Intrinsic and Extrinsic Motivation
What is the difference between intrinsic and extrinsic motivation?
An intrinsic motivation is something that doesn’t have any external rewards. They come from the inside. Intrinsic motivators are things we do because we find them personally rewarding. We are invested in the process, not just the end goal.
An extrinsic motivation is one that is done for a reward. Extrinsic motivation comes from the outside. Extrinsic motivators are things we do for a reward or to avoid punishment. They include reward charts, stickers, treats and avoiding something unpleasant.
Sometimes we start doing something because of an extrinsic motivation but as time goes on our motivation can become intrinsic. Things we are intrinsically motivated to do are more likely to be things we can sustain for longer periods of time. This is because they meet our psychological needs including feeling connected with others, competent and autonomous.
Adjusting motivators
Think about what motivates you and your children. If you focus on the end goal your motivations are probably extrinsic.
Using bribes, for example stickers, or threats to get your child to do something are extrinsic motivators. These might work in the short term but long term they are ineffective. To move towards intrinsic motivators try to see the fun, the opportunity for connection or the challenge in a task. Give your child choices to help them feel heard and support them to discover what they enjoy in a task.
If you are going for a walk and the focus is purely on increasing heart rates you may find you are met with resistance from your child. If you set off for your walk wondering what you will see and do together your child is more likely to be motivated to join you and you might be met with less resistance. The long term result of the intrinsic motivation in this example is your child grows up more likely to appreciate the joy that can be found on walks. If your child joins you on walks because they have been extrinsically motivated to do so, they are less likely to want to go for walks as an adult when there is ‘nothing’ in it for them.
“Enjoy the journey, enjoy the process. The destination is always changing. ”
Real life examples
Puzzles and crafts
Intrinsic motivation - Choosing to solve a puzzle or spending time on crafts because you enjoy them, like the challenge or find them relaxing.
Extrinsic motivation - Completing them to win a prize, be the best or because someone has told you you should.
Learning a new skill or completing an externally set task
Intrinsic motivation - Working on a task because you enjoy the challenge, learning or working in a team.
Extrinsic motivation - Working the task to please someone else or so you don’t get into trouble.
Meal times
Intrinsic motivation - Eating a food to nourish your body, trying new foods because you enjoy experiencing new things.
Extrinsic motivation - Finishing ‘healthy foods’ to earn a treat like an ‘unhealthy’ pudding.
Exercise
Intrinsic motivation - Enjoying the energy boost, the time to think or finding it fun.
Extrinsic motivation - Doing it to lose weight, be healthier or win a prize.
“It is good to have an end to journey toward; but it is the journey that matters, in the end.”
