How to use extrinsic and intrinsic motivation

 

Motivation is not a one-size-fits-all. It’s not only that strong feeling or energy you get to do something.  Depending on what you want, you can have external or internal motivation. The scientific terms for it are extrinsic or intrinsic motivation

Extrinsic motivation is doing something to get a reward or avoid punishment, it’s about status or public recognition. It’s usually short-term but effective. This can be working hard to get a bonus or pulling an all-nighter because you don’t want to fail your exams.

Intrinsic is more about personal fulfillment and growth. You do something because you find it really enjoyable, or you love the challenge of it. It’s more sustainable in the long term and usually leads to achieving very big goals.

So, while you may be thinking it’s better to have one over the other depending on what you want. I say it’s better to combine the two regardless of the end goal. Here’s how to do it.

Identify core values

You have to look inward and identify what are your core values. Is it accomplishment? Family? Love? Success? Reflect on what motivates you intrinsically and discover the activities/goals that bring you satisfaction.

Once you have that discovered, you can align that intrinsic motivator with an external reward.

For instance, if you value accomplishment and the goals that satisfy you come from finishing a task. Then you can set a goal to learn a new hobby, set a deadline and once you complete it, reward yourself with a new gadget or pair of shoes. That’s utilizing both types of motivation.

Align interests with values

It will make things 10x easier if you align your interests with your values in pursuit of your goals.

If you value family, it wouldn’t make sense to set a goal to travel and be away from your loved ones for months at a time. But if you set a goal to try a new activity together with your family, it will be easier and more fulfilling. 

Set meaningful goals

Goes without saying but your goals have to be something that is important to you and will improve your life. Don’t set a goal that you think will make you look more impressive in the eyes of others.

It has to be a goal where you can combine both extrinsic and intrinsic motivators. For instance, pursuing a career that you are passionate about(intrinsic) while also aiming for financial stability (extrinsic)

Balance using rewards & a growth mindset

Some goals are just hard and require something materialistic to get you through. But do not rely solely on it as it can create codependency on rewards to do literally anything.

If you want to buy a new dress when you’ve reached your weight loss goal, go for it but on the next milestone, rely on your past achievements as motivation. Have a growth mindset when it gets tough and recognize the importance of the work itself. Be resilient and trust in your ability to work for what you want.

Final thoughts

Balancing intrinsic and extrinsic motivation can take some time to get the hang of it but it will change the way you look at your goals and how you go about them. By understanding how each one works and tailoring it to your individual needs, you’ll be able to find more fulfillment in so many aspects of your life.