If extrinsic motivation is all about the external factors you can’t control, intrinsic motivation is all about what’s inside you. Namely, it deals with the desire to seek out new challenges, improve yourself, gain more knowledge, or assess your skills[viii].
Intrinsic motivation is long-lasting and most likely won’t leave when you face insurmountable challenges. It’s also self-sufficient, meaning there’s nothing outside of yourself that affects it.
Some of the most common intrinsic motivators include:
- the desire to improve yourself (e.g. learn a new skill, feel stronger);
- enjoyment in the action (e.g. the rush from running or playing tennis);
- the challenge or assessment of your capabilities (e.g. doing a difficult climbing route);
- self-expression and creativity (e.g. sketching, creating music).
It’s easy to come up with extrinsic motivators (looking better, making more money, achieving status), while intrinsic motivation is less tangible and more difficult to describe and quantify.
However, in the end, it’s like the difference between feeling self-confident in an expensive car and feeling self-confident by believing in yourself. An expensive car can help you feel more confident, but it’s an external factor that can be taken from you, consequently taking all of the perks like improved self-confidence with it.
If you want to maximize your chances of forming a regular habit of exercise, it’s necessary to have at least one powerful intrinsic motivator.
The simplest way to find this motivator is to find a physical activity you love doing. Most people who struggle with getting exercise force themselves to go to the gym or attend fitness classes they hate. What they’re doing is the total opposite of intrinsic motivation.
Introducing a habit of regular physical activity starts with finding activities you enjoy that you would practice even if they didn’t give you any external rewards like better looks.
To further strengthen your intrinsic motivation, consider picking a physical activity that will teach you a new, challenging skill. It will combine your enjoyment of the activity with the desire to improve and challenge yourself, leading to a strong mix of intrinsic motivators.
For an example, my choice of sport is climbing. This kind of physical activity is not only fun (which is enough to fuel my motivation for regular exercise), but also forced me to learn a new way of moving my body, expressing my individual style through climbing. I constantly challenge myself by trying harder and harder routes.
It’s both a physical and mental challenge that is perfect for long-lasting motivation. The additional benefits – improved physique and strength – are only a nice perk, not the end goals in themselves.
Now think of your regular 60-minute fitness class with exercises you hate and tell me if there’s even a modicum of intrinsic motivation to find there. While climbing might not be your choice, try to find something that you can enjoy as much or more.
In 1997, researchers at the University of Rochester and the University of Southern Utah conducted a study on intrinsic motivation and exercise adherence[ix]. One group of participants participated in Tae Kwon Do classes while the other group attended classes of aerobics.
The first group adhered to their fitness routine better than the second one. It turned out they focused on enjoyment, competence, and social interaction – all three being common intrinsic motivators for exercise.
As the scientists noted, “despite the fact that people primarily cite extrinsic reasons for exercising, intrinsic motivation remains a critical factor in sustained physical activity.”
The implications of the study are clear and support the previously shared advice. In the scientists’ words, “since session enjoyment predicts attendance and adherence, making exercise or physical activities more intrinsically motivating (i.e. fun, personally challenging) might be a viable route to enhancing persistence.”