Are You Intrinsically or Extrinsically Motivated?
This is probably one of the most valuable pieces I’ve written this year. Cancelled races, lack of motivation, decreased compliance to training plans, etc. Those who take personal enjoyment in their activity of choice have been able to persevere throughout this pandemic, while those motivated solely by the finish line, finisher’s medal or the bragging rights have found themselves at a loss for what to do.
Intrinsic motivation involves doing something because it is personally rewarding to you and brings you satisfaction. You genuinely enjoy and seek the growth of knowledge and personal development it brings you.
Extrinsic motivation occurs when your behavior is dictated by an external factor pushing you towards a finish line (pun intended). You require a reward OUTSIDE of yourself to be motivated (training for an upcoming race, making the podium, or qualifying for a world championship, etc.).
But this global pandemic has shaken our system, our normal way of functioning. Those of us who are extrinsically motivated have felt lost and without a sense of purpose. Some have been able to keep their motivation up with small goals, chasing KOMs, doing personal time trials, but not everyone.
So which form of motivation is the most sustainable? In my experience, the constant high of chasing external finish lines, podiums and KOMs diminishes over time, can lead to burnout, and can actually decrease someone’s intrinsic motivation. Rewards have their uses, but intrinsic motivators hold the real power, satisfaction and longevity.
If you’re a finish-line chaser who has been struggling with sports being cancelled, maybe take this pandemic to search for some internal factors that bring you enjoyment, motivation and personal fulfillment to your life. Find that internal drive, that biological motivation, that purpose. Learn how to reach your true potential without relying on external sources.
How? This leads us to the three elements of intrinsic motivation and how to incorporate them into your daily lives:
Autonomy | If people are in complete control of their experience and outcome, they are more likely to fuel their own motivation. Autonomy also allows for greater creativity and independence from outside sources. To be fully intrinsically motivated, you must be in control of what you do and when you do it. I’ve actually advised some of my athletes who were struggling with motivation to take some time off, not from exercising but from structure, to have them dictate their own schedules to do what they want, when they want.
Mastery | The desire to improve, to attain the utmost knowledge for a subject, activity or task. Mastery will enable someone to seek their true potential. I have an athlete who is motivated to be a stronger, faster runner. Any finish line or medal is less important than the process of continuous improvement. I’ve given her space and support to aim higher to foster improvement and growth.
Purpose | Understand WHY you do what you you do. I can’t stress this enough. It’s a known fact that humans are intrinsically motivated by the idea of fulfilling a purpose. Purpose is what gets you out of bed in the morning. Those who believe they are working toward something larger than themselves are often the most hard-working, productive and engaged. Find purpose in your work. Connect it to a larger cause. Volunteer, give back, meditate on compassion, help others. During a crisis, the people who cope the best are those who help others. When we’re motivated by a spirit of generosity or altruism, we benefit as much as those on the receiving end. It’s called the Helper’s High and research shows that it decreases cortisol in the body and predicts better long-term health. With all the excess stress hormones flowing through our body these days, it’s more important now more than ever to be proactive with your health.
