In our initial sessions, we often ask why you started this journey. Revisiting your 'why' is the best way to stay consistent, especially when the novelty of a new routine fades or work gets overwhelming. Understanding the engine behind your actions is key to long-term success.
The Two Drivers of Action
Motivation generally falls into two buckets:
Intrinsic: Driven by internal factors, your values, enjoyment, or personal satisfaction.
Extrinsic: Driven by external factors, rewards, recognition, or avoiding negative outcomes.
Both are useful, but hitting a challenging goal, like mastering a complex lift or maintaining a fitness routine amidst a busy work week, usually requires a foundation of intrinsic motivation. Extrinsic rewards might get you to the gym, but intrinsic motivation keeps you coming back.
Understanding Intrinsic Motivation
Intrinsic motivation comes from within. It is driven by personal curiosity, enjoyment, or a genuine desire for self-improvement. Because it is self-sustaining, it leads to better engagement and long-term satisfaction.
Examples include:
Training because you enjoy how movement makes you feel.
Learning a new skill for the satisfaction of mastery.
Exercising to improve your own health metrics.
Helping others because it aligns with your values.
If you find your internal drive is missing, our personal training sessions often help clients rediscover that sense of purpose.
Understanding Extrinsic Motivation
Extrinsic motivation relies on external prompts, such as rewards or consequences. While effective for short-term tasks, over-reliance can lead to 'reward fatigue,' where you lose interest if the external incentive is removed.
Common examples include:
Earning a bonus for hitting performance targets.
Public recognition or praise for an achievement.
Competing in a challenge to win a prize.
Avoiding fines or social disapproval.
Balancing Your Drive
Neither type of motivation is inherently 'better.' It is about using the right tool for the right situation.
Use Intrinsic Motivation to foster long-term habits and sustain a lifestyle change. It is your bedrock for resilience.
Use Extrinsic Motivation to kickstart a behavior or push through a short-term hurdle, like hitting a specific deadline or getting out the door on a rainy Singapore afternoon.
Be mindful: relying only on extrinsic factors can erode your intrinsic desire over time. If you constantly do things only for the 'prize,' you may eventually burn out. A balanced approach is usually the most sustainable.
