The Interplay Between Motivation and Mood

Motivation and Mood: Definitions

• Motivation refers to the internal processes that initiate, guide, and sustain goal-oriented behaviours. It’s what gets us moving,
• Mood describes our prevailing emotional state, which can last for hours or days and colours how we perceive the world.

Motivation and mood are closely linked—feeling motivated can lift your mood, and a positive mood can enhance motivation. On the other hand, low mood often saps motivation, and lack of motivation can contribute to negative moods. This interplay is largely mediated by the balance and interaction of brain chemicals. Understanding the chemical underpinnings of motivation and mood can help us make informed choices to keep active and able. By recognising how neurotransmitters like dopamine, serotonin, norepinephrine, and endorphins shape our daily experiences, we can take proactive steps—through lifestyle, self-care, or medical support—to maintain a healthy balance, improve mood, and stay motivated.

The Brain’s Chemical Messengers

Our brains rely on a complex network of chemical messengers, or neurotransmitters, to communicate between nerve cells. These chemicals include:

• Dopamine: Often called the “reward chemical”, dopamine is central to motivation. It’s released when we anticipate or experience something pleasurable, helping us to learn, seek rewards, and repeat beneficial behaviours.
• Serotonin: This neurotransmitter is closely linked to mood regulation. Low levels are associated with feelings of sadness or depression, while balanced serotonin promotes feelings of wellbeing and happiness.
• Norepinephrine: Involved in the body’s stress response, norepinephrine increases alertness and arousal, and is also linked to mood and motivation.
• Endorphins: These are natural painkillers produced by the body, often released during exercise, laughter, or other enjoyable activities, and contribute to feelings of pleasure and a positive mood.

How Chemical Changes Affect Motivation and Mood

Changes in the levels of neurotransmitters can significantly impact both motivation and mood:

• Increased dopamine can boost motivation, making tasks feel more rewarding and energising. Conversely, low dopamine levels are associated with apathy and a lack of drive, commonly seen in conditions like depression and Parkinson’s disease.
• Serotonin imbalances often underlie mood disorders such as depression and anxiety. Many antidepressant medications work by increasing serotonin availability in the brain, helping to lift mood and sometimes restore motivation.
• Stress and norepinephrine: Chronic stress can lead to persistently high norepinephrine, resulting in anxiety, irritability, and mood swings, while also draining motivation over time.
• Endorphin release through activities like exercise or social connection can improve mood and increase motivation to engage in life’s activities.

Cultivating lasting Motivation to remain active and healthy 

Sustaining motivation requires more than sheer willpower. It often involves creating an environment that supports growth, autonomy, and connection. Strategies for nurturing motivation include:

• Celebrating progress: Recognizing achievements, no matter how small, fosters a sense of accomplishment and encourages further effort.
• Building routines, setting clear goals, and tracking progress, Consistent habits reduce the mental energy needed to get started, making it easier to maintain progress even on low-motivation days.
• Treat yourself with kindness during setbacks: prevent apathy from taking root by simply wanting to feel better each day
• Staying connected to purpose: Regularly revisiting goals and values that encourages daily actions, fuelling sustained motivation.
• Gain support and encouragement from others whether it be family friends or organisation .

Other well known motivational techniques

• Set Realistic Goals: Break big objectives into smaller, achievable steps. For example, aim to walk 30 minutes each arvo instead of committing to a marathon right away.
• Track Your Progress: Use a fitness app or a simple notebook to record your activities. Celebrate small wins, like hitting a new personal best or sticking to your plan for a week.
• Find a Friend: Exercising with a friend or joining a local group can make movement more fun and keep you accountable.
• Reward Yourself: Treat yourself to something special when you reach a milestone, like a new pair of runners or a relaxing trip to the beach.
• Mix It Up: Keep things interesting by trying new activities—swimming at the local pool, bushwalking, cycling, or even a dance class.

Staying on Track: Practical Tips

• Plan Ahead: Schedule your workouts like any other appointment and stick to them.
• Listen to Your Body: Rest when you need it and don’t be too hard on yourself if you miss a session.
• Stay Hydrated and Nourished: Keep a water bottle handy and snack on fresh fruit, nuts, and other healthy options from the local chemist or supermarket.
• Make It Fun: Put on your favourite tunes, try a new route, or invite a mate to join you for extra laughs and motivation.

“Successful and achievable results depend on good application, alongside practise and persistence

Lifestyle and Chemical Balance

Certain lifestyle choices can positively influence the brain’s chemical balance, supporting both mood and motivation:

• Regular physical activity boosts dopamine and endorphin levels.
• A balanced diet provides the building blocks (like amino acids and vitamins) for neurotransmitter production.
• Quality sleep helps regulate neurotransmitter systems.
• Social connection and meaningful activities can stimulate positive chemical changes in the brain

Exercise boosts mood and reduces anxiety by increasing endorphins and promoting healthy brain chemistry.

• Exercise supports memory and thinking by increasing blood flow to the brain, promoting the release of growth factors that support brain cell health, and enhancing neuroplasticity, which helps with learning and cognitive function.
• Exercise improves fatigue by increasing overall energy levels, enhancing cardiovascular fitness, and promoting better sleep quality. It also helps regulate neurotransmitters like dopamine and serotonin, which play a role in reducing feelings of exhaustion
• Exercise improves sleep by helping regulate the body’s internal clock, reducing stress and anxiety, and promoting deeper, more restorative rest. Physical activity also increases the production of sleep-promoting hormones like melatonin and helps decrease the time it takes to fall asleep.

Last words

It all comes from setting clear goals, tracking progress,. We often don’t acknowledge or recognise that exercise programs involve a lot of work with small victories and that the effort put in needs to be on going with results adding up over time. So ………we may need to change how we think and act by doing some planning relating to ways to sustain our efforts long term and /or when we lose interest even for a short time…. constantly keeping  the batteries charged up !