"Intrinsic motivation...is an
internal form of motivation. You strive towards a
goal for personal satisfaction or accomplishment."
MOTIVATION: INTRINSIC VS. EXTRINSIC
(page 6)
By Monica A. Frank, Ph.D.
HOW DO YOU DEVELOP MORE INTRINSIC MOTIVATION?
1)
Develop internal rewards. If you tend to need extrinsic motivation, you can develop intrinsic motivation by initially tying internal rewards to external motivators. For example, if you want to lose weight and you find it helpful to be part of a weight loss support group, you can use that external motivator to develop internal rewards. As you start to lose weight due to the external support, focus on how good you feel physically as you lose weight and focus on the idea that you are losing weight due to the effort you are making. Identify specific changes you have implemented and give yourself credit for following through with these changes.
2)
Specific positive feedback. Be specific with positive feedback that you give yourself. Many people who need extrinsic motivation tend to be very negative in providing themselves with feedback. A good way to observe this is to keep a notebook for a week, or even a day, in which you record self-statements about the goal you are trying to achieve. Then review the list and mark whether the statements are negative or positive. Also, indicate whether the statements are specific or non-specific. Most likely, if you are externally motivated, you probably have more negative self-statements which also tend to be very specific whereas your positive self-statements are non-specific. Therefore, you want to make an effort to be more specific in your positive self-statements to develop more intrinsic motivations.
Intro--page 1
What is the difference between intrinsic and extrinsic motivation?--page 2
How does normal motivation develop?--page 3
What prevents the development of the proper balance of intrinsic and extrinsic motivation?--page 4
How is too much need for extrinsic motivation problematic?--page 5
How do you develop more intrinsic motivation?--page 6
Copyright © 2010 by Monica A. Frank, Ph.D. and
www.excelatlife.com. Permission to reprint this
article is granted if it includes this entire copyright
and link.
"We tend to set goals that are
unreasonable, perfectionistic, and unachievable."
GUIDE TO HOW TO SET ACHIEVABLE GOALS
By Monica A. Frank, Ph.D.
Often people state "I'm just lazy" or "I'm unmotivated" when they are unsuccessful. Yet, most
of the time, the problem isn't laziness, but lack of understanding about how to achieve goals.
For instance, I believe that much of the problem the American people have with weight control
is related to inability to set goals. Oh, we can set goals alright! We can set them until the
cows come home. But if we don't set goals properly we are unlikely to be successful. For
instance, I hear people all the time "I'm going to lose 10 pounds in the next two weeks" or
"I'm going to exercise an hour a day" or "I'm going to limit myself to 1200 calories a day"
or some combination of these statements in attempts to manage weight. However, even though
they might achieve these goals over the short-term, any long-term change is unlikely. They
will revert to old habits with resignation sighing, "I'm unmotivated. I'll never be able to
lose weight."
The same problem can occur in the work setting: "If only I could get organized, I would be
more successful at work." Or in sports: "I just don't stick with things. I give up too
easily." Again, the problem is likely to be problems with setting goals. We tend to set
goals that are unreasonable, perfectionistic, and unachievable. You may question this
statement, "What do you mean unachievable? I see people achieving these goals all the time."
Which is true. However, most likely they achieved their goals by following some of the
principles I discuss below.
GOAL SETTING PRINCIPLES
How Do You
Develop Your Dream Goal?--page 2
How Do You Develop
Specific Goals?.--page 3
What Are Other
Strategies for Goal Development?--page 4
Copyright © 2010 by Monica A. Frank, Ph.D. and
www.excelatlife.com. Permission to reprint this
article is granted if it includes this entire copyright
and link.
