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Emotion And Motivation Cheat Sheet (DRAFT) by

Emotion, Motivation prep

This is a draft cheat sheet. It is a work in progress and is not finished yet.

Defini­tions (Emotion)

Emotion
Affective responses (such as joy, sadness, pride, and anger), which are charac­terized by loosely linked changes in behavior (how we act), subjective experience (how we feel),and physiology (how our bodies respond).
Moods
Affective responses that are typically longer­-la­sting than emotions, and less likely to have a specific object.
Display Rules
Cultural rules that govern the expression of emotion.
James-­Lange Theory of Emotion
The theory that the subjective experience of emotion is the awareness of one’s own bodily reactions in the presence of certain arousing stimuli.
Cannon­-Bard theory of emotion
The theory that a stimulus elicits an emotion by triggering a particular response in the brain (in the thalamus) which then causes both the physio­logical changes associated with the emotion and the emotional experience itself.
Schach­ter­-Singer theory of emotion
The theory that emotional experience results from the interp­ret­ation of bodily responses in the context of situat­ional cues.
Emotion Regulation
The ability to influence one’s emotions.
Cognitive Reappr­aisal
A form of emotion regulation in which an individ- ual changes her emotional response to a situation by altering her interp­ret­ation of that situation.
Suppre­ssion
A form of emotion regulation that involves inhibiting emotio­n-e­xpr­essive behavior.
Lazarus' Cognitive Appraisal Theory
The theory that the subjective experience of emotion is the result of one’s evaluation (appra­isal) of a stimulus, with the emotional response occurring only after the individual has interp­reted the situation as emotio­nally signif­icant.

Theories of Emotion Comparison

Theory
Arousal
Emotion
Cognitive Involv­ement
James-­Lange
First
After
No
Cannon­-Bard
Same time
Same time
No
Schact­er-­Singer
First
After labeling
Yes
Lazarus
After appraisal
After appraisal
Yes (first)

Defini­tions (Motiv­ation)

Motivation
The process that initiates, directs, and sustains behavior toward a goal.
 
Can be biolog­ical, emotional, cognitive, or social in origin.
Homeos­tasis
The body’s tendency to maintain the conditions of its internal enviro­nment by various forms of self-r­egu­lation.
Drive
A term referring to a state of internal bodily tension, such as hunger or thirst or the need for sleep.
Thermo­reg­ulation
The process by which organisms maintain a constant body temper­ature.
Set Point
A general term for the level at which negative feedback tries to maintain stability.

Compar­ison: Motivation Theories

Theory
Core Idea
Source of Motivation
Key Concepts
Keywor­ds/­Exa­mples
Drive Reduction Theory (Hull)
Motivation arises to reduce internal biological tension
Internal (biolo­gical drives)
Homeos­tasis, Drive, Need, Reinfo­rcement
Hunger → Eat → Relief
Arousal Theory
Motivation seeks optimal arousal level
Internal (stimu­lation level)
Yerkes­-Dodson Law, Sensat­ion­-se­eking
Thrill­-se­eking, caffeine before exam
Maslow’s Hierarchy of Needs
Needs are fulfilled in a structured hierarchy
Internal (growt­h-b­ased)
5 levels: Physio­logical → SA, Later: 8 levels
Self-a­ctu­ali­zation, belonging, safety
Incentive Theory
Behavior is “pulled” by external rewards
External (extri­nsic)
Positive reinfo­rce­ment, behavi­orism roots
Bonuses, praise, prizes
Intrin­sic­/Ex­trinsic Motivation
Intrinsic: from interest; Extrinsic: from outcome
Internal or External
Overju­sti­fic­ation effect, autonomy, ego
Painting for joy vs. money
Self-D­ete­rmi­nation Theory (SDT)
Motivation thrives when 3 needs are met
Internal (need-­ful­fil­lment)
Autonomy, Compet­ence, Relate­dness
Volunt­eering, flow, passion
McClel­land’s Theory of Needs
Motivation depends on dominant learned need
Internal (perso­nal­ity­-dr­iven)
nAch, nAff, nPow
Entrep­reneurs (nAch), leaders (nPow)
Expectancy Theory (Vroom)
Motivation = belief that effort leads to reward
Cognitive (decis­ion­-based)
Expect­ancy, Instru­men­tality, Valence
“If I try, will I succeed?”
Mastery vs Perfor­mance Orient­ation
Mastery = learni­ng-­foc­used, Perfor­mance = valida­tio­n-f­ocused
Internal (for mastery), External (for perfor­mance)
Tied to goal-s­etting, self-worth
Growth mindset vs. ego threat

