To help you progress, it's useful to understand how your motivation is built—and how you can develop it. I like to say that Motivation is a "cousin" of self-confidence. It's a very strong link. Work on one and you'll improve the other.
More intrinsic, more extrinsic... Here's how motivation can be explained.
Intrinsic Motivation: Pleasure, Learning, Accomplishment
It is defined as practicing an activity for its own sake—because you enjoy taking part in the activity, because of the satisfaction felt after practicing, and in the absence of external contingencies (Vallerand & Halliwell, 1983; Vallerand & Thill, 1993).
Knowledge
This is defined by doing an activity for the pleasure and satisfaction experienced when learning something new, when exploring new movements.
It shows itself through:
- a taste for exploration
- curiosity
- intrinsic goals to learn
- intellectual intrinsic motivation to learn
- the desire to know and understand
- the search for meaning
Achievement / Accomplishment
A person is motivated by accomplishment when they do an activity for the pleasure and satisfaction felt while achieving, creating something, or trying to meet a difficult challenge (Brière et al., 1995).
It shows itself through:
- the desire to try new movements
- the satisfaction felt when performing movements
- the pleasure of taking on motor and sporting challenges
Stimulation
A person has intrinsic motivation toward stimulation when they practice to experience stimulating sensations provided by their practice or participation. It's pure pleasure, without a search for knowledge or accomplishment.
It shows itself through:
the sensory pleasure felt by the body when it comes into contact with water (swimming), air (running), etc.
Extrinsic Motivation: Acting for External Consequences
It is defined as practicing an activity to obtain satisfaction that comes from a cause external to the activity itself (Vallerand & Thill, 1993).
Identification
(3rd level of self-determination)
This is the regulation of behavior by a free choice of the individual who identifies the reason for their choice. The consequence is external and not linked to pleasure and satisfaction (Example: practicing sport to stay fit).
Introjected regulation
(2nd level of self-determination)
The individual represents sources of external contingencies, but the source of control lies within them. This internal source of control exerts pressure on the person (example: the individual tries to avoid feeling guilty for not having attended all practice sessions).
External regulation
(1st level of self-determination)
This is the lowest level of self-determination. The individual regulates their behavior to obtain a reward, avoid a punishment, or comply with imposed constraints.
Integrated regulation
This is the most internalized form of extrinsic motivation. When well integrated, regulation mechanisms produce a sense of personal investment. At this level of integration, a behavior previously governed by external forces is fully assimilated and internally controlled.
Levels of Self-Determination and Their Effects on Behavior
High level of self-determination
Positive consequences:
- Cognitive flexibility
- Conceptual learning
- Creativity
- Interest
- Positive self-esteem
- Positive emotions
Note: Identification would produce the most cognitive flexibility among extrinsic motivations.
Low level of self-determination
Negative consequences:
- Reduced concentration
- Lowered self-esteem
- Reduced perseverance
- Decreased performance
- Reduced self-satisfaction
In conclusion, extrinsic motivation consists of regulating behavior for consequences external to the simple pleasure and satisfaction tied to the activity itself. It exists at different levels of self-determination, ranging from the lowest level (reward, external contingencies) to the highest level where the reason for the behavior is freely chosen by the person.
Amotivation
It is a state of non-regulation. The individual no longer perceives links between their actions and the results. They no longer control either the reasons for practicing or the results they wish for. They are in a state of resignation and experience feelings of confusion (Brière et al., 1995).
For example: "I would like to play basketball but I'll never be capable of it."
In conclusion, amotivation represents the lowest level of self-determination, where the individual is in a state of learned resignation. Indirectly, amotivation highlights the strong link between self-confidence, confidence in carrying out a task, and motivation toward that task.
Important note
These different forms of motivation are associated with different regulation processes. Amotivation is, for example, associated with a devaluation of the activity, a feeling of incompetence, and the perception of a lack of control, whereas intrinsic motivation is associated with the pleasure felt, the satisfaction experienced, and the ongoing interest you show in practicing the activity.
Frédéric Damato
Mental coach, Rennes
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