Building Better Habits: How Motivation Fuels Goal Success
Welcome back to part two of our “Building Better Habits” series (if you missed part one, click here to check it out). Last time we went over how to set a goal (and make it SMART), We also talked about how using the SMART goal system makes your goal not only more defined and actionable, but also more achievable. This time around, I want to dive a bit deeper into the motivation behind a goal.
Believe it or not, motivation can be a big determining factor in the success of a goal. Obviously, I’m being a little sarcastic here, but one’s motivation can truly impact the chances of reaching your goal. For example, you don’t see Olympic athletes being dragged into their training facilities to practice, they want to be there and are motivated to do so. But what is motivation? Is it just something we as humans innately have or is the answer more nuanced than that?
The Oxford dictionary defines motivation as “the general desire or willingness of someone to do something” or “why someone would do something”. This “Why” is different for everyone but, in general, can be explained using a popular theory in psychology called the Self-Determination Theory (SDT). Within SDT Motivation is separated into three different components: amotivation, extrinsic motivation, and intrinsic motivation. For the purposes of this piece we’ll be mainly focusing on extrinsic and intrinsic motivation, but think of amotivation as “step 0” if you will. Now let's take a closer look at the differences between using extrinsic and intrinsic motivation and how they can be applied to your SMART goal, starting with Extrinsic Motivation.
Extrinsinc motivation
Extrinsic motivation refers to behavior that is driven by external rewards such as money, fame, grades, or praise. This type of motivation arises from outside the individual, as opposed to intrinsic motivation, which originates within the individual. For example, if your goal is to lose weight, an extrinsic motivator might be a reward system where you treat yourself to a new outfit or a spa day after reaching certain milestones.
Extrinsic motivation can be very effective in the short term. It can provide the initial push needed to start working towards a goal. However, relying solely on external rewards can sometimes lead to a lack of satisfaction once the reward is obtained. It's crucial to balance extrinsic motivators with intrinsic ones to maintain long-term commitment and fulfillment.
Intrinsic motivation
Intrinsic motivation, on the other hand, is the drive to do something because it is inherently interesting or enjoyable. This type of motivation comes from within the individual. For example, if you enjoy running because it makes you feel good and you love the process, that is intrinsic motivation.
Intrinsic motivation is powerful because it is self-sustaining. You are more likely to stick with your goals because the activity itself is rewarding. You are not dependent on external rewards, which can fluctuate and be unpredictable. Intrinsic motivation leads to deeper engagement, higher levels of creativity, and greater satisfaction. (Perhaps like trekking thru the Grand Canyon or a casual climb up Mt. Everest).
Applying motivation to your “smart” goal
Now that we understand the two main types of motivation, let's discuss how to apply them to your SMART goals.
Identify Your Why: Clearly articulate why you want to achieve your goal. Write down both extrinsic and intrinsic reasons. For example, if your goal is to run a marathon, your extrinsic motivator might be the medal you’ll receive at the end, while your intrinsic motivator might be the joy of running and the satisfaction of pushing your limits.
Create a Reward System: Use extrinsic motivation to your advantage by setting up a reward system for yourself. This can help you stay on track, especially during the initial stages of working towards your goal. Make sure these rewards are meaningful and something you genuinely look forward to.
Find Joy in the Process: Focus on the aspects of your goal that you genuinely enjoy. This will help you tap into your intrinsic motivation. If your goal is related to fitness, find activities you love, whether it's dancing, hiking, or playing a sport. The more you enjoy the process, the more likely you are to stick with it.
Reflect and Adjust: Regularly reflect on your progress and how your motivations are influencing your behavior. If you find that extrinsic rewards are no longer motivating you, or if you’re not enjoying the process as much as you used to, it might be time to adjust your approach. Keep experimenting until you find a balance that works for you.
conclusion
Motivation plays a crucial role in achieving our goals. By understanding the differences between extrinsic and intrinsic motivation, and by applying these concepts to our SMART goals, we can create a more effective and enjoyable path towards success. Remember, the journey is just as important as the destination. So, find what drives you, enjoy the process, and celebrate your achievements along the way.
Stay tuned for part three of our “Building Better Habits” series, where we will discuss the importance of consistency and how to maintain your new habits in the long term. Until then, keep setting those SMART goals and stay motivated!
Yours in health,
Andrew
Source:
Lox, Curt, et al. The Psychology of Exercise: Integrating Theory and Practice. Routledge, 2020.