willpower.
 
 

Don’t worry if it feels robotic at first. Clarity is awkward until it works.

3. Expectancy Theory: The Mind Math of Motivation

Victor Vroom (yes, really his name) says that we’re motivated when three beliefs align:

1.      Expectancy: “I believe I can do this.”

2.      Instrumentality: “Doing it will lead to a result.”

3.      Valence: “That result matters to me.”

If any of those feel shaky, your motivation tanks.

Example:
If you believe hiring a COO will help you scale; however, you doubt your ability to find the right fit or you’re not even sure if you want to scale… you’ll just keep stalling.

How to use it:
Audit a stalled goal. Ask yourself:

·         Do I believe I can pull this off?

·         Do I believe it’ll give me what I want?

·         Do I still want that outcome/result?
 
 

If you're two-for-three or worse, pause. Your head is not aligned with your goal. Fix the disconnect before you throw more money or time at it.

4. Maslow’s Hierarchy: Not Just a Pyramid Scheme

We all know Maslow’s triangle. However, here’s the part most people miss: you can hit multiple levels at once, and they’re not linear.

You might have the income (security), the community (belonging), and still feel like your work lacks meaning (self-actualization). That gap? That’s why successful people still feel stuck.

How to use it:

·         Look at the top three levels: belonging, esteem, self-actualization.

·         Where are you undernourished?

·         Are you chasing status goals when you're starving for purpose ones?

5. Herzberg’s Two-Factor Theory: Motivation ≠ Satisfaction

Herzberg split motivation into two parts:

1.      Hygiene factors (like salary, job security, admin stuff)
 
 

2.      Motivators (like purpose, recognition, growth)
 
 

The kicker? Fixing hygiene issues stops dissatisfaction; however, it doesn’t create motivation. Only motivators do that.

Translation: You can automate your calendar, hire the perfect VA, and still feel uninspired. Because ease ≠ meaning.

How to use it:
If you’ve been optimizing the machine and still feel flat, stop. Ask yourself:

·         What meaningful wins am I pursuing right now?
 
 

·         When was the last time I felt proud, not just productive?
 
 

You can’t delegate that part.

6. The Progress Principle: Small Wins, Big Gains

Harvard’s Teresa Amabile found that the single biggest motivator for knowledge workers was making progress on meaningful work.

Not finishing. Progressing.

You don’t need breakthroughs. You need movement. That’s what cues your brain to keep going.

How to use it:

·         Start each day by defining a “win condition.” One action that will move the ball forward.

·         End each day by writing down one thing that went right.
 
 

Sounds cheesy. Trust me, it works better than caffeine.

Motivation Isn’t Magic—It’s Management

You already have the ambition. You don’t need more of that.

What you might need is better fuel. And a better system for checking what actually lights you up vs. what drains the life out of you in the name of “success.”

Motivation isn’t a pep rally. It’s a mirror. These theories? They help you hold it up—clearly, consistently, and with a little less judgment.

Ready to Upgrade Your Motivation Strategy?

Pick one of the six theories and apply it to a goal that’s been dragging. If you’re stuck between big ideas and bigger distractions, I help high-performing entrepreneurs rewire the way they approach growth, so results feel aligned and sustainable.

Let’s talk because “staying motivated” isn’t the goal. Creating a system that doesn’t rely on it is.

Put an end to the procrastination cycle and make progress on your goals with my Guide to Stopping Procrastination! Download my complimentary Guide now by going to https://www.accountabilitycoach.com/podcast. 

Are you ready to take your business to the next level? Get the proven strategies and resources you need for massive success. Subscribe to my blog now by going to https://accountabilitycoach.com/blog and start transforming your business today!

Connect with me on: 

- Connect with me on Linked-in (https://www.linkedin.com/in/annebachrach)

- Connect with me on Facebook (https://www.facebook.com/TheAccountabilityCoach)

Go to https://www.accountabilitycoach.com to check out for yourself how I, as your Accountability Coach™, can help you get and stay focused on you highest payoff activities that put you in the highest probability position to achieve your professional and personal goals, so you can enjoy the kind of business and life you truly want and deserve. 

Check out my proven business accelerator resources by going to https://www.accountabilitycoach.com/coaching-store/.  

I’m the author of many books, including, Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, The Guide to Stopping Procrastination, The Power of Visualization, My Gratitude Journal, the Work Life Balance Emergency Kit, and The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.  

Aim for what you want each and every day!  

Anne Bachrach

The Accountability Coach™

If you are getting value from any of my episodes, please take a minute to leave me a short rating and review. I would really appreciate it, and love to hear from you.