Without a doubt, motivation is important when it comes to achieving goals and success; however, not all types of motivation are equally effective in producing optimal outcomes. There are substantial differences between intrinsic and extrinsic motivation and the degree to which they each contribute to long-term success.
Intrinsic versus Extrinsic Motivation
Intrinsic motivation is engaging in an activity for the sheer enjoyment of it, while extrinsic motivation is related to engaging in an activity for a reward or incentive. For instance, individuals who are intrinsically motivated to exercise do so because they find pleasure in doing the activity whereas those who are extrinsically motivated to exercise are seeking to achieve a specific outcome, such as losing weight or lowering their blood pressure.
Naturally, intrinsic motivation is superior to extrinsic motivation for continuous persistence and successful outcomes.1
Initially this might sound discouraging for individuals who are not intrinsically motivated, especially when it comes to certain types of activities, such as work or exercise; however, decades of research across dozens of contexts suggest that it is possible to make the shift toward having a higher degree of intrinsic motivation.
According to a well-established theory, creating intrinsic motivation is as simple as satisfying the three basic psychological needs of autonomy, competence, and relatedness.
Self-Determination Theory
Self-determination theory (SDT), developed by psychological scientists Edward Deci and Richard Ryan, is built on the premise that humans have three basic psychological needs: autonomy, competence, and relatedness.2 According to the model, these psychological needs are shared by all humanity, and when they are satisfied, people act in self-determined ways.3
In other words, when the needs of autonomy, competence, and relatedness are satisfied, then people are more likely to be intrinsically motivated.4 The association between psychological need satisfaction and intrinsic motivation is compelling, since researchers have established that a strong positive correlation exists between intrinsic motivation and both the quality and quantity of performance.5
Research has found that satisfaction of psychological needs is the link to sustaining an activity for long periods of time, which leads individuals to achieve their goals.
Strategies to Boost Intrinsic Motivation
Based on this well-substantiated relationship, researchers have examined whether interventions aimed at increasing psychological need satisfaction can also lead to increases in intrinsic motivation. Encouragingly, intrinsic motivation can be positively influenced when people take steps toward satisfying these three psychological needs.6, 7
To nurture intrinsic motivation in your life, explore the following strategies to fulfill your autonomy, competence, and relatedness needs.
- Enhance Your Sense of Autonomy
Autonomy is the psychological need to have choices in situations. When this need is satisfied, individuals feel they are the origin of their own behavior. An important aspect of autonomy is that behavior must be in line with one’s identity. When personal identity is aligned with goals, the psychological need for autonomy is satisfied and individuals behave in self-determined ways.
Autonomous actions even have distinct neurological patterns compared to behaviors that are controlled or micromanaged8. To develop a neurological pattern associated with autonomy, it is critical that your goals align with your personal identity. Pointedly, the only parameters that dictate your personal identity are your thoughts. You choose who you are, and you choose who you are becoming. Moreover, it is critical that you connect your goals to your personal values and identity so that you are constantly reminded why you want to succeed at the goals.
ACTION: List two (or more) goals you would like to achieve. Connect these goals to your values and your personal identity to help satisfy the psychological need for autonomy.
- Build your Perceived Competence
The need for competence is tied to perceived ability. Believing in one's capability fuels intrinsic motivation, fostering persistence and success in tasks or goals. Even without current requisite skills, individuals who believe they can develop them are more likely to succeed. For instance, first-year medical students aim to achieve the competence of experienced doctors, despite lacking the skills initially. This belief in their potential constitutes perceived competence.
Negative or self-deprecating thinking will sabotage the psychological need of competence and therefore will impair intrinsic motivation. Only positive thoughts about your ability will facilitate goal attainment. To help you shift your attention toward success, focus on the steps you are taking to develop your skills.
ACTION → Based on the goals you've identified, assess your current skill set and identify areas where you need further development to achieve those goals. In some cases, you may need to create an action plan instead of simply listing skills to develop.
- Develop your Relatedness to Others
The psychological need for relatedness is about feeling valued and cared for by others. Not surprisingly, feeling connected to others is critical for long-term success.9 Individuals are more likely to persist in the face of obstacles within a social context of support.
Work to build a motivational climate for success by seeking out individuals who are aware and supportive of your goals. This is a two-part process. It is not only important that people are aware of your goals; it is also essential that you specifically ask for their support. This creates an environment of accountability and encouragement.
Creating a sense of relatedness can be challenging, since fostering a supportive environment may involve factors that seem beyond your control. However, no matter what your current living or work situation, you can begin to seek out people who will help you achieve your goals while distancing yourself from people who are negative and do not create a supportive environment.
ACTION → Identify individuals who will help support you in attaining your goals. To cultivate an environment that will maximize your likelihood for success, you need to explicitly communicate your needs and seek their assistance.
In summary, it's crucial to highlight the strong correlation between intrinsic motivation and both the quality and quantity of performance, leading to long-term success. Furthermore, intrinsic motivation is closely linked to the satisfaction of psychological needs. Therefore, investing your time and energy in fulfilling the psychological needs of autonomy, competence, and relatedness will pave the way for your success.
1 Ryan, R. M., & Deci, E. L. (2000a). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology, 25, 54–67.
2 Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. New York: Plenum.
3 Ryan, R. M., & Deci, E. L. (2000b). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55, 68–78.
4 Ryan, R. M., & Deci, E. L. (2006). Self-regulation and the problem of human autonomy: Does psychology need choice, self-determination, and will? Journal of Personality, 74(6), 1557-1586.
5 Cerasoli, C. P., Nicklin, J. M., & Ford, M. T. (2014). Motivation and extrinsic incentives jointly predict performance: A 40-year meta-analysis. Psychological Bulletin, 140(4), 980-1008.
6 Fortier, M. S., Sweet S. N., O'Sullivan, T. L., Williams, G. C. (2007). A self-determination process model of physical activity adoption in the context of a randomized controlled trial. Psychology of Sport and Exercise, 8,741–757.
7 Slva, M. N., Vieira, P. N., Coutinho, S. R., Minderico, C. S., Matos, M. G., Sardinha, L. B., Teixeira P. J. (2010). Using self-determination theory to promote physical activity and weight control: A randomized controlled trial in women. Journal of Behavioral Medicine, 33, 110–122.
8 Ryan, R. M., Deci, E. L., Grolnick, W. S., & LaGuardia,L. G. (2006). The significance of autonomy and autonomy support in psychological development and psychopathology. In D. Cicchetti & D. Cohen (Eds.), Developmental psychopathology: Vol.1: Theory and methods (2nd ed., 795–849). New York: Wiley.
9 Wilson, P., & Rodgers, W. (2003). The relationship between perceived autonomy support exercise regulations and behavioural intentions in women. Psychology of Sport and Exercise, 5, 229-242.
