Motivation is often spoken about as if it were a mysterious force that appears when we need it most. In truth, motivation is less about waiting for inspiration and more about cultivating habits, clarity, and direction. Within Dialectical Behaviour Therapy (DBT), motivation plays an important role in helping people create change while also learning to accept life as it is in the present moment.
Understanding the power of motivation through a DBT lens gives us practical tools to sustain progress, even when energy is low or challenges feel overwhelming.
What is Motivation?
At its simplest, motivation is the drive to take action. It influences how we set goals, make decisions, and manage everyday life. Psychologists often describe two kinds of motivation:
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Intrinsic motivation – fuelled by personal interest and values. For example, attending a mindfulness group because it brings a sense of calm.
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Extrinsic motivation – driven by external rewards or recognition, such as praise from a manager or achieving a qualification.
In DBT, both types of motivation are acknowledged, but the emphasis is often on values-based living. Connecting goals to what matters most—whether that’s family, health, or meaningful work—can make motivation stronger and more sustainable.
Why Motivation Matters in DBT
Motivation acts as the bridge between intention and action. For people working through DBT, motivation is particularly important because therapy involves practising new skills consistently. These skills—such as mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness—require effort and repetition before they feel natural.
Without motivation, it’s easy to fall back into old patterns. With it, there is a greater chance of building habits that support long-term wellbeing. DBT highlights that motivation is not about “feeling ready” all the time; rather, it is about taking small, values-driven steps even when readiness feels far away.
Common Myths About Motivation
Many people believe motivation has to come first before action. DBT challenges this by teaching opposite action: choosing to behave in ways that move us towards our goals, even if we don’t feel like it. For example, going for a short walk when feeling low can sometimes lift mood and create a sense of momentum. In this way, action can generate motivation, not just follow it.
Another myth is that motivation means pushing yourself relentlessly. DBT’s dialectical stance reminds us to balance change with acceptance. Sometimes the most motivated action is actually slowing down, showing self-compassion, or mindfully recognising limits. Motivation doesn’t always have to look like striving; it can also look like caring for yourself so you have the energy to continue.
DBT Skills to Strengthen Motivation
Several DBT skills can help cultivate motivation in practical ways:
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Mindfulness – By bringing awareness to the present moment, mindfulness helps us notice urges and choices without judgement. This clarity makes it easier to align actions with values rather than impulses.
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Wise Mind – DBT encourages finding a balance between emotional mind and rational mind. Wise Mind decisions are more likely to sustain motivation because they connect with both logic and deeper meaning.
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Opposite Action – Acting opposite to unhelpful urges can break cycles of avoidance or procrastination, gradually building momentum.
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Behavioural Activation – Scheduling small, achievable activities can lift mood and spark intrinsic motivation.
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Radical Acceptance – Motivation grows when we stop battling reality. Accepting where we are today creates space to focus on what can be changed moving forward.
Motivation in Therapy
DBT therapists often work collaboratively with clients to explore what motivates them. This might involve clarifying long-term values, setting achievable goals, and troubleshooting barriers to progress. Motivation is not expected to be constant; instead, therapy provides encouragement, accountability, and structure to help maintain momentum when it falters.
Importantly, DBT recognises that lack of motivation is not laziness. It is often a signal of emotional pain, burnout, or hopelessness. Therapy helps people learn to validate these struggles while still finding steps—however small—that move life in a meaningful direction.
Final Thoughts
The power of motivation is not about waiting for the perfect moment or endless bursts of energy. From a DBT perspective, motivation is something we can nurture through mindful awareness, values-based living, and practical skills. Some days it may mean bold action; other days it may mean simply showing up, with compassion, for ourselves.
When motivation feels elusive, DBT reminds us that change is possible, even in small steps, and that acceptance and growth can co-exist. By drawing on these principles, we can move towards lives that feel purposeful, balanced, and truly worth living.
For more information on
Dialectical Behaviour Therapy
Contact DBT-UK
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