Intrinsic & Extrinsic Motivation
Motivation is the force that drives our behavior — why we take action, set goals, or make changes in our lives. Understanding what motivates us can help us build healthier habits, make better decisions, and feel more fulfilled.
We generally talk about two types of motivation:
1. Intrinsic Motivation
"I do it because it matters to me."
Definition:
Intrinsic motivation comes from within. It’s when you do something because you enjoy it, believe in it, or find it personally meaningful — not because of a reward or outside pressure.
Examples:
Exercising because it feels good and energizes you.
Learning a new skill because you’re curious.
Volunteering because it aligns with your values.
Why it matters:
This kind of motivation tends to be more sustainable, because it connects directly to your interests, passions, and values. It supports long-term growth and satisfaction.
2. Extrinsic Motivation
"I do it to get something — or avoid something."
Definition:
Extrinsic motivation comes from external rewards or consequences. It’s when your behavior is driven by what you’ll gain or avoid.
Examples:
Working to earn money.
Quitting smoking to avoid nagging from loved ones.
Going to therapy to meet court requirements.
Why it matters:
This type of motivation can be effective in the short term — especially when you're starting something new, or when the task isn’t enjoyable on its own. It can help establish momentum or meet specific obligations.
Balancing Both Types of Motivation
Both types of motivation are valid and useful. In fact, many real-life goals involve a mix of both:
“I started going to the gym because my doctor told me to (extrinsic), but now I enjoy how I feel afterward (intrinsic).”
The key is to:
Recognize your initial motivation
Look for deeper, personal meaning over time
Shift from “have to” to “want to” wherever possible
Why This Matters
Understanding your motivation helps you:
Set meaningful goals
Stay committed to change
Work through resistance
Feel more in control of your actions
If you're only relying on external pressure, change may feel like a burden. But when your motivation becomes more intrinsic, change feels more natural and rewarding.
To learn further, we recommend to read here.