People are motivated by different things and in different ways; what motivates you could have zero effect on your partner, friend, or colleague\u2014and vice versa. So, if you want to harness motivation to get things done (including becoming a healthier person!), you need what specifically motivates you and how you specifically are motivated.<\/p>\n
But how, exactly, do you do that? Let\u2019s take a look at how to identify your personal motivation style\u2014and how to use it to improve your health and fitness:<\/p>\n
What are the different motivation styles?<\/h2>\n
As mentioned, there are a variety of motivation styles, including:<\/p>\n
Extrinsic motivation.<\/strong> \u201cExtrinsic motivation comes from outside of us,\u201d says sports and performance psychologist Dr. Haley Perlus. This means external factors\u2014like external pressures or the desire for recognition, praise, or acceptance\u2014are going to motivate you to take action. For example, if you\u2019re trying to start a new running routine, you might be motivated by joining a running group; knowing that your new running buddies are waiting for you to go on a run can help you get motivated to lace up your shoes and hit the pavement.<\/p>\n Intrinsic motivation. <\/strong>On the other hand, \u201cintrinsic motivation is when one is motivated by internal sources,\u201d says Perlus. This means you inspire yourself to get things done\u2014for example, you are driven by things that make you happy, make you feel good, you enjoy the challenge, or they align with your personal values.<\/p>\n So, if you have an intrinsic style and are trying to get into the habit of running, you might be motivated by how good you feel after a morning run. Just knowing how good you\u2019re going to feel is enough to get you up and running when your alarm goes off.<\/p>\n Introjected motivation.<\/strong> Introjected motivation is similar to intrinsic motivation in that it comes from inside yourself\u2014but it\u2019s a different type of motivation. \u201cIntrojected motivation comes from within, but instead of doing tasks with pleasure or passion, it\u2019s with the pressure <\/em>to perform,\u201d says Perlus.<\/p>\n This means you\u2019re more likely to be motivated out of an internal pressure to achieve your goal, as well as a desire to avoid the guilt you\u2019ll feel if you don\u2019t complete it. You may have set a goal for yourself to complete a 10K by the end of the year\u2014and the thought of not hitting that goal (and how terrible you\u2019ll feel if you don\u2019t hit it) is what\u2019s most likely to motivate you to stick to a regular running schedule.<\/p>\n Identified motivation.<\/strong> One more motivation style worth noting is identified motivation\u2014and it\u2019s a bit different from the others. \u201cIdentified motivation is activated when a person knows that something needs to be done\u2014but they have not decided to do anything about it,\u201d says Perlus. \u201cThis powerful form of\u2026motivation can prepare the person to act.\u201d<\/p>\n This means you may have accepted that you want to start running, but aren\u2019t quite ready to lace up your shoes and go. Instead, you harness your motivation to create a plan around becoming a regular runner. You might try researching potential running routes, finding the right running shoes for your feet, or looking into common running injuries and how to avoid them.<\/p>\n If you need help identifying your personal motivation style, \u201cthe first step that you should take is to think about the most challenging situation you\u2019ve experienced,\u201d says Perlus.<\/p>\n Once you\u2019ve identified a challenge you\u2019ve experienced (and overcome), Perlus suggests asking yourself specific questions about how you were able to navigate that challenge, including:<\/p>\n Once you\u2019ve thought about how you overcome a major challenge, it\u2019s time to switch gears and start thinking about your accomplishments. \u201cReflect on a few of your most significant accomplishments,\u201d says Perlus.<\/p>\n Again, Perlus suggests digging into the \u201chow\u201d behind your accomplishments, including:<\/p>\n Your answers to these questions should help you identify what motivates you to overcome challenging situations and hit your goals. \u201cYou can then use this knowledge to motivate you in the future while assessing what specific motivational style works for you,\u201d says Perlus.<\/p>\n You know the different motivation styles. You know how to determine what motivates you and how you, specifically, are motivated\u2014both to overcome challenges and to achieve your goals.<\/p>\n So how do you use that information to improve your health and fitness?<\/p>\n If you have an extrinsic motivation style, try enlisting an accountability partner. <\/strong>Knowing that there is someone else who is invested in your health and fitness\u2014and checking in on your progress\u2014can give you the boost of motivation you need to follow through on your health and fitness goals.<\/p>\n For example, you might have a weekly check-in with your accountability partner to talk about how you progressed towards your health and fitness goals the previous week\u2014and what goals you\u2019re working towards the following week. Or, you can make plans to meet your partner for workouts or other healthy activities.<\/p>\n If you have an intrinsic motivation style, make a list of what health and wellness practices make you feel the happiest.<\/strong> Try making a list of the health and wellness practices that make you feel like your healthiest, happiest self, as well as the benefits you receive from these practices.\u00a0<\/p>\n You might love the endorphin rush you get after a challenging bike ride, the zen you feel after a yoga class, or how strong your body feels when you incorporate a variety of fruits and veggies in your diet.<\/p>\n Taking the time to write out this list will remind you of all of the benefits you reap from your health and wellness routine\u2014and knowing how good you\u2019re going to feel should give you the motivation you need to stick to your routine.<\/p>\n If you have an introjected motivation style, make a list of all the negative health outcomes you want to avoid. <\/strong>You may want to make a different kind of list\u2014one of the negative health outcomes you want to avoid.<\/p>\n For example, your list might include items like \u201cif I don\u2019t stretch every day, I will have limited mobility and increased pain,\u201d or \u201cIf I don\u2019t run three times a week, I won\u2019t be prepared for the half-marathon I signed up for\u2014and will feel bad for not finishing a goal I set for myself.\u201d<\/p>\n Focusing on the negative may not feel fun, but if you have an introjected motivation style, reminding yourself of how you\u2019ll feel if you don\u2019<\/em>t hit your wellness goals or stick to your health and wellness routine can be the kick you need to take consistent action.<\/p>\n If you have an identified motivation style, start working on a health and wellness plan. <\/strong>Start researching what health and fitness activities might feel good to you. Do you want to start a regular strength training routine\u2014or does training for a triathlon feel like a better challenge? Do you want to start learning how to cook healthier food choices for you and your family\u2014or does enlisting the help of a nutritionist or meal planner feel like it would be easier?<\/p>\n Once you\u2019ve identified some changes you want to make to your health and fitness routine, start researching how you can make those changes a reality. Once your plan starts to come together, you\u2019ll find the motivation to move from identifying<\/em> what needs to change to actually being ready to make those changes for yourself.<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tDeanna deBara is a freelance writer based in Portland, OR. She covers a wide range of wellness topics, including fitness, nutrition, relationships, and mental health. Her work has appeared on Greatist, Men’s Health, Ravishly, The Fix, What’s Good by The Vitamin Shoppe, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\nHow to identify your motivation style\u2026<\/h2>\n
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\u2026and use it to improve your health and fitness<\/h2>\n
\n\t\t\t\t\tDeanna deBara\t\t\t\t<\/h3>\n
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