Interest and motivation

Audio | Transcript | Infographic

Key points

  • Intrinsic motivation is the innate desire to seek out new challenges. It is driven by the enjoyment of a task itself, rather than via external pressures, or desires for reward.
  • Extrinsic motivation is the desire to perform in order to obtain a desired outcome.
  • Both intrinsic and extrinsic motivation are needed for continual, long-lasting progress.

Action steps

  • Make a list of pros and cons of going to the gym or playing your sport.
  • Notice that your pros are mostly intrinsic motivators. If there aren’t many intrinsic ones, try coming up with some more pros which are intrinsic motivation for you. Think about how you feel when you’re training or competing, and things are going well. What are the physical sensations in your body during and after training or competition? Why did you start training or playing your sport? Can you still find enjoyment in those reasons?
  • Where possible, question the cons. Are they really true? Are you catastrophising? Is there some small action you can take to help yourself not to feel this way?

Downloadable lists

What do you love most about training and exercising? What do you hate? Let me know in the comments.