Intrinsic vs Extrinsic Motivation: How to Use More Intrinsic Motivation

Intrinsic vs Extrinsic Motivation

The difference between extrinsic and intrinsic motivation is:

• Intrinsic motivation is the motivation to perform a task or activity because it is pleasurable and worth doing for its own sake. Examples include creating art, listening to music, or reading a book to learn about a fascinating new subject. 
• Extrinsic motivation is the motivation to perform a task for a reward or to prevent a punishment. Examples include going to work for a paycheck, competing to win a medal, or studying in school to get your teacher’s approval. 

Both types of motivation have their place in our lives. The important part is to have a healthy balance of them both. 

Which Is Better: Intrinsic or Extrinsic Motivation?

There is no way to say which is better, as both intrinsic and extrinsic motivation serve unique purposes. However, research has found that people who are more intrinsically motivated tend to have greater:

• Creativity
• Self-Confidence
• Self-Esteem 
• Positive emotions

Despite this, extrinsic motivation is powerful. Research also shows that when external rewards are used to motivate work that is already intrinsically motivated, the work becomes less intrinsically motivating. Motivation can shift from intrinsic to extrinsic quite easily, and the person loses the ability to become motivated by anything other than external rewards. This process is called the overjustification effect. 

In general, intrinsic motivation is more closely tied to the quality of our work. We can be externally motivated to get our work project done on time, but the quality of that work is more likely to be informed by how internally motivated we are to make it a good job. Do we value hard work? Do we feel respected at this job? How much effort does this project deserve? These are all questions we may ask ourselves that feed out intrinsic motivation toward doing high-quality work. 

Creative work is almost always intrinsically motivated. In fact, creative people usually have greater amounts of intrinsic motivation. 

Is it bad to be motivated to do your laundry or clean your house because you want your partner to be impressed when they come over? No; the chores needed to be done and they got done. However, life without intrinsic motivation is often life without passion or purpose. The question is not which motivation is “better” but which motivation is best suited for the task at hand. 

Examples of Intrinsic motivation

It can be hard to separate intrinsic motivation from external motivation. Both may be at play at the same time. For example, an athlete may love their sport because of the pleasure they derive from it and still be motivated by winning. 

In addition to pleasure, Intrinsic motivation is often rooted in personal values, interests, and the desire for personal growth and fulfillment. Examples of intrinsic motivation include:

1. Pursuing a hobby or creative activity because it brings joy and a sense of fulfillment, rather than for external rewards or recognition.
2. Setting personal goals based on one's own values and interests, such as learning a new skill or pursuing a passion project.
3. Engaging in acts of kindness and compassion because it aligns with one's core beliefs and brings a sense of purpose and connection with others.
4. Seeking opportunities for personal growth and self-improvement, driven by the desire to achieve one's full potential and lead a fulfilling life.
5. Finding enjoyment in the process of learning and gaining knowledge, without the need for external pressure or incentives.
6. Taking on challenges and persevering through difficulties because of the inner satisfaction and sense of accomplishment it provides.
7. Helping others and contributing to the well-being of the community out of a genuine sense of empathy and altruism.

5 Steps to Harness Intrinsic Motivation

It is easier to lose intrinsic motivation than extrinsic. A paycheck will likely always be motivating, even if the passion for a new job wears off. With the overjustification effect, intrinsic motivation is also more likely to be replaced with extrinsic motivation. 

To cultivate more intrinsic motivation in your life, follow these steps: 

1. Decide on your values: Intrinsic motivation is fueled in part by your values. Make a list of the values most important to you, like kindness, intelligence, or spontaneity, for example. 
2. Pay attention to what makes you feel good: Make a list of all the things you do that bring your joy, satisfaction, or fulfillment. It may start short, but add on to it throughout your week. Begin to do these things more often. 
3. Make time to do things you enjoy, even if you don’t feel like doing them: It can be hard to get into the habit of motivating yourself. Sometimes, you may not want to at all. Push past this feeling by trying to engage in a hobby or chosen activity for a few minutes. 
4. Do things by yourself: Humans are social creatures and are heavily motivated by peer acceptance. Practice intrinsic motivation by doing things alone, where there’s no one but yourself to impress. 
5. Be an amateur: Extrinsic motivation stresses accomplishments, which can be a difficult lesson to unlearn. Practice doing things badly. Sign up for a music lesson or new exercise class and relish in being an amateur. 

It can be hard to break out of the productivity mindset in which every action must have a measurable result. Practice doing things for the sake of doing them. What purpose is there to sing and dance in your kitchen? Well, because it’s fun and it makes you feel good. That’s reason enough. 

If you struggle with motivation, procrastination, or productivity, therapy can help. More often than not, you’re not lazy just because you struggle with finding the motivation to accomplish tasks. You might be struggling with anxiety or depression, or a dopamine-deficiency like with ADHD. You might be burnt out or have been so trained to seek out external rewards that you’ve forgotten how to tap into your intrinsic motivation. 

Therapy can help with all of this. Together with a therapist, you can retrain your brain to find the joy in hobbies and “useless” activities again. You can learn how to motivate yourself without the threat of punishment or use of external rewards. You can become more balanced, self-motivated, creative, and confident. 

Contact Lifebulb to be matched with a therapist near you today, or browse our list of online therapists to find someone who meets your needs. 

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