The overemphasis effect
High motivation is one of the factors enabling the achievement of the intended goals. But how to motivate yourself to make it effective? Researchers in the field of social psychology dealing with phenomena occurring between people have distinguished a phenomenon known as effect of over-establishment. It arises when our behavior is motivated by external reasons, and not for reasons recognized as internal. We recognize internal motivation by the fact that we experience the activity performed as giving us joy and pleasure, which is associated with play rather than work. External motivation, in turn, is the feeling of effort during a given activity, associated in a way with taking up a job justified by receiving a reward.
Motivation in weight loss
For weight loss too internal motivators a diet strictly related to the needs of a given person can be considered: “I am losing weight for myself, I want (and do not have to) achieve lower weight”. Down external motives for example, weight loss initiated by pressure from family or friends. The effect of over-justification appears when we carry out an intention both for internal and external reasons. It may then turn out that external motives seem more important to us at some point, which, paradoxically, may cause our interest in a given activity to automatically decrease. For when external causes become too strongly emphasized, the role of internal factors, on which ours depends to a large extent, diminishes motivation.
At this point, we begin to engage in unfavorable competitive activities, which in the case of weight loss may include, for example, eating snacks. This is the mechanism of action the overemphasis effectthat occurs in all of us. So it is important to weigh the pros and cons before taking on the challenge and focus on those arguments that encourage activities that are in line with our internal motives.
How to protect your intrinsic motivation?
Information that rewards (i.e. external motivators) reduce interest in the activity performed is not a rule. This happens when the activity is originally perceived to be extraordinary interesting. When the activity is associated with boredom (as can sometimes be the case with dieting), rewards have a beneficial effect on maintaining interest. For there is no strong primary interest that could be weakened by it.
During a diet, the key is to focus on internal motives and motives to act. In a situation where we are persuaded by someone to withdraw from our challenge, it is worth remembering why we are actually undertaking this activity. Arguments from internal motivation they will certainly prove effective and will prevent you from succumbing to temptation. On the other hand, rewards that we can additionally set ourselves (for example for not eating) will strengthen our willingness persevere in the decision.