Motivation and emotion/Book/2025/Motivational fluctuation

Scenario Have you ever woken up feeling like you’re on top of the world, ready to crush every task on your to-do list? Maybe you go for an early run, catch up with friends, submit that assignment ahead of time, clean the house, and even plan a routine for the rest of the week. It feels like you're unstoppable. Then similar to Figure 1, the next morning hits ... and suddenly, you can’t even get out of bed. The same tasks you tackled with ease yesterday now feel impossible. You might find yourself procrastinating, binge-watching shows, or lying there wondering: What happened? Why did I feel so motivated yesterday, but today I can’t even function?

If this scenario sounds familiar, you’re not alone. In fact, what is being experienced is something almost everyone goes through, it's called motivational fluctuation, and it’s completely normal. The brain's motivation system isn’t designed to stay constant. It naturally ebbs and flows, influenced by a complex mix of internal and external factors (Reichel, 2025). One day an individual may feel full of energy and drive, and the next, completely drained, even if nothing major seems to have changed.

So what’s behind this inconsistency?

Motivation can dip for all kinds of reasons, poor sleep, stress, illness, hormonal shifts, lack of stimulation, or even just an emotionally packed week (Team et al., 2025). Other times, it’s less obvious. Everything can look “fine” on the surface, but the brain and body might be responding to something deeper.

This chapter explores why motivation fluctuates, and how it ties into mental health, hormones, physiological responses, gender, life experiences, and physical activity. We’ll break down how your body and mind work together, or sometimes against each other, to impact your drive, focus, and follow-through. Understanding these ups and downs isn't just helpful, it’s empowering. Once one understands what’s happening beneath the surface, they can begin to manage their motivation effectively, rather than feeling controlled by it.

Focus questions What is motivation fluctuation? What are the key psychological factors that cause motivation to fluctuate? What are the theories of motivation fluctuation and how can these be applied to everyday life challenges? What life stressors impact/cause motivational fluctuation? How can individuals recognise and manage motivational highs and lows to optimise performance and well-being?

What is motivation?

Motivation is the internal process that drives an individual to take action, pursue goals, and engage in behaviours that fulfil our needs and desires. It can be influenced by both internal factors, such as mood, energy levels, and personal values, and external factors, like rewards, social pressure, or environmental changes (Simpson, 2016) . Motivation is primarily regulated by the brain’s dopaminergic system, particularly involving the ventral tegmental area (VTA) and the nucleus accumbens (see Figure 2). These regions work together to process rewards and drive goal-directed behaviour. Additionally, the prefrontal cortex plays a key role in decision-making and sustaining motivation over time (Martin et al., 2011) .

Categorisations of motivation Intrinsic motivation Intrinsic motivation comes from within. It arises when an individual engages in an activity because they gain self-satisfaction, finding it intellectually stimulating, or feel a sense of personal fulfilment. For example, a student might choose to study psychology out of a deep fascination with how the human mind works, rather than solely aiming for high grades (Nickerson, 2025). Extrinsic motivation Extrinsic motivation is based on B.F. Skinner’s concept of operant conditioning. It is driven by external rewards or pressures and is reinforced through positive or negative reinforcement, as well as punishment (Morris et al., 2022). This can include incentives like money, praise, awards, or the desire to avoid negative outcomes such as criticism or failure. For example, an individual may go to work primarily to earn a pay check, or study diligently to avoid failing a test.

Motivation fluctuation refers to the natural increase and decrease in individual drive or desire to complete tasks, influenced by internal factors (mood, sleep, hormones) and external factors (stress, weather, or life events). These fluctuations can impact our productivity, emotional state, and ability to follow through on goals, often shifting from high energy and focus one day to low interest and procrastination the next (Hewitt et al., 2025).

Case Study: Samuel Hewitt et al (2025) This study investigated the day-to-day fluctuations of motivation and their impact on decision-making. Using smartphone-based assessments in real-life settings, the study found that both short-term (state) and long-term (trait) motivation significantly influence behaviour. Individuals with higher levels of apathy were more affected by momentary changes in motivation. Notably, increased momentary motivation enhanced future reward sensitivity, highlighting the strong connection between daily motivational shifts, behaviour, and mental health (Hewitt et al., 2025).

Test yourself Which of the following statements is TRUE according to the study on day-to-day fluctuations of motivation? Only long-term motivation influences decision-making, while short-term motivation has no effect. Individuals with higher apathy are less affected by momentary changes in motivation. Increased momentary motivation improves sensitivity to future rewards. Smartphone-based assessments are ineffective in measuring motivation in real-life settings.

