Motivation is tricky to figure out—sometimes, you feel like you’re unstoppable. Other times, your momentum evaporates into thin air.
Much like other states of mind, it’s fickle.
However, by understanding and harnessing the power of extrinsic motivation, it’s possible to maintain productivity and continue to grow, even when your drive dwindles.
In this post, we'll delve deeper into the world of extrinsic motivation, explore several types, and offer practical strategies to effectively use this potent force in your daily life.
Whether your goals are personal or professional, you’ll find practical applications worth trying. Let’s begin with a clear definition.
What is extrinsic motivation?
Extrinsic motivation is a drive that stems from external factors. These are things that push you to engage in activities or tasks in pursuit of rewards, recognition, or even to avoid negative outcomes. This type of motivation is all about a specific outcome or goal rather than doing something for its own sake.
The difference between extrinsic and intrinsic motivation
Extrinsic and intrinsic motivation come from different sources.
Unlike extrinsic motivation, which comes from outside sources, intrinsic motivation arises from an individual's inherent interest, enjoyment, or satisfaction derived from engaging in an activity for its own sake. It’s driven by the process itself rather than a specific outcome or reward.
While extrinsic motivation often yields tangible rewards or positive outcomes, intrinsic motivation fosters a sense of fulfillment and satisfaction, leading to improved mental health and overall wellness.
Though everyone is different, it’s always a good idea to harness both types of motivation depending on the situation and your end goal. However, this requires that you take the time to figure out the type of motivation that works best for you, which may require some experimentation and self-reflection.
Types of extrinsic motivation
Did you know there are different types of extrinsic motivation? Getting familiar with each helps you get to know yourself better—unlocking additional potential for both productivity and personal growth.
Here’s a closer look at these four key types:
External regulation
This is when motivation comes from tangible rewards, like money, or from trying to avoid negative consequences. Think about getting a bonus for finishing a project or avoiding a penalty by meeting a deadline.
Introjected regulation
Now, this one's all about doing things to maintain self-esteem, gain approval from others, or steer clear of feelings like guilt or shame.
It's not that you're genuinely interested in the task; it's more about feeling obliged or pressured to get it done. A good example is keeping a job so you don’t end up sleeping on your friend’s couch.
Regulation through identification
With this type of extrinsic motivation, you're able to see the personal significance or value of a task and align it with your broader goals and values. Even though the motivation is still external, you consciously recognize the importance of the task, which gives you a greater sense of ownership.
For example, even though getting a promotion at work takes a lot of strategic effort, you’re going for it anyway because you know the extra income can be funneled to that personal passion project you truly care about.
Integrated regulation
This is the most autonomous form of extrinsic motivation. You take the values or reasons for doing a task and fully integrate them into your self-concept. It's kind of like a mix of extrinsic and intrinsic factors driving your actions, and it comes closest to intrinsic motivation.
It’s for that reason that many life coaches may enforce the idea of “identity-centered” motivation. For example, when starting a gym habit, it’s important to integrate its value and integrate it into who you are. In other words, you aren’t a person that goes to the gym because you need to shed ten pounds. You’re someone that leads a healthy lifestyle, which means you go to the gym each week.
By being aware, understanding, and incorporating these different types of extrinsic motivation into your daily routine, you'll be able to use each as tools depending on the context.
Examples of extrinsic factors at work
Let's focus on a common example of extrinsic motivation—the workplace.
Here’s a list of common extrinsic factors you might find at work:
- Financial incentives, like bonuses or promotions
- Praise and recognition from supervisors or colleagues—this fosters self-esteem and well-being
- Avoiding penalties or negative feedback, which is crucial for maintaining mental health and wellness
- Meeting deadlines or quotas—these promote positive outcomes and external motivation
These extrinsic rewards can be pretty powerful motivators, especially when they align with a person's values and aspirations. But it's important to remember the overjustification effect—sometimes, external rewards might undermine intrinsic interest in a task.
When it comes to human motivation, meeting basic psychological needs, such as autonomy, competence, and relatedness, is a vital part of using extrinsic motivation to be productive long-term.
It helps to think of those areas of concentration as two sides of the same coin. One falls through without the other.
How to maximize periods of high extrinsic motivation
When you hit that sweet spot of high extrinsic motivation, it's crucial to ride that wave and make the most of it. To do that, learning how to maximize these periods of high motivation while minimizing any negative outcomes is a must—after all, balance is key.
Theories of motivation, like Maslow's hierarchy of needs, emphasize the importance of understanding diverse sources of motivation to achieve well-being and personal growth.
By incorporating insights from neuroscience and psychology, we can better grasp the intricate interplay between intrinsic and extrinsic motivation.
With that in mind, try out some practical tips:
- Set clear and achievable goals: Craft specific, measurable, attainable, relevant, and time-bound (SMART) targets. This way, you'll have a clear path to follow and know exactly what you're working toward, keeping you focused and motivated.
- Break tasks into smaller, manageable steps: Instead of facing daunting projects, split them into approachable segments. This allows you to see visible progress, maintain momentum, and feel accomplished with each completed step, further reinforcing your motivation.
