Extrinsic motivation is an external reward that is offered or given in exchange for completing an undesirable task. It’s a common tactic, like how parents reward children with gadgets for getting good grades, or a treat after a big cleanup. Extrinsic motivation works. It gives us the much needed push to get started, and sometimes what we have to do is just so awful, that we should be rewarded, shouldn’t we? Why say no to ice cream if you had to battle your phobia of needles when donating blood?
However, the reliance on extrinsic motivation can hamper the development of intrinsic motivation – the ability to motivate yourself to accomplish something. Instead of studying hard to get a new mobile phone, you study hard because you appreciate the knowledge you receive, or find learning about the topic to be fascinating.
Intrinsic motivation is vital for every individual. If you become too hung up on results and rewards, you end up losing sight of why you’re doing all this. You become at risk of feeling disappointed when things don’t turn out the way you hoped because you’re fixated on the end goal instead of the journey. Ultimately, intrinsic motivation produces better results and a happier mindset. So here’s a few steps you can take to practice it.
Do you promise yourself a reward after finishing something? Maybe a slice of cake after completing an assignment, or an hour of video-watching after 30 minutes of studying. While giving yourself a reward is a good way to keep you motivated, being too dependent on extrinsic motivation can end up becoming harmful.
Practice self-discipline
Think about how you convince yourself into working on a task you hate. If you find yourself giving ‘bribes’ like a snack after you’ve finished an essay, you should reduce that habit. Constantly rewarding yourself for minor things can end up creating an expectation for rewards, meaning you won’t even start doing something you should if nothing is on the table. You need to establish self-control and self-discipline. It’ll be difficult at first, but soon you’ll find yourself sitting down and getting started without dragging your feet.
Set small goals or break down large ones
Think of what you want to accomplish and write them down. Standard goals like ‘get good results’ or ‘exercise every week for a month’ should also go with smaller daily goals that are achievable. How can you split tasks to work towards a goal? Figure out which small habits can help. If you want to get good grades, then think of what you can do every day, like spending an hour writing notes about what you learned. Even if you’re not used to it, writing down your goals helps to remind you, and you can hold yourself accountable if you didn’t get it done!
Embrace mistakes
One of the reasons why it’s so difficult to inculcate intrinsic motivation is negativity. Negative thoughts and feelings drive away motivation, as you are afraid of failure or making mistakes. Our second tip mentions holding yourself accountable if you didn’t achieve a daily goal, but that does not mean you should chastise yourself. Think of why you didn’t make it and how you can improve. Some days are just more difficult than others, and sometimes, you just need a break. It’s important to keep this in mind so you don’t scare yourself out of trying.
Value the journey as much as the outcome
Finding joy or value in the process makes the end result more rewarding as well. Don’t only focus on the end goal, think about what you’ve learned and what you’ve gained. If you’re learning a new skill, keep track of your progress. Small improvements lead to success, like how you make fewer mistakes when playing the piano or how much faster you are when drafting your essay. While people often joke that ‘it’s about the friends we make along the way’, isn’t it true in many circumstances? Your life should not just be focused on achieving goals after goals, but the things you’ve learned and the people you’ve come to know.
Intrinsic motivation is hard to truly visualise, as it is something intangible. It’s a feeling that can be inconsistent: one day you might be able to start your project without any prompting, but the next day, you might feel burned out. Know that you’re working towards a mindset that values lifelong learning and improvement