Stages of change and motivational interviewing model by Prochaska and DiClemente (1983)

This model explains motivation fluctuation as a process where individuals move through stages (precontemplation, contemplation, preparation, action, maintenance) until the target goal has been achieved (see Figure 3). Additionally motivational interviewing helps resolve ambivalence, enhancing motivation to progress toward positive behaviour change (Raihan & Cogburn, 2023).

Further, the study by Cohen, Katz, et al (2022) surveyed 472 Israeli 7th and 8th graders to examine how teachers’ styles affect motivation over a school year. They measured students’ perceptions of teacher support and control, alongside intrinsic motivation, extrinsic motivation, and need satisfaction/frustration. Findings showed intrinsic motivation and need satisfaction declined, while extrinsic motivation increased (Cohen et al., 2022). Motivation shifted from predominantly intrinsic early in the year to more extrinsic later on, demonstrating that motivation does shift through stages (Cohen et al., 2022). In a broad sense these fluctuation can be exhibited by the following:

The fluctuation of motivation is best explained by the following theories:

Maslow’s Hierarchy of Needs (1943)

This theory explains basic motivation as a progression through levels of human needs, from basic physiological needs (like food and safety) to higher-level psychological and self-fulfilment needs (like belonging, esteem, and self-actualisation)(see figure 4); people are motivated to act when lower-level needs are unmet, and motivation shifts as these needs are fulfilled (Trivedi & Mehta, 2019).

Drive Reduction Theory (Hull) (1943)

This theory establishes that motivation fluctuates based on biological needs creating drives that push behaviour to reduce discomfort; once needs are met, motivation decreases until new needs arise (Evans, 2024) (See figure 5).

Self-Determination Theory (Edward Deci) (1985)

States that motivation varies between intrinsic (internal satisfaction) and extrinsic (external rewards), fluctuating based on fulfilment of autonomy, tence competence, and relatedness (Lopez, 2023).

Expectancy-value theory (Attkinson) (1964)

Centralised around the idea that motivation changes depending on expected outcomes and the value placed on those outcomes, which can fluctuate with changing circumstances or emotions (Nickson, 2025).

Fluctuations in motivation are influenced by an intricate web of biological, psychological, and behavioral factors, including mental health status, diet, sleep, hormonal regulation, and physical activity (Team et al., 2025). Central to this issue is the impact of mental health disorders, particularly depression and anxiety, which significantly reduce the cognitive and emotional capacity required to maintain motivation over time. As Firth et al. (2020) highlight, poor nutrition, especially diets high in refined carbohydrates and saturated fats, can impair mental wellbeing through mechanisms like glycaemic instability, inflammation, and dysregulation of the gut-brain axis (Firth et al., 2020). These dietary patterns trigger hormonal fluctuations involving cortisol, adrenaline, and glucagon, which negatively affect emotional regulation and energy levels, key ingredients in maintaining motivation (see Figure 6). Additionally, such diets can increase systemic inflammation and disrupt the gut microbiome, further contributing to depressive symptoms and motivational decline (Firth et al., 2020).

Aditionally a study by Nick Holon, et al investigated how stressors effect motivation. The review found that different types of stress, such as social versus physical stress, varying in intensity, duration, and controllability, affect motivation differently. Stress alters how the brain values rewards and decisions, biases between competing cognitive systems, and impacts behavioral flexibility, all of which influence motivated behavior (Hollon et al., 2015).

Physical activity Physical activity offers a potent counterbalance to many of these factors. According to Mahindru et al. (2023), regular exercise improves mental health by enhancing mood, self-esteem, and cognitive performance, while also reducing stress and systemic inflammation (Mahindru et al., 2023). Physical activity improves the functioning of the hypothalamus, pituitary-adrenal (HPA) axis, which plays a central role in stress regulation and motivation by modulating cortisol release and promoting hormonal balance (Vazquez,2025). Furthermore, exercise triggers the release of endorphins and endocannabinoids, neurochemicals linked to pleasure, pain reduction, and emotional regulation (Mahindru et al., 2023). These neurobiological effects directly support the maintenance of motivation, especially in individuals with depressive tendencies. The study also found that physical activity, including yoga, has been effective as an adjunctive treatment for a range of mental health conditions, including psychosis and substance use disorders, which are often accompanied by severe motivational impairments (see Figure 7) (Mahindru et al., 2023).

