Alan Longo is a high-performance psychologist with five years of experience coaching high-stakes poker players. Passionate about sports, he educates and empowers players with the tools to build their mental foundations, professional routines, and competitive planning for consistent, high-level performance. Find out more at his website.
There is a common misconception in poker that motivation is a lightning bolt of inspiration — a magical energy that strikes randomly and makes you want to grind for 12 hours straight.
When it doesn't appear, players often shrug and say, "I just don't feel like it today".
As a psychologist, I see it differently. Motivation is not a fleeting feeling; it is a mechanism. It is the engine under your hood. And like any engine, it requires the right fuel to run sustainably.
If you understand how your motivation works, you can stop relying on random bursts of inspiration and start building a professional, consistent approach to the game.
The two types of fuel
To understand why you might feel stuck, we first need to look at what you are putting in your tank. There are two main types of motivation: extrinsic and intrinsic.
Extrinsic motivation is the 'cheap fuel'. It is driven by external rewards: money, climbing the rankings, or praise from others. It is explosive and effective in the short term, but in poker, it is dangerous.
Why? Because when variance hits — and it always does — and you stop winning money, that fuel source vanishes exactly when you need it most.
Intrinsic motivation is the 'premium fuel'. It comes from the inherent satisfaction of the activity itself: the curiosity to solve the puzzle, the love of strategy, and the desire to improve.
This fuel burns cleaner and longer. It sustains you through downswings because your enjoyment comes from playing well, not just the result on the scoreboard.
To keep this engine running smoothly, your mind requires three specific psychological 'nutrients'. According to Self-Determination Theory, these are Autonomy, Competence, and Relatedness.
1. Autonomy: Owning your game
Autonomy is the feeling that you are the author of your own actions. It isn't about doing whatever you want without discipline; it is about acting with a sense of volition and choice.
The leak (lack of autonomy)
Many players fall into the trap of becoming slaves to their own grind. The internal dialogue shifts to: "I have to play today because I need to hit my volume targets", or "I must play 12 tables to make this hourly rate viable".
In this state, poker feels like a chore or a heavy obligation. You are playing out of internal coercion, not choice. This drains your energy rapidly and is a fast track to burnout.
The fix
Shift your language and approach from "I have to" to "I choose to". Design a schedule that respects your energy levels. If you decide to put in a high-volume session, do it because it is part of your deliberate plan to reach a goal, not because you feel forced by the pressure to grind.
2. Competence: The need for mastery
Competence is not just about winning; it is the experience of feeling effective in your environment and capable of meeting challenges. This is where your motivation connects directly to your confidence.
The leak (lack of competence)
When you base your sense of competence solely on financial results, you become fragile. If you have a losing week, your brain interprets the loss as: "I am not effective; I can't do this". You feel helpless, and your drive to play evaporates.
The fix
As we explored in our article on basic confidence concepts, the goal is to build 'self-efficacy' — the belief in your ability to execute specific skills.To nurture competence, focus on the quality of your decisions rather than the outcome of the hand. Did you execute that river bluff correctly based on your study? Did you make the disciplined fold?
By anchoring your competence in your ability to execute your strategy (a process you control), you build a sense of mastery that variance cannot take away.
3. Relatedness: Breaking the 'solo player' trap
The need for relatedness refers to feeling connected to others and belonging to a group. While the image of the independent grinder is popular, the 'solo player model' often limits your potential and threatens your longevity.
The leak (lack of relatedness)
Isolation is the number one killer of poker careers. When you are isolated, bad moments become purely internal.
Without a reference point outside your own mind, a standard downswing can quickly fuel feelings of inadequacy and anxiety. You begin to believe that your struggle is unique, which turns a temporary setback into a personal identity crisis.
The fix
As we discuss in our article on group coaching benefits, you need to move from isolation to a professional structure. A dedicated work group or 'poker crew' provides a psychological buffer against variance.
Satisfying your need for relatedness isn't just about socializing; it’s about having a safe, objective space where you can share the emotional load. Hearing others discuss their own struggles normalizes the experience and prevents small setbacks from draining your motivation.
When the engine stalls
If you feel your motivation dipping, don't wait for inspiration to strike. Be proactive and troubleshoot your engine. Ask yourself: "Which of these three pillars is missing right now?"
- Autonomy: Do I feel forced to play, or am I choosing to?
- Competence: Am I judging myself by my profit, or by the quality of my decisions?
- Relatedness: Am I suffering in silence, or do I have a team to help me carry the load?
It is important to remember that variance attacks all three pillars simultaneously: it makes you feel like you have no control (autonomy), that you are playing poorly (competence), and it drives you to withdraw from others (relatedness).
Cultivating sustainable motivation
Staying in this game for the long run isn't about how much you can endure. It’s about creating a routine that actually supports you.
The players who last are not necessarily the ones who win the most in the short term, but the ones who have built a system that keeps them hungry.
Stop looking for motivation to appear magically. Build it daily by ensuring your process respects your freedom, proves your competence, and keeps you connected.
If you take care of the engine, the drive will always be there.
