The link between positive emotions and motivation

Self-Determination Theory (SDT) explains how our motivation and well-being are shaped by internal and external factors. At its core, it highlights three basic psychological needs:

1. Autonomy: The sense of "living in alignment with oneself"; feeling that what we do aligns with our inner values and desires.
2. Competence: The need to feel capable and effective, to tackle challenges, solve problems, and achieve goals.
3. Relatedness (or Belonging): The feeling of closeness, support, and care in relationships with others.

When these needs are fulfilled, motivation becomes intrinsic, and we feel energized to live and move forward. However, if any of these needs are disrupted, motivation diminishes, and we lose connection with ourselves.

One way to experience more positive emotions is to regularly fulfill these fundamental psychological needs for autonomy, competence, and relatedness. Here are a few simple, low-effort ideas to help with this:

Autonomy

• Morning Intention: Start the day by picking one small thing that’s meaningful to you (like deciding how you’ll approach a specific task at work).
• Quick Self-Check: Set phone reminders to pause now and then. Ask yourself, “Is this task aligned with what I value? Why does it matter to me?”
• Let Something Go: Spot an unimportant task that isn’t critical? See if you can delegate or skip it. For example, if a recurring meeting adds no value, can you suggest streamlining it?

2. Competence

• Celebrate Wins: At the end of the workday, note one success, no matter how small. It could be, “I managed that tough client call well” or “I finished drafting the report early.”
• 15-Minute Boost: Want to learn a new skill for work but feel too busy? Dedicate just 15 minutes a day to it. Consistency matters more than long sessions.
• Finish Something Tiny: Complete one quick task before logging off—responding to an email or organizing part of your workspace. Even small wins add momentum.

3. Relatedness

• Show Gratitude: Thank a colleague who made your day easier. A quick Slack message or a simple “Thanks for stepping in earlier” can strengthen your work relationships.
• Be Fully Present: During your next one-on-one, listen without distractions. Focus on what your teammate is saying—what are they feeling or struggling with?
• Small Acts of Kindness: Bring coffee for a coworker, share a helpful resource, or offer support on a project. These gestures create a positive ripple effect.

One Last Thing:

These ideas only work if you actually try them—and keep trying. Start small, stay consistent, and notice how life begins to feel a bit lighter.