Now this is a big topic, and I don't see myself as any kind of expert at it... but my suggestion at the beginning is to recognize that at the point you want to create "motivation", it helps to stop using the umbrella term "motivation", and replace it with things like:

• if left unchecked, what is my default action

• if I ask myself what option I prefer, what answer seems "right"

• if I imagine an outcome, how much do I "want" it

• if I imagine an outcome, what emotions are associated with it

• if I imagine looking back at