What is the difference between intrinsic and extrinsic motivation?
Intrinsic motivation means doing something because the activity itself is enjoyable or interesting, like playing football because you love the game. Extrinsic motivation means doing it for something outside the activity, such as money, praise, a medal or avoiding trouble. Both are useful, but researchers have found that offering rewards for things people already enjoy can sometimes reduce their interest once the rewards stop.
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Two people swim at the same pool every morning. One is there because she loves the quiet of the water and the feeling of a smooth length. The other is there because his club gives a jacket to anyone who logs a hundred sessions. Same lanes, different reasons. That difference is what psychologists mean by intrinsic and extrinsic motivation.
The definitions
According to the Center for Self-Determination Theory, built around the work of psychologists Edward Deci and Richard Ryan, intrinsic motivation is doing something for its own sake, the way children play and explore. Extrinsic motivation is instrumental: you do the activity to reach an outcome outside it.
Extrinsic doesn't automatically mean bad. The same source describes extrinsic motivation as a range: at one end, doing something only because you're told to; at the other, doing something because you've come to see its value for yourself, even if it isn't fun in the moment. Filing your taxes promptly because you value being organised is extrinsic, but it's very much your own reason.
The theory also proposes three basic psychological needs: autonomy (feeling you choose), competence (feeling capable) and relatedness (feeling connected to others). Settings that support those needs tend to support the better kinds of motivation.
When rewards backfire
The surprising part of this research is the "overjustification effect". As Wikipedia's summary explains, when people are offered an expected external reward for something they already find enjoyable, their own interest can drop, especially once the reward stops.
It describes an early experiment by Deci in 1971: people who liked a puzzle were paid to solve it on one day only. On the day after the payments stopped, they spent less of their free time on the puzzle than before. The reward seemed to have turned play into a job.
The same page notes that the picture is nuanced: rewards that feel controlling are more likely to undermine interest, while feedback that simply tells you you're doing well, without strings, may not.
What this means day to day
- Protect the things you already love. If you enjoy running, think twice before turning every run into a points chase, a challenge badge or a side income. Some people thrive on it; others find the joy quietly leaks out. There's more in keeping a hobby just for fun.
- Use rewards for things you don't enjoy yet. For a dull task with no built-in pleasure, an external nudge can help you start. A coffee after the tax return is fair.
- Look for the intrinsic angle. Even chores can have one: the satisfaction of a tidy kitchen, the small skill of a perfect fold.
- Choose rather than comply. Feeling that you've chosen something tends to make it feel more your own. Reframe "I have to cook" as "I'm making the soup I like".
- Notice when praise becomes the point. If you only enjoy something when someone notices, it may be worth doing it once quietly, just for you.
For whether to treat yourself after sticking to a habit, see should you reward yourself?.
Mixed motives are normal
Most real activities blend both. You play in a five-a-side league because you love the game and because you'd feel bad letting the team down. You cook because you enjoy it and because people need feeding. That mix is fine. The useful question isn't "which kind is mine?" but "is the enjoyment still there?"
FAQ
Is intrinsic motivation always better?
Not always. Plenty of good things get done for extrinsic reasons, and some of those reasons become your own over time. Intrinsic motivation is valuable because it tends to keep going without outside props.
Can extrinsic motivation turn into intrinsic?
Something you started for a reason outside the activity can become enjoyable once you get competent at it. Many people start running for a charity event and keep going because they've grown to like it.
Do children react to rewards differently?
Wikipedia's summary cites research suggesting the undermining effects of rewards may be stronger for children than for college students. Many parents prefer praise for effort over prizes for things children already enjoy.
How do I find intrinsic motivation for something boring?
Look for a small skill to get better at, a way to make it social, or a choice within it. Competence, connection and choice tend to make tasks more engaging.
Sources
Written by the Zestasy editors. General information for curious adults, not medical, nutrition or training advice.