When people are motivated by external rewards such as money, prizes this is called extrinsic motivation.
Self-Determination Theory, created by Dr. Deci & Dr. Ryan suggests that the longer lasting intrinsic motivation has three main sources:
1. Competence: people need to gain mastery over tasks and learn skills for growth.
2. Connection and relatedness: People need to experience a sense of belonging and attachment to others. 3. Autonomy: people need to feel in control of their own behaviors, goals and destiny.
Self-determination theory suggests that when the above needs are met, people will be more internally driven to reach their goals. However, research has discovered that this does not necessarily happen automatically.
A person who desires to maintain sustained motivation must put forth a conscious effort to sustain the underlying needs that drive motivation.
Here are a few tips on how to do that:
1. Sign up for a race or competition, once your money is paid you can definitely not step down. You will be more motivated. (Autonomy)
2. Get Support: join a club or group, train with a friend, hire a coach. You can even ask a friend to hold you to your commitments. (Connection)
3. Gain competence, learn new mental skills or perfect your biomechanics and gain mastery over maintaining and holding different paces. (competence)
4. Get an energizing music play list with beats per minuet that match your exercises or the cadence you desire. (Autonomy)
5. Choose the right equipment for you. Each person is different and finding what works best for you is important and empowering. (Autonomy)
6. Come up with your own ways to stay connected, gain mastery over new skills and remain in control of your destiny.
Need Help? Email Karen@TrueFormCoaching.com. Www.trueformcoaching.com. Call 520-955-9503