Find your drive with intrinsic and extrinsic motivation
Have you ever noticed that your attitude towards a task or a project can change everything ? Your motivation for everything you do out of curiosity and with fun is a huge factor in the quality of the results and your own satisfaction - in all areas of life. With motivation, everything is often easier, faster and better. There are two types of motivation that you can use for yourself and that make life easier from childhood onwards. In this story, you will learn more about the importance of intrinsic and extrinsic motivation - how you can learn and use them. And how you can use them to overcome your inner demons .
Intrinsic vs. extrinsic motivation: differences, definition and examples
Motivation is the driving force that prompts us to perform certain actions or achieve goals. It can be divided into two categories: intrinsic and extrinsic motivation. Intrinsic motivation comes from a person's inner drive , from interest or enjoyment in the activity itself. For example, when...
- …a musician finds the motivation to practice every day out of love for music.
- …a runner goes jogging every morning because she enjoys running.
- …a hiker climbs a mountain every week because he loves heights and nature.
On the other hand, there is extrinsic motivation , which is driven by external factors , such as rewards or punishments . For example, when...
- …an employee works hard to get a raise or promotion.
- …a student studies hard to get a good grade.
- …an athlete trains to win a competition.
Both types of motivation play a crucial role in various areas of life, such as work, family, sports, hobbies and voluntary work. They influence our performance , our commitment and our general satisfaction in these areas.
Examples of extrinsic motivation or incentives
Extrinsic motivation is an invisible but constant companion on our journey through life. Even as babies , we learn to explore our surroundings and acquire new skills, often spurred on by the smiles and applause of our parents. So extrinsic motivation can help children and young people learn healthy habits and positive behaviors . Here are five ideas to encourage them:
- Reward systems: Set up a system where children can earn points or stars for certain activities, such as eating vegetables or studying for school, which can then be exchanged for small rewards.
- Positive reinforcement: For many children and teenagers, praise from parents is very important. Praise for a good grade at school or tidying up the room can be good motivation.
- Joint activities: Make family activities out of sports or time spent outdoors and in nature – this will motivate children to play actively and move around.
- Create a framework: Set clear rules and limits, for example regarding screen time, i.e. the use of mobile phones and other devices.
- Be a good role model : Children and adolescents are more likely to adopt positive behaviors when they see their parents practicing them.
You can also benefit from extrinsic motivation , especially when it comes to completing tasks that are very demanding or strenuous. Here are five tips to motivate yourself:
- Reward yourself: Treat yourself to a small reward after exercise or after a hard week at work – for example our Protein Crisp or a muesli bar with fast carbohydrates.
- Set clear and achievable goals: Whether it is a professional project or sport, achieving a goal can be a powerful motivator.
- Make your goals public: Share your goals (and successes) with others – the thought that others are also pursuing them can be a powerful motivator.
- Build in social responsibility: For example, commit to exercising with a friend or create a cleaning schedule with people in your household.
- Use apps and tools: Some apps or sports watches and trackers allow you to track your goals and make progress visible to motivate you with every success. This way, you can also cope better with smaller failures.
Extrinsic motivation is a tool that we can all use - but it also has disadvantages : for example, motivation often wanes as soon as the reward is removed or the "punishment" is no longer threatened. This can lead to a dependency on external, i.e. extrinsic, incentives . In addition, if used excessively, it can undermine intrinsic interest in an activity and thus impair long-term motivation and performance.
If we have the right intrinsic motivation, we can reach our full potential.
Learning and increasing intrinsic motivation – tips and examples
Internal motivation is particularly strong because we don't need anyone but ourselves to find and use it. However, it is all the more difficult to ignite it - the inner spark that drives us, the fun and passion that we find in very different things. Not because we expect a reward or want to avoid punishment, but because we see a deeper meaning in what we do.
Here are a few tips to encourage intrinsic motivation in children, but also to learn and increase it yourself:
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Encourage curiosity: In kindergarten and at home, children should be encouraged to ask questions and explore the world around them. In general, something exciting, thrilling or new can be intrinsically motivating for both children and adults.
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Support autonomy: Children are often motivated when given the freedom to make their own decisions, such as what book they want to read or what activity they want to do after school. This autonomy is also important for adults. When we are free to do what we are doing, everything is easier.
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Offer challenges: Set tasks for children or yourself that offer a certain level of challenge but are still achievable. For children, this could be a puzzle; for you, it could be a new training plan.
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Create a positive environment: A supportive and positive environment can help foster a love of learning and passion for various activities. For example, a good working atmosphere at work can have a positive effect on your intrinsic motivation.
- Show appreciation: Recognition should not only be a reward for the end result. Praise for the process and for the effort or dedication can promote intrinsic motivation.
Intrinsic motivation therefore plays a crucial role in developing new potential and the ability to achieve, even when no one applauds. It is the engine that drives us to continually surpass ourselves and give our best. It is therefore also linked to our self-confidence and self-esteem - and is the key to a deep and lasting satisfaction that comes from within and accompanies us through all phases of life.
Be your own fan: live easier with intrinsic motivation
If we recognize intrinsic motivation as a major driving force in our lives, shouldn't we try to be our own biggest fan ? Rewarding ourselves with our own recognition can help us be more successful and satisfied in both our personal and professional lives .
Intrinsic and extrinsic motivation both play an important role in our lives. However, while extrinsic motivation is more effective for simple tasks , intrinsic motivation is essential for complex tasks and long-term performance improvement .
With this Dextro Energy* story, we hope we have given you a few important tips on how to motivate yourself to achieve everything you set out to do. And if you need a little boost (or a little extrinsic incentive) on your way there, we are always at your side with our dice , minis and our school material .
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* contains carbohydrates
A varied, balanced diet and a healthy lifestyle are important.
Sources:
https://www.hsu-hh.de/intrinsische-und-extrinsische-motivation
https://www.danpink.com/resource/ted-talk-the-puzzle-of-motivation/
https://medium.com/@singhwhocodez/summarizing-the-ted-talk-the-puzzle-of-motivation-491dadd75f74