- Establish a routine: Consistency is key in forming habits that support productivity. Design a schedule with dedicated time for tasks requiring deep focus, ensuring you'll make steady progress toward your goals.
- Prioritize tasks: Tackle the most important or time-sensitive tasks during high-motivation periods. This way, you'll make the most of your energy and focus while efficiently completing essential tasks.
- Minimize distractions: Create a distraction-free environment. Turn off device notifications, find a quiet workspace, and let others know when you need uninterrupted focus time.
- Monitor your progress: Keep an eye on your progress and celebrate small achievements along the way. Recognizing accomplishments gives your motivation an extra boost, keeping you engaged and committed.
And let's not forget—nurturing intrinsic interest in tasks is vital for long-term engagement and personal growth. Seek opportunities to learn new skills, achieve mastery, or find ways to make tasks more enjoyable. Balancing these two sources of motivation—both intrinsic and extrinsic—sets the stage for commitment to your goals and lasting success.
Tools that help you maximize extrinsic motivation
Several tools and techniques aid in harnessing extrinsic motivation effectively:
Apps
Applications—like daily planner Sunsama—help in tracking progress, setting deadlines, using automated reminders to your advantage, and centralizing all your tasks in one unified list.
In other words, taking the time to centralize all your work, time tracking and scheduling, and goals into one centralized dashboard pays off long-term. Not to mention, it can also serve as an extrinsic motivating factor in its own way.
For instance, Sunsama has a weekly reports feature that shows you a graph of how you spent your time in percentages. It also automatically creates a weekly review for you, showcasing every task you finished that week.
Small but rewarding tools like that can help give you those small extrinsic wins to keep you going since you know you’re on the right track according to your productivity goals.
A rewards system
Create a system where specific milestones or tasks result in rewards, such as breaks, treats, or time for hobbies.
We’re human, after all. And rewards systems work regardless of your age. Neuroscience tells us that when we receive a reward, our brain releases a neurotransmitter called dopamine.
This "feel-good" chemical creates a pleasurable sensation, reinforcing the behavior that led to the reward. In other words, when we experience a reward for a specific action, we're more likely to repeat that action in the future to feel that pleasure again.
Seek feedback
Regularly ask for feedback from supervisors, peers, or mentors. Constructive criticism and praise contribute to sustained motivation and provide perspective on progress.
Remember that motivation works best when intrinsic and extrinsic factors are balanced. As your motivation shifts, make sure you adapt your approach to maintain momentum and stay on track toward your goals.
Feedback, whether positive or constructive, provides valuable information that guides behavior and supports learning. Seeking feedback fosters a growth mindset and empowers you to make progress, ultimately creating an involuntary feedback loop that keeps you motivated.
What to do when extrinsic motivation fades
Even with the best science-backed tips and tricks, humans can’t ride on extrinsic motivation forever. So it makes sense to create a game plan before it happens so you’re proactively ready to ride through the lows.
One way to combat fading extrinsic motivation is by adding structure to your day. Use tools to make this an easy habit. It’s one of the best ways to ensure that you remain focused on task completion and the bigger goals that those tasks contribute to, even during periods of little to no extrinsic motivation.
In a work environment—whether it’s in-office or remote—distractions abound, making it challenging to engage in "deep work" and complete tasks or meet deadlines. By employing a variety of tools, including task managers, calendars, and daily planners, you manage all the components of your day more effectively.
For example, Sunsama's guided daily planner allows you to set realistic, intentional goals for your workday, focusing your efforts on what matters most. Setting realistic daily goals is only one of many ways to get through a lack of motivation.
Consider a few more tips to keep yourself extrinsically motivated:
- Reevaluate your goals: Reflect on your long-term objectives, and remind yourself why they’re important to you. This process helps reignite your motivation and reestablish your sense of purpose—which is easy to lose track of in the midst of juggling a busy life. Don’t underestimate the power of reflection and reevaluation.
- Seek new challenges: Sometimes, motivation diminishes due to boredom or stagnation. Pursue opportunities to grow, learn new skills, or take on new responsibilities to maintain interest and engagement. New challenges are stimulating—they may help you stumble across new ideas that may ignite that extrinsic fire.
- Cultivate intrinsic motivation: Increase your interest in tasks by pinpointing aspects that you find enjoyable or stimulating. This approach will keep you engaged even when extrinsic rewards are less apparent. Harnessing your intrinsic motivation takes practice—but it’s achievable all the same.
Harness extrinsic motivation with Sunsama
Extrinsically motivated people are either chasing a reward or avoiding punishment. This means you need to learn what extrinsically motivates you to see results.
Incorporating these strategies and practical tools—like, for example, Sunsama's daily planner—will help you maintain productivity and continue working towards your goals, even when extrinsic motivation is at its lowest.
Remember that motivation is a dynamic force, and balancing both intrinsic and extrinsic sources of motivation will lead to more consistent progress you can build upon in your personal and professional life.
Focus your time and reach a state of deep work with Sunsama.
