By Catrin Lloyd-Bollard
As the back-to-school bells ring, students, teachers, and administrators alike are gearing up to put their best foot forward. We sharpen pencils, roll up sleeves, and make promises that this time around we will not delay. We will not avoid. We will not procrastinate.
And yet, procrastinators know all too well—it is often only a matter of time until we slip back into old patterns. Despite time management tools and organizational hacks, many of us still feel stuck in the cycle of procrastination, frustrated by our inability to break free.
So what can be done? Research and lived experience suggest that motivation plays a crucial role. Psychologists describe three main types of motivation—intrinsic motivation, extrinsic motivation, and amotivation—and each influences procrastination differently.
Intrinsic Motivation
Intrinsic motivation comes from within: personal achievement goals, curiosity, and genuine interest in a subject. Studies show that intrinsic motivation is the most effective type of motivation for reducing procrastination and improving academic success.
If you’re genuinely excited about your research topic, you’re far more likely to open that book.
How to strengthen intrinsic motivation:
- Follow your interests and curiosities as you plan your academic or career path
- Align goals with your passions, strengths, and skills
- Remember that authentic motivation makes perseverance easier
But what about the requirements you can’t avoid, like math classes for English majors? And what if your passions clash with your parents’ expectations, or fears about career stability? Therapy can provide space to explore these conflicts and help bring your needs, values, and actions into alignment.
Extrinsic Motivation
Extrinsic motivation comes from outside forces: grades, rewards, approval, and expectations. It can work in the short term but is less reliable than intrinsic motivation. When rewards feel attainable, external motivation helps. When pressure feels overwhelming, it often backfires, leading to avoidance or even paralysis.
If striving for an A in algebra helps you stay focused, great. But if GPA or family pressure leaves you anxious or withdrawn, you are not alone.
Ways to work with extrinsic motivation:
- Recognize when “good enough” truly is enough
- Practice easing perfectionist tendencies
- Seek support in reducing the weight of outside pressure
Therapy can support you in learning to balance these external demands while maintaining your well-being.
Amotivation
Amotivation is the absence of motivation—the sense that there’s no point in starting at all. People experiencing amotivation often disengage from academic life, struggle with direction, and are more likely to face challenges with depression, anxiety, trauma, or chronic health conditions.
Underlying factors such as undiagnosed learning differences or neurodivergence can also contribute.
If this sounds familiar, it’s important to take your mental health seriously. Working with a therapist can help untangle the deeper causes of amotivation and provide strategies for re-engaging with life on your terms.
Moving Forward
If you find yourself procrastinating not only on assignments but even on making that first therapy appointment, remember that reaching out is a small but powerful step toward change. Taking that leap to schedule a consultation could be the start of reshaping your relationship with motivation—and with yourself.