Self-Determination Theory: The Secret to Unlocking Better Motivation

[0:04]It's easy to think of intrinsic and extrinsic motivation as a sharp binary between two different options. But it's more nuanced and complicated. DC and Ryan conceptualize motivation as this continuum from a motivation to extrinsic motivation and eventually to intrinsic motivation. Their self-determination theory views motivation as both task-specific and contextual. What this means is it varies depending on the situations and at different times. As you move toward the left, you have increased controlled motivation, where you perform tasks due to external factors like rewards, punishments or ego. As you move toward the right, you have increased autonomous motivation, where you perform tasks out of a genuine interest, personal value, or long-term goals. Here there is a higher degree of freedom and choice. So, let's explore this continuum. At the far end, we have a motivation, where individuals feel no motivation at all. They see no link between their actions and the outcomes. Moving along the continuum though, we encounter extrinsic motivation. And this starts with external regulation, where the motivation focuses on external factors like rules, regulations, punishments and rewards, like money or praise. But it could also be things like badges. As you gain more autonomy, you have introjection, where motivation is based on internal pressures based on external factors. It might be the sense of guilt that you feel toward doing a task or the need for approval from others. Here you might want to impress someone or avoid negative emotions like shame, embarrassment, disappointment, or insecurity. With greater autonomy, you have identification, where individuals begin to find a task personally important. You might focus on attaining specific goals that connect to your sense of mission or purpose. And here you willingly commit to an action you view as inherently valuable, even if you don't necessarily find it enjoyable. You might feel self-motivated to lift weights because you value your health, even if you don't really enjoy weightlifting in the moment. You might read a text you find somewhat boring because it will help you gain knowledge and skills for your future career. Next you have integration. And this is the most autonomous form of extrinsic motivation, where behaviors connect to your self-concept, including your identity, personal values, core ideas and passions. But it's still influenced by external outcomes and goals. During integration there is an alignment between your identity and the tasks you are accomplishing. And then finally, you have intrinsic motivation, where activities are done for their inherent satisfaction and enjoyment without any external rewards or pressures. Note again that this can vary with time and context. But what does this look like? Well, let's consider an example of running. I want you to imagine someone named Kyle. During a motivation, he feels no desire to run. He finds it boring and painful, and as a kid, he used to dread running laps around the track as a punishment for talking. But then something happens. His doctor includes cardio as part of a plan to lower his blood pressure. On top of this, his employer is offering a financial reward and vacation time for anyone who will complete a half marathon. And in this moment Kyle is shifting toward external regulation, motivated by these external factors. But later, he begins to shift toward introjection, where he wants to look slimmer for his daughter's wedding. He's also motivated by the desire to avoid guilt that he would feel if he skipped a workout. Over time, Kyle's motivation changes yet again as he shifts toward identification. Here he's now going running for the increased energy he feels throughout the day, and for the improved sleep he gets at night. Kyle might not enjoy running, but he sees how running can help him accomplish these long-term wellness goals. Kyle then moves toward integration, where running aligns to his personal values and self-concepts. He finds himself saying things like, I'm a runner, and he even subscribes to a few running magazines and apps. Eventually though, Kyle shifts toward true intrinsic motivation, where he enjoys running. Now there are rare occasions where he goes running to avoid guilt or to accomplish a goal. But on most days, he wakes up in the morning excited about running. If the running example doesn't resonate with you, is there an activity that has ebbed and flowed throughout your life? And if so, how did your motivation evolve? Created by John Spencer.