Drive Reduction Theory

Motivation arises from internal biological needs that create uncomf­ortable states (drives) we’re pushed to reduce.
Need → Drive → Behavior → Homeos­tasis
Goal: Restore balance (homeo­stasis)
Example: You're hungry (drive), so you eat to reduce the tension
Primary Drives: Hunger, thirst
Secondary Drives: Learned (e.g., money to buy food)
Criticism: Can’t explain behaviors like curiosity or risk-t­aking.
The central idea behind Hull’s theory is the body’s natural drive to return to physio­logical balance.
When a need disrupts homeos­tasis → it creates a drive → the behavior aims to restore balance.
Think: Thermostat —> House too cold → Heater turns on → Temper­ature normal­izes.
Reinfo­rcement Loop: Behavior that succes­sfully reduces a drive is reinforced and more likely to happen again.
Example: You’re hungry (drive) → you eat → you feel better → eating gets reinfo­rced.

Maslow's Hierarchy of Needs

A humanistic theory suggesting that people are motivated by a hierarchy of needs, from basic to self-f­ulf­ill­ment.
Levels (bottom → top):
Physio­logical – food, water, warmth
Safety – stability, shelter
Love/B­elo­nging – intimacy, friendship
Esteem – respect, achiev­ement
Self-A­ctu­ali­zation – fulfilling potential
Must fulfill lower-­level needs before progre­ssing
Later expansions include: Cognitive, Aesthetic, and Transc­endence needs
Core Idea: Human motivation is structured in a hierarchy, and lower-­level needs must be at least partially satisfied before higher­-level needs become motiva­tional.
He later added: 6. Cognitive Needs (knowl­edge, curiosity) 7. Aesthetic Needs (beauty, balance, harmony) 8. Transc­endence (helping others self-a­ctu­alize, spiritual meaning)
Charac­ter­istics of Self-A­ctu­alized People (per Maslow): Realistic perception of self & others Proble­m-c­entered rather than ego-ce­ntered Sponta­neous & creative Deep interp­ersonal relati­onships Peak experi­ences (intense moments of joy, creati­vity, transc­end­ence) Examples: Abraham Lincoln, Einstein, Eleanor Roosevelt (according to Maslow)
Progre­ssion is flexible – You don’t need complete satisf­action of a lower level to move up. Just relative satisf­action.
Regression is possible – Life stressors can push people back down the hierarchy (e.g., job loss = drop from esteem to safety focus)
It's not rigid – Cultural and individual differ­ences affect the order.
You can skip levels under specific conditions (e.g., some people pursue art while struggling with safety)
It’s a theore­tical model, not an empiri­cally fixed rule
Maslow’s theory is humanistic – focuses on growth, potential, meanin­g—not biology or reinfo­rcement

Intrinsic vs. Extrinsic Motivation

Intrinsic Motiva­tion: The Deep Internal Drive
"I do it because I love it."
Examples: Reading for curiosity, Painting for joy, Solving puzzles because they’re fun, Volunt­eering because it feels meaningful
Key Charac­ter­istics:
Tied to autonomy, curiosity, mastery, purpose, Often leads to deeper engage­ment, better learning, and longer­-la­sting behavior, Central to Self-D­ete­rmi­nation Theory (SDT)
Extrinsic Motiva­tion: Reward­-Driven Behavior
"I do it to get something or avoid someth­ing."
Examples: Studying for grades, Working for a paycheck, Cleaning to avoid being scolded, Competing to win a prize
Key Charac­ter­istics:
Behavior is instru­men­tal—a means to an end, Varies in strength depending on value of the reward or threat of punishment
The Overju­sti­fic­ation Effect
When an external reward is added to something you already enjoy, intrinsic motivation may decrease.
Example: You love painting → You start getting paid → You feel less joy and more pressure → Intrinsic motivation declines.

