Extrinsic vs Intrinsic Motivation
How many times have you told yourself that “tomorrow will be the day I will start my diet!” or “Monday will be the day I will stop using technology after 9 PM!!”? You are definitely not alone. Many of us set goals for ourselves that are not 100% realistic or S.M.A.R.T (psst! check out my other blog post about S.M.A.R.T. goals!). Yes, these goals are possible but without the right plan of action to achieve them, they tend to not be sustainable. Setting a goal is one thing, but the drive behind completing the goal is another. Most of us run into the same barrier after setting a goal, a lack of motivation to complete it.
What is motivation and how do you know you have it? (*take a moment to consider this!*) Merriam-Webster’s definition of motive states, “something (such as a need or desire) that causes a person to act”. We usually hear the word motive in relation to criminal acts (ex. “Was there any motive behind the criminal’s act”?). With our own goals, decisions, and behaviors, we typically have some motive behind them. Sometimes it may feel as if we are on autopilot and not actively thinking about the behaviors we are engaging in, but behind each action we take is some sort of intention.
Motivation comes in two forms, extrinsic and intrinsic. Extrinsic motivation is when we become motivated due to an outside force (ex. money/rewards/gifts/good grades). Intrinsic motivation is when we become motivated since completion of the task/goal/behavior is rewarding in itself (ex. it’s enjoyable/it’s exciting/it brings peace/internal desire). It might seem that one type of motivation is better than the other, but both are important to consider and each serves its own purpose at different times.
One common situation where both motivations may come into play is the act of having to go to work. What motivates you to go to work? Some people truly find enjoyment in the field of work they are in and are passionate about their day-to-day responsibilities (intrinsic motivation). Other people are motivated by the income they receive for the work they do (extrinsic motivation). Some people experience both natural joy and a good paycheck (lucky!) while others fail to experience either. In situations like this, it is crucial to consider the impact this could have on your mental health if you are engaging in a task/behavior that is not resulting in any fulfillment (extrinsically or intrinsically).
Sometimes being too extrinsically motivated can lead to the overjustification effect. This occurs when the completion of the said task/behavior/action over time is only for the external reward at the end. Ultimately this can cause the person to not have any intrinsic motivation and down the road experience more burnout for the task/behavior they are doing since they do not have the capability to feel any internal appreciation for their ability to complete the task.
If you notice your own struggles with identifying your own intrinsic and extrinsic motivators, talk to your counselor about ways to engage in your normal/everyday tasks through a new lens. Reframing your motivation may take some time, but once you find your perfect balance of being extrinsically versus intrinsically motivated, you may notice your productivity and overall sense of satisfaction increase.
By Tiffany Biggins LMHCA, MSCP
References:
https://www.verywellmind.com/
https://www.choosingtherapy.
https://www.verywellmind.com/