Intrinsic vs. extrinsic motivation and the benefits of each

Wanting to understand why we do what we do is a core part of the human experience, and it’s what sparked the intrinsic vs. extrinsic motivation debate. This framework suggests that two specific forces drive human behavior.

Intrinsic motivation comes from within ourselves. It’s not dependent on anyone else. For example, a person who’s intrinsically motivated might thrive on a sense of accomplishment. Extrinsic motivation, on the other hand, comes from external gratification. A person who’s externally motivated might be driven by a desire to please others or obtain a tangible reward.

There’s no right or wrong way to feel motivated. But examining the type of motivation that works best for you can have a powerful impact on your life. Whether you want to get a promotion, adopt healthier habits, or succeed in school, learning what motivates you can help you achieve your goals.

Understanding intrinsic vs. extrinsic motivation

Our current understanding of intrinsic vs. extrinsic motivation stems from self-determination theory (SDT). SDT came about in the 1970s when researchers found that people’s motivation declined when they were offered a reward for doing something they already enjoyed. In other words, there was a loss of intrinsic motivation when external motivation was introduced. This concept is referred to as the overjustification effect. 

The overjustification effect showed researchers that motivation is a little more complicated than previously thought. In the past, most people believed that humans are inherently externally motivated. This concept stems from earlier behavioral theories like operant conditioning, which said that all human behavior is shaped by external forces.

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Which is better for achieving your goals?

There’s no one form of motivation that’s automatically better than the other. But there are times when one might be more effective. Here’s some guidance around when it might be more helpful to rely on intrinsic or extrinsic motivation.

When extrinsic motivation may be best

Extrinsic motivation can be a great tool for getting things done. For example: Let’s say you have a looming deadline. You know that if you miss it, you might get written up. Fear of consequences is an example of extrinsic motivation that can be helpful in some situations. 

Habit stacking is another way to use extrinsic motivation to your advantage. This involves pairing a preferred activity with a behavior you want to adopt. For example, telling yourself you can only listen to your favorite podcast while vacuuming can be a great way to encourage yourself to clean.

The challenge with extrinsic motivation is that it isn’t consistently available. For example, let’s say you want to invest in your personal development and become a better listener. Wherever someone notices a positive change, they pay you a compliment. It feels great! That external validation of your new habits may motivate you to stick to them. But what happens if those compliments fade away? This is when it might be more helpful to focus on intrinsic motivation.  

When intrinsic motivation may be best

Think about your favorite activities. You probably do them because you find them enjoyable and satisfying, not because you’re being rewarded for them. 

For example: Let’s say you’re a runner who’s training for your first marathon. As you imagine crossing the finish line, what motivates you to keep training? It probably isn’t just a trophy or a t-shirt from race day (although those can be great mementos). Rather, it might be the way you think you’ll feel knowing you worked hard to overcome a challenge. In this way, intrinsic motivation can help you pursue your passions and keep going when things get tough.

Intrinsic motivation can be more reliable. But that doesn’t mean it’s always available. Sometimes, you might need to start with extrinsic motivation. 

For example: Let’s say your child is having a hard time completing assignments at school. Their teacher might offer some extrinsic motivation in the form of a sticker chart. Each time they complete an assignment on time, they receive a sticker, and they can visually see their progress. Over time, that positive reinforcement and extrinsic motivation can lead to an increase in intrinsic motivation.

How motivation impacts your well-being

Everyone feels unmotivated once in a while. But if a loss of motivation is severe and persistent, it could be cause for concern. Feeling unmotivated is a symptom of mental health conditions like depression or ADHD. So if a lack of motivation is negatively impacting your life, don’t hesitate to ask for help. 

Working with a therapist can help you examine what’s keeping you from feeling motivated. Together, you can create a plan to boost your intrinsic and extrinsic motivation so that you can feel more in control of your life. 

In the meantime, you can also do some things on your own to boost your motivation:

• Identify your barriers. What’s stopping you from doing what you want to do? Sometimes there are simple solutions. See if you can brainstorm a way to feel less stuck.
• Take small steps. It’s OK to want to shoot for the stars. But if your goals feel too broad to tackle all at once, see if you can break them down. What small, meaningful steps can you take toward your goal today?
• Consider your “big why.” Uncovering the values underlying your goals can make them easier to achieve. For example, maybe you want to increase your mobility so you can play with your grandchildren. Picturing all the fun you’ll have with them can motivate you to go to physical therapy.
• Do it anyway. The concept of behavioral activation says that to feel motivated, we might have to do things even when we don’t feel like it. It’s like going to dinner with friends even though you were tempted to relax at home. It might be tough to get out of the house initially, but you’ll probably be glad you went. This positive experience might motivate you to keep making positive choices in the future.

Find care with Rula

Intrinsic and extrinsic motivation each have benefits, and no form of motivation is inherently better than the other. But understanding how motivation works and what type works best for you can help you achieve your goals. If you’re feeling really unmotivated, talking to a therapist can help. Sometimes a lack of motivation can be a sign of a mental health concern like depression.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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