Self-D­ete­rmi­nation Theory (SDT)

Core Premise:
People are most motivated, produc­tive, and mentally healthy when their behavior is self-d­ete­rmi­ned­—driven by a sense of choice, interest, and internal commit­ment.
In other words: autonomy > pressure.
Three Basic Psycho­logical Needs
These are universal, meaning everyone, across cultures and ages, is driven by them.
1. Autonomy: The need to feel that one is the origin of their own behavior.
Sense of personal control, choice, freedom, Not the same as indepe­nde­nce­—it’s about willin­gness, not just doing things alone, Motivation drops if people feel coerced, microm­anaged, or overly evaluated
Example: A student who chooses to study psychology because she’s genuinely interested (vs. one forced by parental pressure)
2. Compet­ence: The need to feel capable and effective in one’s actions.
Builds through mastery, learning, and challenge, People need positive feedback to stay motivated, Too much failure = learned helple­ssness Too easy = boredom
Example: Gamified learning apps (like Duolingo) work because they help users feel competent through small wins.
3. Relate­dness: The need to feel connected, unders­tood, and valued by others.
Drives social bonding, cooper­ation, belonging, Motivation suffers when people feel isolated, ignored, or alienated, Applies to teachers, managers, parent­s—all motivation is relational too
Example: A person sticks with a job longer if they feel a sense of community, even if it’s hard.
When these 3 needs are satisfied: ✅ Intrinsic motivation increases ✅ Well-being improves ✅ Engagement deepens ✅ Persis­tence lasts longer
Types of Motivation in SDT (Conti­nuum)
Amotiv­ation: No intention to act: “Why bother?”
External Regula­tion: Act to get reward or avoid punish­ment: “I study for grades”
Introj­ected Regula­tion: Act to avoid guilt or gain ego boost: “I’ll feel bad if I don’t”
Identified Regula­tion: See value in the task: “I study because education matters”
Integrated Regula­tion: Fully intern­alized but still for outcomes: “This aligns with who I am”
Intrinsic Motiva­tion: Pure enjoyment of the activity: “I love learning!”
 

Arousal Theory

We are motivated to maintain an optimal level of arousa­l—not too low, not too high.
Yerkes­-Dodson Law:
Perfor­mance ↑ with arousa­l—but only to a point
Easy tasks: High arousal is okay
Difficult tasks: Best with low/mo­derate arousal
Explains thrill­-se­eking behaviors that don’t fit Drive Reduction.
Graph: Upside­-down U-shaped curve
Some people are sensat­ion­-se­ekers: They prefer higher arousal levels. Example: Skydivers, explorers
Others prefer calm, low-st­imu­lation enviro­nments. Example: Artists, people with anxiety
Important: There’s no universal “ideal” arousal level—it’s task- and person­-de­pen­dent.
Types of Arousal:
Emotional arousal, Cognitive arousal, Enviro­nmental stimul­ation
Applic­ations / Examples
Explains explor­atory behavior in infants or animals
Helps explain play, creati­vity, thrill­-se­eking (unlike Drive Reduction Theory)
Useful in sports, education, workplace settings
Criticism
Doesn’t fully explain long-term goal-d­irected behavior
Lacks clarity on how arousal is regulated or how it interacts with cognition

