For many people a lack of motivation is a key barrier to being active.
We have shared before that there are different types of motivation. You may be familiar with the terms extrinsic and intrinsic motivation. Extrinsic motivation is when you are motivated to do a task for an external outcome or reward you expect to receive. Intrinsic motivation is characterised by the enjoyment of the process of a task. It stems from enjoyment and the desire to improve and challenge yourself.
However, we can break this down even further!
Self Determination Theory suggests that there are a number of different types of extrinsic motivation which have different effects on our engagement in physical activity.
In the picture below you will see a range of different types of motivation.
1. CONTROLLED MOTIVATION
An example of extrinsic regulation is exercising because someone is forcing you to. An example of introjection is exercising because you think you should or have to. These are more unhelpful forms of motivation and called “controlled motivation”. These types involve pressure from yourself or others. Perhaps you feel you have to lose weight, look a certain way or please others. If you are driven by these types of motivation, exercise is likely to feel like a chore and something you “have to do”. These types of motivation tend to be unhelpful for long-term exercise adherence and wellbeing. You are more likely to be inconsistent and feel negative about yourself.
2. AUTONOMOUS MOTIVATION
More helpful forms of extrinsic motivation are identification, for example exercising to achieve a personal goal and integration, for example exercising because it reflects your personal values. These are “autonomous” forms of motivation. You exercise because you want to, rather than because you feel like you have to. These types of motivation are linked to better wellbeing and exercise adherence.
Then we have intrinsic motivation – exercising because you enjoy it.
As you read this, consider where your motivation for physical activity tends to come from and whether your motivation is mostly helpful or unhelpful right now.
TAP INTO MORE HELPFUL FORMS OF MOTIVATION...
To tap into more helpful forms of motivation, some questions to ask yourself are:
Are there any types of physical activity that you enjoy? Remember this doesn’t have to be traditional forms of exercise and can include general movement.
Why does being active matter to you? Carry on asking yourself until you can’t think of any more answers.
How will engaging in physical activity make your life better?
Remember it’s normal for motivation levels to fluctuate but connecting with more autonomous forms of motivation can support your wellbeing and help you to keep active over the long-term.
Chloe & Hannah
The Psychology of Movement
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