If you have a difficult time setting and achieving goals, or even just completing simple tasks, understanding the mechanics of motivation can help improve your habits. It can also make your day-to-day much easier if you find yourself in a position of authority and have the impossible job of motivating those around you.

The concept of intrinsic motivation is contained within a framework of psychological study called Self-Determination Theory, developed by Richard Ryan and Edward Deci. Read about the origins and development of SDT in an interview with Ryan and Deci here. You can also take a look at their pivotal 1985 book Intrinsic Motivation and Self-Determination in Human Behavior. The core of SDT focuses on the concepts of autonomy, competence, and relatedness — three simple ideas efficiently explained in this short video. For more about the fundamentals of SDT, click here.

Extrinsic motivation may not have as long-term power as intrinsic motivation, but it can still be an effective driver of performance (more effective for some than others). One of the greatest pitfalls of extrinsic motivation, however, is the overjustification effect. Explore this study of West Point cadets, which demonstrates the negative impact of multiple motivators on their career outcomes. Research has reliably shown that intrinsic motivation is weakened when extrinsic motivators are introduced. So take a beat and trust in the feelings of autonomy, competence, and relatedness before you resort to external incentives.   

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