Intrinsic and Extrinsic Motivation
You can take a horse to water, but you can’t make it drink…
It appears as though humans share similar traits in their behaviour when it comes to doing something and remaining engaged with that behaviour. If we don’t feel good about performing a task, it is highly unlikely that we will ever make a habit out of it. The question that begs is, how do we identify behaviours that make us feel good? Those that foster our inner values, especially if they are subtle and don’t provide visual results? Exercise for example - A common question we hear is, why should I bother if I’m not losing weight or I cannot SEE the difference in my body shape? Well, this comes down to two things. First, is understanding the physiological benefit and purpose behind exercising at a particular intensity, and Secondly, appreciating the difference between intrinsic and extrinsic motivation.
A quick search of Intrinsic identifies that it pertains to the essential or belonging naturally. If we are looking at it from a motivational perspective, using the above description, intrinsic relates to the fundamental or naturally occurring drive within us. An example statement could be - I participate in physical activity because it makes me feel good, both physically and mentally.
Extrinsic in contrast is referred to as, not part of the essential nature of someone or something. Effectively, extrinsic refers to the drivers of behaviour that come from external influences. Those that are not part of our natural inner desire. For Example - I participate in physical activity because my Dr said to do so, or I get credits/cash in this program...
The big difference between these two motivating starting points plays out in the end game. If you engage in physical activity because you enjoy it, because it makes you feel good, chances are that you will continue to do so in the years that follow. If you engage in physical activity because you have been told to do so, or because there is a cash/credit reward, it may have got you started, but is it enough to keep you engaged for the years to come? Well, overwhelmingly, there is a consensus that indicates that these extrinsic motivators are not enough to keep us engaged.
The emerging field of Neuroscience is identifying that self-determination theory, factors influencing intrinsic motivation suggests that people find activities engaging because they find it interesting and inherently satisfying. During intrinsic motivation, feelings of interest, positive excitement, personal accomplishment, predominate over both anxiety and boredom. Great news!
Historically, as far back as the ’50s, it was proposed that intrinsic motivation is a lifelong psychological growth function that has founded our basic psychological needs for competence and autonomy. Finding activities that we can become competent at and perform ourselves overtime play to our strength by stimulating us and keeping us engaged.
Self-regulation of physical activity appears to have positive outcomes also. That is, getting to a place where adjusting your workout routine based upon your own perceived requirements, reinforces the likelihood of you carrying on with your program.
Get to those feelings :)
Learning as you go and adjusting your program to suit your requirements is a natural process in the nurturing of engagement.
Other factors that have a sway of influence can be found in activities that we find challenging and can affiliate with. Those activities that provide enjoyment appear to be solid motivational factors worth considering when choosing activities to engage in.
Self Determination Theory is neat in that it associates basic psychological needs being met to nurture intrinsic motivation. Those being a need for autonomy, competence, and relatedness. These are essential for psychological health and the development of internal motivation by increasing feelings of vitality and wellbeing.
Beginning a new program or physical activity routine can be daunting and create anxiety, but there is no need to worry. As part of this new journey, requesting support (Perceived needs support) is a totally normal and functional process of developing autonomy, and building upon the foundation of intrinsic motivation.
In a nutshell, there are a few steps to be aware of when starting out.
Nurturing your intrinsic motivation and self-determination is a given - be kind to yourself.
Requiring guidance and establishing confidence is totally normal.
Self-regulating physical activity to your requirements is a wonderful approach that helps you remain engaged, once you have established confidence in what it is that you are doing.
So what is it that drives you? And looking back at various tasks that you have engaged in overtime, have you ever noticed which plays out longer?
I have been driven by both over the years, but ultimately, what keeps me going is my desire to maintain physical and mental health. In my personal experience, physical activity makes me feel positive, both physically and mentally (intrinsic). I use goals (extrinsic) to inspire me to participate in new activities or events. I am grateful that I can play with my son in an active manner and I am proud to demonstrate to him that physical activity doesn’t have to stop as I age (intrinsic).
Perhaps you may wish to use an extrinsic motivator, such as an event to spice up your activities or even get started. It could help you get excited about working toward a goal, getting support, regulating your approach and obtaining that goal. Those processes to goal attainment are great, but the goal comes and goes, then what? Unless you have been paying attention to how you feel through that journey and have noticed how it impacts your sleep, metabolism and mental health, you may be at risk of falling off the wagon. Perhaps you may pick another goal, join a group or take a step back and just enjoy being active consistently, modifying your activity without a time-based goal as outlined in the Self Determination Theory practice. There is a real enjoyment in following this process.
Ultimately, there are many ways to get involved in physical activity, the trick is to make it stick - your health and longevity are totally worth it! Making it stick means finding something about the way it makes you feel.