Intrinsic and extrinsic motivation
Maybe you are here because you are suffering from motivation fluctuations or you are demotivated. If you know what motivation is, you can apply motivation factors and tips.
What is motivation? Here are a few examples:
We can harmonize our body and mind for different areas of life.
Body and mind work together and can both be motivated. The mind is determined by your thoughts, goals and worries, while the body is influenced by stimuli such as hunger, thirst or the urge to move.
- Mental goal = get fitter
- Physical goal = exercise
For example, you can choose the path of motivation from the inside out. This way you can set the start in your mind and bring your body in balance with it. In other words, let the body follow the mind. It is also possible the other way around.
If you want to go to the gym, but you can't get motivated to do it, then set yourself the goals and possibilities to motivate yourself mentally for the sport. Go to the gym and observe how you feel afterwards.
Rarely will you think to yourself, "I wish I had stayed home." At least that's what I've found for myself.
How motivation arises
Our motivation is determined by motives, needs and incentives. They determine why we do or do not do something. Our actions can be traced back to motives.
One motive, for example, can be the achievement motive. It aims at experiencing one's own competence. For example, you want to increase your endurance so that you can run the next marathon at full speed!
There are hundreds of motives. The three basic motives are:
- Achievement motive = increase ability and competence. Hope for success
- Power motive = need for control, responsibility, influence, strength, fame or superiority.
- Connection motive = feeling of success when socially connected (feeling socially included).
Types of motivation. Extrinsic and intrinsic motivation described in brief bullet points: Intrinsic (person factor)Intrinsic (person factor)
- From within
- Intrinsic motivation
- Meaningfulness (your why)
- Own values
- Hobbies, art, creativity
Extrinsic (environmental factors)
- Arises from external factors
- Financial incentives (salary)
- Wealth, power
- Praise, recognition and appreciation
- Expectations of other people
- Fear, consequences and disadvantages
- Social affiliation and status
The difference between intrinsic and extrinsic motivation explained:
How can you boost your motivation?
- Clarify the meaning of your work
- More fun means less stress
- The right mood or atmosphere can bring big positive changes
- Find daily motivation on social media through quotes, motivational videos or inspiring people and images
- Poor communication at work or in everyday life
- A permanently pessimistic attitude
- A permanent feeling of pressure
- Wasted time or unrealistic expectations
- Unclear goal setting
Your thoughts can become a trigger for demotivation, in which your inner dialogue may look like this:
- I can't do it...
- I'm just making mistakes...
- How do I get started...?
- It's not perfect yet...
- I have to... I have to... I have to....
- It has to be perfect. As good as possible is not enough for me....
There are numerous motivational killers. Many may be floating around in your mind as well. But there are also numerous motivational boosters that drive:
- Right now is the time to act
- I will not give up!
- I will win!
- I can do this!
- I have earned it!
- I have everything it takes to do this!
- My goals, my strategy and my patience are focused on my path
- How do I use my energy?
- Which energy guzzlers are superfluous and need less attention?
- Why am I motivated for one and demotivated for the other?
- What are the personal and environmental factors in relation to the activity and what can they be in the future?
- How do these factors relate to me and my activity?