Why Motivation Fails Under Pressure—And How to Fix It

I remember the time I moved to a new country, chasing an opportunity that felt like the next big step in my career.

I had everything lined up—the preparation, the vision, the plan. But as reality set in, the pressure of adapting and proving myself started chipping away at my motivation. The weight of expectation I placed on myself shifted my focus from why I was doing this to the fear of simply failing.

Athletes, professionals, and performers across every field experience the same phenomenon—motivation that seems rock-solid in training or preparation suddenly starts cracking and crumbling under pressure.

Spend a few minutes on any social media platform, and you'll hear: “Motivation is about discipline and willpower.” “Push through it.” “Want it more.”

But science tells a different story.

When the stakes are high, traditional motivation strategies often fail because they neglect three key psychological needs that keep us engaged: Autonomy, Competence, and Relatedness. This is where Self-Determination Theory (SDT) comes in—a framework by psychologists Edward Deci and Richard Ryan that explains why some people thrive under pressure while others struggle.

Why Traditional Motivation Fails Under Pressure

The classic “just grind harder” mindset overlooks how motivation actually works.

Studies show that extrinsic motivators—like rewards, fame, status, or fear of failure—can be effective in the short term but often backfire under stressful moments.

Take athletes who are constantly pushed by coaches with threats like, “If you don’t perform, you’ll be benched.”

Initially, this might spark action, but under pressure, the brain shifts from a state of growth to defense mode, triggering anxiety and hesitation instead of peak performance. And hesitation is where mistakes start creeping in.

This is why many athletes and performers lose their spark when pressure is at its highest. They aren’t necessarily less capable—they’re just operating from a place of control rather than purpose.

If grinding harder isn’t the answer, then what is? It starts with understanding what truly fuels motivation.

The Role of Autonomy in Sustaining Motivation

Autonomy is the feeling of control over your own actions. Research in sports psychology shows that when athletes feel they have ownership over their training and decisions, their performance improves.

I experienced this firsthand while working with a high performer who had lost her drive and passion. Everything was set up for her. Her training sessions were set by coaches, her diet was dictated by a nutritionist, and every aspect of her career was managed for her both on the field and off. She felt like she was playing for everyone else, not herself. Through conversation, processes, and understanding the source of her motivation (intrinsic vs. extrinsic), we made one simple but powerful change—she started making small choices for herself.

The result? A gradual but noticeable shift in motivation. She was no longer just following orders—she was engaged in her own journey.

Practical Ways to Apply Self-Determination Theory (SDT)

So how do we build a motivation system that actually works under pressure?

Think of motivation like a three-legged stool. Each leg represents a core psychological need—Autonomy, Competence, and Relatedness. Remove one, and the stool wobbles. Remove two, and it collapses.

SDT highlights these three pillars:

1. Autonomy: Take control of how you train, work, or perform. Small choices like setting your own goals or choosing your routine can boost motivation.

2. Competence: Track your progress in a way that reinforces growth. Instead of obsessing over outcomes, focus on incremental improvements. 1% better. Celebrate wins that others might overlook.

3. Relatedness: Not many people understand what it feels like to work in front of thousands of people, where mistakes are magnified. Surround yourself with people who support you beyond your status and your results. High-pressure environments can feel isolating, but when you have a strong connection to those around you, motivation becomes sustainable.

   
   

Final Thoughts

Pressure will always exist—it's part of the game.

But how you respond to it is within your control. Next time you feel the stress of the moment or your motivation slipping, don’t just push harder—take a brief moment to pause and ask yourself:

• Am I making choices that align with what matters to me?

• Am I recognising my own progress, no matter how small?

• Am I surrounded by the right people?

And here’s a bonus tip to stay motivated: start journaling your thoughts. Good or bad.

Having an outlet releases the pressure and captures them in a space you can control.

Master the mind, own the moment.

Oliver

Mental Performance Coach

[For more on Self-Determination Theory, check out this research: [https://selfdeterminationtheory.org/the-theory/]