Toxic Motivation: Does It Help or Not?

As a student, I am always looking for study motivation when I feel lazy or tired. One day, when I was in my last year of high school, I found that quote that says, “Nobody is coming to save you.” I thought, "Yeah, that's correct!" Nobody is coming to save me; I have to do something. So, I wrote it down on a piece of paper and stuck it on my vision board to see it every day while studying, and actually, it worked. It motivated me through anxiety and fear, because no one is responsible for my grades but me. No one will be disappointed if I fail except me. This is what toxic motivation is about.

What is toxic motivation

Toxic motivation is a form of motivation characterized by excessive pressure, guilt, and fear. This harmful motivation pushes us through feelings of guilt, shame, or comparison instead of providing us with healthy inspiration. It pushes us harder but never lets us feel satisfied.

At first glance, emotions such as anxiety, fear, and tension are typically seen as negative feelings that we tend to avoid.  But what if, for some people, these very emotions become a source of positive drive? Logically, it might seem paradoxical—yet it’s a fascinating idea.

On platforms like Reddit and Quora, many young people, whether students or employees, are asking to hear negative or tough motivation. They look constantly for phrases such as “Are you allergic to success or just addicted to failure?” or “Rest is for the weak.”  This shows how strongly people feel the need for this kind of toxic or pressure-based motivation.

When negative feelings work for us

 The most well-known content theory of motivation is Abraham Maslow’s, which describes motivation as driven by the desire to satisfy needs organized in a hierarchy. Once a need is fulfilled, it no longer motivates; it is the unmet needs that push us toward achieving satisfaction. According to Maslow, dissatisfaction—which is a negative feeling—moves us in the direction of fulfillment. It suggests that we are not only driven by positive wants or desires, but we can also be motivated by our negative emotions that push us to take action and move forward.

Moreover, scientific studies have shown people’s tendency to develop anxiety is linked to its ability to boost cognitive performance and make them feel more at ease. This idea is further explained by Dr. Wendy Suzuki, professor of neural science and psychology at New York University, who said that everyone feels anxious at times, but good anxiety shows us that not only can we learn to live with anxiety, but we can make it work for us too.

 The risk of burnout

On the other hand, toxic motivation may lead to burnout. The constant pressure and negative reinforcement can lead to exhaustion and burnout.  Relying too heavily on toxic motivation or directing it toward yourself the wrong way can increase anxiety levels.  In this case, anxiety no longer serves as a motivator but instead reduces self-confidence and traps a person in a cycle of self-blame, self-criticism, and dissatisfaction. Furthermore, putting continuous productivity ahead of relaxation and self-care results in serious psychological and physical illnesses that should not be underestimated, as it also affects mood and, ultimately, reduces the overall quality of life.

Finding balance

 So, we need to know when toxic motivation can be helpful and how to address it. Since every word matters, I believe that the most crucial step in effectively motivating yourself is to pay attention to how you speak to yourself.  Treat yourself like someone you love. When I talk to a friend who needs a push, whether for studying or completing assignments, I usually start by encouraging them and reminding them of the fantastic outcome they will achieve. I might also offer a small reward for completing the task, but if they seem to be slacking, I occasionally get a bit stricter to make sure they stay focused and don’t fall behind.

 That is exactly what you want to do: effectively manage anxiety.  If anxiety serves as a motivator, try to reinterpret it as a reminder to concentrate and take small, productive steps instead of letting it paralyze you.  Remember, in the race of life, it’s okay to stop and catch your breath. Calm down; you don’t have to be the first. You’ll get there in your own time, even if you’re the last.