Viewed through the behavioural lens of the TTM, motivation is not static but fluid, sensitive to internal and external stressors. While individuals may begin with strong intentions, progression from preparation to sustained action and maintenance requires psychological and physiological stability. Factors like inflammation, sleep disturbances, poor nutrition, and lack of exercise destabilise this trajectory. On the other hand, positive behaviors such as physical activity and healthy eating can protect and even restore motivational consistency by reinforcing neurochemical pathways linked to mood and drive. Thus, motivational fluctuations are best understood as emergent properties of broader systemic imbalances, which can be modulated by addressing the root causes across domains of lifestyle, physiology, and mental health (Hui & Gardner, 2015).

Case study: George George, a British undergraduate studying Japanese and linguistics, initially felt highly motivated due to his desire for cultural integration, language proficiency, and academic success, including passing the JLPT. His motivation aligned with both his Ideal L2 Self (imagining life in Japan) and Ought-to L2 Self (meeting academic expectations). However, the COVID-19 pandemic forced him to abruptly return to the UK, removing him from the immersive Japanese-speaking environment that had supported his learning. This sudden shift led to a sharp decline in motivation, worsened by isolation, poor study conditions at home, and lack of access to university facilities. He described feeling like he was under “house arrest,” with diminished motivation across subjects. According to Self-Determination Theory , this reflects a loss of relatedness, as he became socially disconnected. Despite these struggles, George eventually rediscovered motivation through a growing interest in translation, allowing him to reimagine his Ideal L2 Self with a clear career goal in media translation (Morimoto & Ward, 2023).

Test yourself Which of the following factors contributed most significantly to George’s decline in motivation to study Japanese after returning from his study abroad? A lack of interest in the Japanese language Poor academic performance in Japan The loss of an immersive Japanese-speaking environment due to the pandemic A disagreement with his host university staff According to Self-Determination Theory (SDT), which psychological need was most disrupted for George during the pandemic, contributing to his motivational decline? Competence – feeling successful in learning tasks Relatedness – feeling socially connected to others Autonomy – having control over learning choices Novelty – experiencing new and exciting challenges

Controlling motivation fluctuation requires addressing both internal psychological states and external behavioural strategies. Motivation is not a static trait but a dynamic process influenced by sleep, diet, physical activity, mental health, and emotional regulation. According to Yee (2024), motivation impacts decision-making in complex ways, both enhancing and impairing cognitive processes. Her work, supported by computational models, suggests that motivation helps individuals balance not just external rewards but internal needs such as emotional stability and homeostasis (Yee, 2024). This highlights the importance of maintaining internal balance through consistent habits.

A practical approach involves setting clear goals, breaking them into manageable steps, and rewarding progress strategies recommended by Harvard Business (2022). Establishing structure and meaning around tasks helps reduce emotional ambiguity, a major driver of fluctuating motivation (see Figure 8) (Harvard Business, 2022). Regular physical activity, as discussed by Mahindru et al. (2023), improves mood, stabilises the HPA axis, and promotes hormonal balance, all of which enhance motivation (Mahindru et al., 2023). Similarly, proper sleep and a nutrient-rich diet (Firth et al., 2020) help stabilise energy levels and reduce mental fatigue that undermines persistence (Firth et al., 2020).

Motivation is a complex, dynamic process shaped by biological, psychological, and environmental factors. It naturally fluctuates due to internal influences like sleep, diet, hormones, and mental health, as well as external stressors such as life events or environmental pressures (Hewett et al., 2025; Firth et al., 2020; Hui & Grandner, 2015). These fluctuations impact our ability to sustain goal-directed behavior, as explained by theories like Maslow’s Hierarchy of Needs , Drive Reduction Theory, and Self-Determination Theory . Physical activity plays a vital regulatory role, improving mood, reducing inflammation, and balancing hormones (Mahindru et al., 2023). Maintaining motivation requires a holistic approach: consistent sleep, a balanced diet, structured goals, meaningful rewards, and emotional support. Techniques like motivational interviewing (Bischof et al., 2021) and models such as the Transtheoretical Model can help individuals navigate motivational stages and maintain progress. Additionally, fostering intrinsic motivation centralised in personal interest and satisfaction, is further sustainable than relying solely on extrinsic rewards (Nickerson, 2025). Ultimately, understanding that motivation ebbs and flows is key. Rather than expecting constant high drive, individuals can learn to manage fluctuations by creating environments and habits that support long-term consistency, resilience, and well-being across both personal and professional domains.

• [1] (Wikipedia)
• motivation theories (Book chapter, 2010)
• [2] (Book chapter, 2010)

• Factors impacting motivation
• Maintenance of motivation
• Physical activity and motivation
• Mental health and motivation
• Theories of motivation
• Motivation amongst university students