Intrinsic motivation is the drive to engage in an activity for its inherent satisfaction or enjoyment. Intrinsic motivation is driven by internal factors such as personal interest, passion, and curiosity. Intrinsically motivating activities are enjoyable, and challenging and provide opportunities for personal growth and development. These activities make you lose track of time because they are engaging and stimulating. A sense of autonomy, competence, and relatedness also characterises intrinsic motivation. Autonomy refers to the feeling of being in control of one’s actions. We are more intrinsically motivated when doing things out of choice. Competence refers to the experience of performing a task successfully and confidently. We feel more intrinsically motivated when we do things well. Relatedness refers to the sense of feeling connected to others and the environment. We are more intrinsically motivated when we do things that build bonds with others.

On the other hand, extrinsic motivation refers to the drive to do something for external rewards or to avoid punishment. Extrinsic motivation is typically called the ‘carrot and the stick’. It usually involves external factors such as gaining (or at least not losing) money, recognition, praise, or social status. Activities that are extrinsically motivating are those that we engage in to obtain rewards or avoid negative consequences. Extrinsic motivation is not necessarily harmful or ineffective. To some extent, we all need and thrive when receiving recognition and praise. However, when these external factors become our primary drivers, this can result in feelings of pressure, stress, and, ultimately, a lack of enjoyment.

Self-determination theory suggests that intrinsic motivation tends to be more powerful and long-lasting than extrinsic motivation. Intrinsically motivated individuals are more likely to engage in activities voluntarily and persist when facing challenges. They also tend to experience more positive emotions, which can lead to greater well-being and personal satisfaction. Extrinsic motivation, while useful in some contexts, can lead to a focus on external rewards at the expense of personal growth and development. However, the positive influence of both intrinsic and extrinsic motivation on sports performance is well-documented.

Extrinsic motivation can positively impact your performance when used in conjunction with intrinsic motivation. External rewards such as money and social status can be powerful incentives to make you perform at your best. For example, winning a prize or a trophy can be a source of pride and motivation. Extrinsic motivation can also promote adherence to training programs and improve performance. Think about times when you were spurred on by others providing positive feedback or praise for your progress and achievements.

Intrinsic motivation, because it is associated with what naturally brings you enjoyment and satisfaction, tends to make you put in more effort, persist in the face of challenges, and push yourself to new performance levels. Athletes who are intrinsically motivated are more likely to set and achieve challenging goals, and they are better able to handle setbacks and failures. When external rewards and recognition are absent, intrinsically motivated athletes tend not to be disheartened. Because they have a passion for their sport, they maintain a more positive attitude towards training and competition, ultimately leading to sustained success.

It is important to note that extrinsic motivation can also negatively affect performance. When athletes are overly focused on external rewards and the ‘applause of the crowds,’ they may lose sight of the intrinsic benefits of sports, such as personal growth, enjoyment, and challenge. This can lead to a decrease in motivation, satisfaction, and well-being. Additionally, excessive use of extrinsic motivation, such as punishment or criticism, can result in feelings of anxiety, pressure, and low self-esteem, which can negatively affect performance.
Coaches and athletes can promote intrinsic motivation by creating a supportive and challenging environment that fosters autonomy, competence, and relatedness. Athletes who feel they have a say in their training and competition, feel confident in themselves, and build strong bonds with others, are more likely to be intrinsically motivated.

The impact of your mental health on your motivation levels must also be recognised. Poor mental health can lead to feelings of hopelessness, lack of energy and reduced interest in once-enjoyable activities. In such cases, the support of an experienced mental health professional, ideally understanding performance psychology, can be helpful.