Understanding Motivation: Extrinsic, Introjected, Intrinsic, and Identified
Motivation is the driving force behind our actions, but not all motivation is created equal. Understanding the different types of motivation can help us harness our drive more effectively and make meaningful progress toward our goals. In this blog, we'll explore four key types of motivation—Extrinsic, Introjected, Intrinsic, and Identified—and provide action steps to cultivate healthier and more sustainable motivation.
1. Extrinsic Motivation
Definition: Motivation that comes from external rewards or pressures rather than personal enjoyment. Examples: Working for a paycheck, studying for good grades, or exercising to receive compliments.
Action Steps to Use Extrinsic Motivation Wisely:
Set up external rewards to build positive habits (e.g., treat yourself after completing a challenging task).
Use accountability partners to create external motivation.
Recognize when external rewards are driving unhealthy pressure and adjust accordingly.
2. Introjected Motivation
Definition: Motivation driven by internal pressures such as guilt, shame, or obligation, rather than genuine desire. Examples: Going to the gym because you'd feel guilty if you skipped, or studying to avoid feeling like a failure.
Action Steps to Move Beyond Introjected Motivation:
Shift from "I have to do this" to "I choose to do this because it benefits me."
Practice self-compassion; remind yourself that failure does not define your worth.
Reframe tasks by connecting them to personal values rather than negative emotions.
3. Identified Motivation
Definition: Motivation that comes from recognizing the personal value of an activity, even if it’s not enjoyable. Examples: Waking up early to meditate because you believe in its benefits, or eating healthy for long-term well-being.
Action Steps to Strengthen Identified Motivation:
Clarify your why—write down why the task is important to you.
Create a vision board or journal about how the action aligns with your long-term goals.
Remind yourself that even if a task isn’t fun, it serves a meaningful purpose.
4. Intrinsic Motivation
Definition: Motivation that comes from genuine enjoyment and personal fulfillment rather than external rewards. Examples: Playing music for fun, reading because you love learning, or exercising because it makes you feel good.
Action Steps to Cultivate Intrinsic Motivation:
Find ways to make tasks enjoyable—add music, gamify them, or pair them with something you love.
Focus on progress and personal growth rather than outcomes.
Engage in activities that spark curiosity and passion.
Final Thoughts
Understanding these types of motivation can help you shift from reliance on external rewards to a more sustainable, internally driven approach. While extrinsic and introjected motivation can be useful in certain situations, aiming for more identified and intrinsic motivation leads to greater satisfaction and long-term success.
What type of motivation drives you the most? Let us know in the comments!
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