Intrinsic Versus Extrinsic Motivation: Are You Setting Yourself Up for Success?

by: Liz Rodriguez

We’ve all been there—the ghostly remnants of ambitions, lying dormant in our lives, whispering reminders of our good intentions. The Peloton stationary bike, a monument of enthusiasm now dust-covered in the corner. The pantry is bursting with paleo mixes and gluten-free flour, forgotten in the flurry of a nutrition phase that faded away. The stack of books closer to our nightstand rises higher, remnants of a reading list we fantasized about but never touched.

These relics symbolize our aspirations that didn’t quite take flight. In the beginning, we were bursting with excitement, convinced this time would be different. We set alarms for early morning workouts and meticulously planned our weekly meals, ready to conquer our goals.

But slowly, life crept back in. We hit the snooze button time and time again, reverting to the comfort of our old food habits. When someone asks about our progress, we brush it off with a snap, “I just haven’t had the time!”

So, why does this cycle keep repeating? The answer lies in two concepts you might be unfamiliar with: intrinsic versus extrinsic motivation. What if I told you that the reason your goals keep slipping through your fingers is that they are rooted in the wrong soil? That your motivations might be misaligned? By simply reconnecting your goal setting with your deeper values and purpose, you could set yourself on a path of lasting change. Intrigued? Let’s dive in!

Intrinsic Versus Extrinsic Motivation

Extrinsic Motivation

This is the drive to act based on external pressures or rewards. For instance, perhaps you’re aiming to lose weight because your doctor has warned you about rising cholesterol, or you want to read more books to impress your colleagues. These motivations are tethered to outside influences—someone else’s expectations or opinions about what success looks like.

In my recent webinar, I delve deeper into this topic. If you find yourself struggling to achieve a goal, take a moment to reflect on its motivation. Are you responding to external pressures, such as a spouse, a doctor, or your job? Often, these conflicts can sabotage your efforts and lead you to abandon the goal altogether, causing frustration and disappointment after just a few months of dedicated effort.

Intrinsic Motivation

In contrast, intrinsic motivation is the drive to engage in activities for the joy and fulfillment they bring you. For instance, imagine you want to lose weight not because someone else expects you to, but because you find joy in exploring new fitness routines and discovering delicious, nutritious recipes. Or, you read more books not to earn the admiration of others, but because the thrill of learning and connecting with new ideas excites you.

This shift in perspective—focusing on what genuinely interests and energizes you rather than external validation—can create a profound change in your approach to goals. It’s a subtle distinction, but one that can empower you to pursue objectives that resonate deeply with your true self.

Moving Forward: Cultivating Intrinsic Goals

So, how can you harness the power of intrinsic motivation to create sustainable goals? Start by reflecting on what truly matters to you. Consider:

  1. Identify Your Passions and Values: What activities make you lose track of time? What subjects do you naturally gravitate toward? What kind of person do you aspire to be? What values align with you and move you closer to your best self?
  2. Align Your Goals: Create goals that incorporate these passions. Aim for progress that fulfills you on a personal level, rather than seeking approval from others. This also means that if you are working with a coach or mentor to help you move forward, ensure that they understand why these goals are important. Don’t be afraid to vocalize why you want to accomplish these goals. 
  3. Set Process-Oriented Goals: Instead of fixating solely on outcomes, define the actions that bring you joy. For example, instead of resolving to lose a specific amount of weight, commit to trying one new healthy recipe each week. If you are searching for a new job, create a checklist of how you can move forward and take it day by day. Setting process-oriented goals also allow you to pivot as needed as you begin to see progress. 
  4. Celebrate Small Wins: Acknowledge your progress, no matter how minor. Each step forward reinforces your commitment and joy in the pursuit. Change can be very difficult, so recognizing when you have made some, that’s amazing!

Conclusion

By aligning your goals with your intrinsic motivations, you can cultivate a fulfilling journey that brings you joy and satisfaction. Are you ready to unearth the deeper motivations that can guide your life’s ambitions? Whether you’re looking to lose weight or change your career, using this method can help you learn more about yourself and your purpose. Don’t discount that. If you’re interested in learning more about how to work with a health coach who can help you create a vision and goals that better align with your values, let’s talk! You can set up a free call here

 

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