How can you use self-determination theory to enhance intrinsic motivation for goal pursuit?

Do you have goals that you want to pursue but struggle to find the motivation to do so? If so, you might benefit from learning about self-determination theory (SDT), a psychological framework that explains how different types of motivation affect our behavior and well-being. In this article, you will discover how you can use SDT to enhance your intrinsic motivation, which is the most powerful and satisfying form of motivation for goal pursuit.

1 What is self-determination theory?

SDT is a theory that proposes that humans have three basic psychological needs: autonomy, competence, and relatedness. Autonomy means having a sense of choice and control over your actions. Competence means feeling capable and effective in what you do. Relatedness means feeling connected and valued by others. When these needs are met, you experience intrinsic motivation, which is the motivation that comes from within, based on your interests, values, and enjoyment. Intrinsic motivation is associated with higher levels of creativity, performance, and well-being.

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Carla Schultz

Diversidade, Equidade e Inclusão | LinkedIn Creator | Palestrante | Comunicação | Mãe da Manuela | Consultora DE&I
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Você sabia que a teoria da autodeterminação, quando aplicada a pessoas com deficiência, destaca a importância de superar barreiras externas que podem surgir em diferentes aspectos da vida? A teoria da autodeterminação pode ser um guia valioso para a criação de ambientes que capacitam pessoas com deficiência a superar barreiras externas, permitindo-lhes perseguir seus objetivos com autonomia e eficácia.

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2 What are the other types of motivation?

According to SDT, there are also other types of motivation that are based on external factors, such as rewards, punishments, expectations, or norms. These types of motivation are called extrinsic motivation, and they vary in how much they support or undermine your psychological needs. For example, if you pursue a goal because you want to impress someone, you might feel less autonomous and more pressured. If you pursue a goal because you want to avoid a negative consequence, you might feel less competent and more anxious. If you pursue a goal because you want to belong to a group, you might feel less authentic and more dependent.

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3 How can you enhance your intrinsic motivation?

One of the key implications of SDT is that you can enhance your intrinsic motivation by creating conditions that support your psychological needs. To do this, you should strive to choose goals that are in line with your values and interests, rather than those imposed by others. Additionally, try to seek feedback and learning opportunities that focus on developing your skills and knowledge, rather than those that emphasize performance or comparison. Finally, connect with people who share your goals and values and who support your autonomy and competence, instead of those who pressure or judge you. This will help you feel more engaged, competent, confident, related, and motivated in your goal pursuit.

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Prajesh Chhanabhai

Change Maker I CROSSROADS Coach I Experienced Student Success and Engagement I Podcaster I
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Let people choose: Example: Instead of telling someone exactly how to reach a goal, ask them what approach they prefer. This gives them a sense of control. Make goals achievable: Example: If a goal is too hard, it can be discouraging. Make sure goals are challenging but doable, so people feel good about their progress. Encourage teamwork: Example: Doing things with others who have similar goals can be motivating. It feels good to know you're not alone.

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4 What are the benefits of intrinsic motivation?

Enhancing your intrinsic motivation can bring many benefits to your career and personal growth. You are more likely to persist and overcome challenges in your goal pursuit due to a stronger sense of purpose and meaning. Your higher level of interest and enthusiasm can help you achieve your goals and perform well. Moreover, you can experience positive emotions and well-being with a higher level of satisfaction and fulfillment.

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Prajesh Chhanabhai

Change Maker I CROSSROADS Coach I Experienced Student Success and Engagement I Podcaster I
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By letting people choose how they approach goals, make goals doable, encourage teamwork, celebrate personal victories, give helpful feedback, promote learning, and connect goals to personal values. This creates a supportive environment that keeps people motivated and satisfied in reaching their goals.

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5 How can you measure your intrinsic motivation?

If you want to assess your intrinsic motivation for a specific goal or activity, you can use the Intrinsic Motivation Inventory (IMI). This self-report questionnaire measures how much interest, competence, effort, choice, pressure, and relatedness you experience in the activity. You can find the IMI online and use it to evaluate your intrinsic motivation for different goals or activities. Additionally, it can help you track your progress and identify areas for improvement.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Prajesh Chhanabhai

Change Maker I CROSSROADS Coach I Experienced Student Success and Engagement I Podcaster I
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Celebrate personal victories: Example: When someone accomplishes something, focus on why it matters to them, not just the outcome. This helps them find joy in the process. Give helpful feedback: Example: Instead of just saying "good job," provide specific feedback on what went well and how they can improve. This builds confidence and competence. Learn and grow: Example: Emphasize that it's okay to make mistakes. The important thing is to learn from them and get better over time. Connect goals to values: Example: Help people see how their goals align with what's important to them. Knowing why a goal matters can make it more meaningful.

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How can you use self-determination theory to enhance intrinsic motivation for goal pursuit?

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1 What is self-determination theory?

2 What are the other types of motivation?

3 How can you enhance your intrinsic motivation?

4 What are the benefits of intrinsic motivation?

5 How can you measure your intrinsic motivation?

6 Here’s what else to consider

Career Counseling

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How can you use self-determination theory to enhance intrinsic motivation for goal pursuit?

1

2

3

4

5

6

1 What is self-determination theory?

2 What are the other types of motivation?

3 How can you enhance your intrinsic motivation?

4 What are the benefits of intrinsic motivation?

5 How can you measure your intrinsic motivation?

6 Here’s what else to consider

Career Counseling

Rate this article

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