Incentive Theory

Motivation is driven by external stimuli or reward­s—t­hings in the enviro­nment that “pull” behavior, rather than internal needs that “push” it.
🧠 Contrast this with Drive Reduction Theory, which is about relieving internal tension. In Incentive Theory, the reward exists outside the body.
What Counts as an Incentive?
Tangible: Money, food, prizes, grades, status symbols
Social: Praise, approval, recogn­ition
Emotional: Avoidance of guilt, desire for pride or excitement
Example: You’re not hungry, but you eat dessert because it looks delicious = external incentive overrides biological drive
Key Psycho­logical Principles Behind It:
Behavi­orism Roots (Skinn­er-­style)
Aligned with Operant Condit­ioning: Positive Reinfo­rcement = increase behavior via reward Negative Reinfo­rcement = increase behavior by removing unpleasant stimulus Punishment = decrease behavior via conseq­uence 📌 Incentive theory ≠ just any reward It emphasizes antici­pated reward­s—y­ou're motivated by the idea of receiving them.
Expect­anc­y-Value Theory (Cognitive Link)
People are motivated when they believe the reward is attainable and valuable.
Expectancy – "Can I actually achieve this?" Value – "Is the reward worth it to me?"
Contrast with Intrinsic Motivation
Incentive theory = extrinsic motivation You do something for the reward Intrinsic motivation = behavior done for its own sake 📌 Important: External rewards can reduce intrinsic motivation → Overju­sti­fic­ation Effect Example: If you love painting, but start doing it only for money, your joy may decrease.
Criticisms
Doesn’t explain behaviors without obvious reward (e.g., creati­vity, explor­ation, altruism)
External rewards can lead to dependency or burnout
Not all incentives work the same for everyone (indiv­idual values matter)

McClel­land’s Theory of Needs

A theory that explains human motivation through three key psycho­logical needs that drive behavior.
It’s a learned theory → Needs are shaped by life experi­ences, not just biology.
Commonly applied in education, workplace psycho­logy, and leadership studies.
🌟 The Big 3 Needs
1. Need for Achiev­ement (nAch)
Desire to excel, solve problems, and achieve goals.
2. Need for Affili­ation (nAff)
Desire for friendly relati­ons­hips, approval, and social harmony.
3. Need for Power (nPow)
Desire to influence, lead, or control others.
Two subtypes:
Personal Power – Self-c­ent­ered; contro­lling others for ego/status
Instit­uti­ona­l/S­oci­alized Power – Directed toward goals, leader­ship, group success
McClelland developed the Thematic Apperc­eption Test (TAT) to assess uncons­cious motiva­tion.
These needs aren’t mutually exclus­ive­—ev­eryone has all 3, but in varying degrees.

Expectancy Theory of Motivation

Proposed by: Victor Vroom (1964)
Focus Area: Workplace and goal-d­irected behavior
Core Premise:
People are motivated to act when they believe their effort will lead to good perfor­mance, and that perfor­mance will lead to desirable rewards.
Motivation = Expect­ation + Instru­men­tality + Value
The Three Core Components (E–I–V)
1. Expectancy (E): “If I try hard, will I succeed?”
This is the belief that your effort will lead to improved perfor­mance.
Influenced by: Skill level, Past experi­ences, Confid­ence, Suppor­t/r­eso­urces, Goal clarity
📌 If a person thinks trying won’t help → motivation drops
2. Instru­men­tality (I): “If I perform well, will I get the reward?”
This is the belief that good perfor­mance will actually lead to a specific outcome or reward.
Influenced by: Trust in the system, Transp­arent reward policies, History of outcomes, Relati­onship with authority figures
📌 If rewards feel incons­istent or unfair → instru­men­tality drops
3. Valence (V): “Do I care about the reward?”
This is the value placed on the reward—how desirable it is to the indivi­dual.
It’s subjec­tive: One person may want money Another may value recogn­ition or time off A third may not care at all
📌 Even if effort and outcomes are predic­table, if the reward is meanin­gless, motivation still drops