Understanding the differences between extrinsic and intrinsic motivation

Why is motivation important?

Motivation is a key component behind every action we do. Whether it’s getting out of bed, completing a task, or setting a long-term goal for your future, we need motivation in order to take the steps toward achieving what we set our minds to. Starting healthy habits and behaviors that lead to positive outcomes are all possible when we are motivated.

But staying motivated isn’t always easy, which is why it’s important to stay persistent and take action to stay on track. Taking additional steps to boost your confidence and make your daily tasks more manageable can be helpful if you’re running low on motivation.

What are the two types of motivation?

Everyone finds motivation in different ways. The things that motivate you can be categorized as either extrinsic or intrinsic motivation. Here is a quick overview of how each type of motivation works:

What is extrinsic motivation?

Extrinsic motivation is when you do things because of an external driving force. This can occur from anything related to receiving a reward or achieving a positive result as a result of your actions. Most extrinsic motivation is aimed at getting something good, but it can also come from avoiding a bad outcome.

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Here are some examples of extrinsic motivation:

• Working hard in school to get good grades or win a scholarship
• Using an electric toothbrush to reduce cavities
• Lifting weights and eating protein bars to gain muscle
• Showing up to work on time every day to avoid getting fired
• Dressing up in nice clothing in hopes of getting compliments

What is intrinsic motivation?

Intrinsic motivation is what causes you to do things when you actually want to do them. Finding a reward or reason to do something is not necessary because you find enough gratification from performing the action itself. Any external reward that comes as a result of intrinsic motivation is simply a bonus.

Some examples of intrinsic motivation include:

• Studying anthropology because you find it interesting
• Switching to dairy-free milk because you like the taste more
• Going on a long bike ride for fun
• Wearing a new shirt because you like how it looks
• Picking up an extra shift because you enjoy working

Is intrinsic motivation better than extrinsic motivation?

Intrinsic motivation may feel more genuine, but it’s not necessarily better than extrinsic motivation. In crucial situations where intrinsic motivation isn’t possible, you need to have external driving factors to keep you going. For instance, if you don’t enjoy working, then setting external goals like working toward a raise or promotion will motivate you to do your best. If physically leaving the house to go to work is difficult, consider external reasons like being on time or making it to an important meeting.

Extrinsic motivation can also enhance intrinsic motivation, but only if it isn’t overused. The right amount of extrinsic motivation can help you feel intrinsically motivated in the future, but too many rewards or getting constantly rewarded for below the bare minimum can make things worse over time.

Juggling between extrinsic and intrinsic motivation

Everyone’s definition of what activities require extrinsic or intrinsic motivation is different. Even if you can’t do the dishes without being told to, someone else out there actually likes doing them because they find it relaxing. Finding the right balance between extrinsic and intrinsic motivation in your day-to-day will help you carry out your tasks as needed.