Human motivation is driven by a variety of rewards that tap into our psychological needs and brain’s reward systems. Exploring these different types of motivation through small, everyday activities can help you understand what drives your behavior and how to boost your motivation throughout the day. Here’s how you can experience the top 10 motivational rewards in the course of an afternoon, with simple activities that reinforce each type of motivation and encourage you to seek them again:
1. Monetary Rewards
Activity: Set a small side project or freelance task with a clear payment or financial bonus attached, such as selling a handmade item online or completing a paid survey. The experience of earning even a small amount reinforces the connection between effort and tangible reward.
2. Recognition and Praise
Activity: Share a recent accomplishment with a friend, family member, or colleague, and invite their feedback or praise. Feeling acknowledged releases dopamine, encouraging you to continue pursuing goals.
3. Autonomy and Choice
Activity: Give yourself the freedom to choose what task to tackle next—whether it’s a work assignment, creative hobby, or exercise. By making the choice yourself, your sense of control grows, increasing intrinsic motivation.
4. Mastery and Skill Growth
Activity: Spend 15–20 minutes practicing a skill you want to improve, like playing an instrument, drawing, or coding. Notice your progress, however small, and appreciate what you’ve learned so far—this feeling drives you to keep going.
5. Purpose and Meaning
Activity: Take a few moments to write down why a particular goal or project matters to you or others. Reflecting on the bigger picture helps you connect effort with deeper values, fueling sustained motivation.
6. Immediate and Frequent Rewards
Activity: Set a timer for 25 minutes of focused work (a Pomodoro session) and reward yourself with a short break—grab a coffee, stretch, or check a favorite app. The quick cycle of work and reward keeps your motivation high.
7. Variety in Rewards
Activity: After completing a task, treat yourself to something different than usual—a quick walk outside, a new snack, or listening to a favorite song. Mixing small rewards prevents boredom and keeps you engaged.
8. Physical Enjoyments
Activity: Enjoy a small physical pleasure like savoring a piece of chocolate, a cup of tea, or a moment of mindfulness breathing to relax your body. These sensory rewards activate your brain’s primary reward system.
9. Social Connection
Activity: Arrange a short catch-up with a friend or colleague, or join a group discussion online. Positive social interaction fulfills our need to belong and motivates us to keep participating.
10. Avoidance of Negative Consequences
Activity: Review your calendar or task list and identify any looming deadlines or obligations. Use the motivation to avoid negative outcomes—such as stress or penalties—to prioritize and start working on important tasks.
Summary
By intentionally trying these small activities in one afternoon, you tap into different motivational rewards—from earning money to enjoying social connection and personal growth. This hands-on approach helps you understand how diverse rewards drive behavior in unique ways and how you can “hack” your motivation system by applying them thoughtfully. Incorporating such experiences regularly can boost your productivity, satisfaction, and overall well-being.