Using drive reduction theory to set & achieve your goals

If you’ve ever wondered why you feel motivated to cool off when it’s hot or seek cover when it rains, a concept called drive reduction theory may explain your behavior. This theory describes why people react the way they do to certain urges or stimuli.

While drive reduction theory comes with its limitations, you can still use it as a tool to boost self-motivation and reach goals. However, understanding the idea, how it impacts your behavior, and its limitations can help you leverage it in your daily life.

As the theory goes, this “drive” stems from a state of tension that heightens your arousal levels. This causes you to behave in a way that will meet your desired needs. Once the need is met, your drive to fulfill it is reduced, and you no longer feel the same motivation. You then return to a state of equilibrium or homeostasis.

American psychologist Clark L. Hull originally introduced the drive reduction theory of motivation. He believed all human behavior is explainable through classical conditioning. This is a learning process where people begin to build a response to certain stimuli, which strengthens with repetition. For example, when you hear a “ping” sound, you might pick up your phone to see if there’s a message that needs your attention. 

Hull’s work on behavior theory built upon conditioning and reinforcement research by psychologists Ivan Pavlov, John B. Watson, and Edward L. Thorndike. Behaviorist and Yale University graduate Kenneth Spence later built onto Hull’s drive reduction theory. He added that when a drive to meet a need increases, your behavior to satisfy that need also increases.

Wants vs. needs: what's the difference?

It may help to consider Maslow’s Hierarchy of Needs when thinking about biological needs. Abraham Maslow’s theory explains the psychological needs and physiological needs required for human health and happiness. His hierarchy also helped distinguish the differences between wants vs. needs, with needs being basic requirements for security and survival.

Drive reduction theory focuses on satisfying biological needs. It can also include how you respond to emotional well-being needs such as friendship and belonging. Biological needs could include:

• Food
• Water
• Shelter
• Sleep
• Safety

External factors and physiological drives such as these can motivate you to achieve your goals.

Drive reduction theory examples 

Drive reduction theory explains why you are motivated to behave in certain ways to meet your basic needs. A few examples of this theory include the following:  

• Seeking out food to eat when you feel hungry
• Putting on a sweater or snuggling under the covers when you feel cold 
• Turning on the TV or reading a book when you’re bored
• Taking a nap when you’re tired
• Seeking shelter from storms

Drive reduction theory and self-motivation

Drive reduction theory intertwines with the self-determination theory of motivation. This theory suggests everyone has an internal need for autonomy, control, and personal development. Like drive reduction theory, self-determination can also drive us to seek solutions that satisfy these needs. When it comes to the various types of motivation, self-determination would be considered intrinsic motivation.

For example, you might decide to go to college because you feel like it aligns with your life purpose. Or, if you’re an athlete, you might feel motivated to win a race to obtain a sense of personal achievement. 

Typically, individuals driven by internal needs have a greater locus of control. This means they believe they have influence over situations that impact their lives. People who have a greater locus of control and a growth mindset can feel more empowered to take control of their life and destiny.

Using drive reduction theory to set & achieve your goals

Motivation is key to setting and achieving your goals. Focusing on your goals and pushing yourself toward success can be much harder when you lack motivation. Here are a few ways to make drive reduction theory work in your favor.

Identify underlying drives

Everyone’s drives are different because personal values vary among individuals. For example, you might feel driven to contribute to environmental restoration because you value sustainability. Someone else may prioritize educating themselves on different climates because they value continuous learning.

Even if your drives are similar, your resulting behavior may not be. It’s important to understand your unique passions and what drives you so you can use those drives as motivators. Thinking deeply about your values is a great place to start. 

Set specific and realistic goals

Motivation is only half the battle when it comes to achieving personal goals. You can have all the motivation in the world, but if you aren’t setting realistic goals, you may never achieve them. Research published by Kenneth Spence in 1966 found that having realistic goals can encourage you to learn more while pursuing your goals. 

There’s a difference between unrealistic goals and stretch goals, however. Stretch goals are intentionally challenging and ambitious to help you push yourself beyond your usual performance.

When setting goals, it’s important to consider both short-term and long-term goals. Drive reduction theory is often thought of in relation to short-term goals such as quenching your thirst. But if you’re longing to fulfill your need for more social connections, for example, you may need a longer-term approach.

Envision drive satisfaction

Once you’ve identified your goals and drives, take time to envision what success looks like. If you’re trying to fulfill a need for belonging, ask yourself what belonging means to you. 

For instance, maybe you want a bigger social circle or to feel more in sync with your coworkers. Alternatively, you may seek connection with others with shared experiences.

Create a specific vision for what it looks like to satisfy your need. This can help motivate you as you work toward it. 

Monitor your progress

As you work toward your goals, staying on top of your progress is important. Otherwise, your motivation may fall to the back burner, stall, or reverse. Seeing yourself get closer to your goals can fuel your excitement and motivation.

Learn and adapt

Sometimes, things don’t go as planned, and that’s OK. Don’t let unexpected roadblocks or forks in the road decrease your drive. Be open to change and willing to learn as you go. Remain flexible and try to avoid viewing your progress as an all-or-nothing situation. All progress is good progress.

Drive reduction theory and professional growth

You can tap into the idea of drive reduction theory to meet personal goals and improve your professional outcomes. The benefits of being highly motivated and recognizing your personal drives can lead to the following:

• Greater job satisfaction
• Increased work motivation
• Higher productivity
• Improved creativity
• Better work relationships
• A greater sense of purpose

Increased productivity and good work relationships may also help set you up for career growth by leading to potential promotions.

Limitations to drive reduction theory

As with all theories, drive reduction theory has limitations and critiques. A few shortcomings of drive reduction theory include the following:  

• It oversimplifies human motivation, which is complex in nature
• It overemphasizes biological drives like thirst, hunger, and warmth
• It avoids complex motivations like curiosity, love, and pleasure-seeking
• It doesn’t account for the role of core beliefs, expectations, or perceptions in shaping human motivation
• It doesn’t explain why people engage in behaviors that don’t reduce their drives
• It doesn’t explain exploratory drives that don’t have immediate physiological or psychological benefits

Psychological theories should always be taken with a grain of salt, considering they are theories and not proven facts. However, that doesn’t mean identifying your drives and what motivates you can’t help. It’s good to have self-awareness so you can understand the rewards you value most when chasing after your goals.

Alternatives to drive reduction theory

There are theories that exist alongside drive reduction theory to help explain human motivation and behavior. A few of these alternative theories include the following: 

• Arousal theory: Arousal theory suggests that people are motivated to seek out situations that will either maintain or increase their level of arousal. This theory is similar to drive reduction theory in that it aims to maintain a state of homeostasis. An example of low arousal would be boredom, while an example of high arousal would be anxiety.
• Incentive theory: This theory suggests that people are motivated to behave in a certain way to achieve positive incentives or rewards. For example, students might work hard in school to obtain good grades on their report card.
• Homeostasis theory: This motivation theory states that people have a desire to maintain stability even in the face of shifting circumstances. It suggests there is a self-regulating process that allows humans to adapt to change. 

Drive reduction theory: take control of your destiny

Understanding drive reduction theory is a great way to explore your own motivations and values. It can help you reach toward greater autonomy and self-control to propel you in the direction of your dreams.

Identifying what drives you isn’t always easy to do on your own. If you’re serious about tapping into your intrinsic and extrinsic motivations to drive your personal growth, try working with a BetterUp Coach. Sometimes, it takes an outside perspective to see the personal motives you’ve been overlooking.