Is Intrinsic or Extrinsic Motivation Better for Reaching Your Goals? (Spoiler Alert: It Depends)

Think back to the last time you worked out. Whether you hopped on the bike for a ride, laced up your sneakers for an outdoor run, or met up with a friend for yoga class, what really encouraged you to show up? 

The answer, to some extent, is probably driven by intrinsic or extrinsic motivation. Maybe you’ve been gunning for a PR or were looking forward to reconnecting with a friend doing an activity you both enjoy. Perhaps you were visualizing the roar of the crowd at your upcoming race and it fueled you to go for a long run. Or maybe you were simply itching to move your body because of how good you feel after finishing a workout. 

Whether what drives you comes from within (intrinsic motivation) or is tied to external factors (extrinsic motivation), the outcome is often largely the same: You want to achieve your goals. Understanding what triggers your motivation (or not) can be a big driver in reaching said goals so you can tap into that energy to stay the course.

Read on to learn more about intrinsic vs. extrinsic motivation, how they’re different, and how you can use them both to your advantage to get you closer to your health and wellness goals. 

What Is Intrinsic Motivation?

Intrinsic motivation, as the name implies, refers to motivation that’s derived internally. In other words, if no one else was cheering you on or there was no chance for any recognition, you’d still keep going, no matter the goal. 

“People who have intrinsic motivation strive inwardly to be competent and self-determining in their quest to master the task at hand,” says Isaac Zur, PhD, a sports psychology expert based in New York. “Individuals who participate in sports and exercise because they love it are often intrinsically motivated.”

Having a personal “why” for the wellness activities you engage in can help, says New Jersey-based sports psychologist Leeja Carter, PhD. “Intrinsic motivation is that inner drive that pushes you to the finish line of life’s goals and drives your purpose every day,” she says. “It answers the question, ‘Why am I running or biking? Why does yoga bring me joy?’ When you can answer the ‘why’ and continue to pour into that ‘why,’ it’s pure gold.”

People who are intrinsically motivated tend to:

What Is Extrinsic Motivation?

Extrinsic motivation is the opposite of intrinsic motivation. If you’re fueled by extrinsic motivation, it means you derive your inspiration from something external that allows you to be recognized by others.

“Extrinsic motivation is the drive to achieve successes based on external factors such as recognition, reward, or compensation,” says Anne Weese, PhD, director of mental wellness and sport psychology at Kansas State University. “These could include social recognition of weight loss, recognition at a race, being awarded a promotion, scholarship, or receiving a bonus or trophy.”

But it doesn’t always have to be driven by something positive, Zur points out: Negative reinforcements can also fuel extrinsic motivation. In other words, you may work towards a goal because of something you don’t want to happen, like public embarrassment. This could look like pushing yourself so you don’t come in last on the leaderboard, for instance.  

People who are extrinsically motivated tend to seek out opportunities that:

Intrinsic vs. Extrinsic Motivation: Is One Type Better Than the Other?

In short, no—one type of motivation isn’t better than the other, per se. It really depends on you and, more specifically, what keeps you going. In the end, the value of motivation is that it helps you reach your goals—and oftentimes, a balance of intrinsic and extrinsic motivation can help you get there. 

If you’re someone who’s extrinsically motivated, for instance, a lack of external pressure or appreciation may make it hard for you to stay the course. On the flip side, if you rely on intrinsic motivation to keep you going, you might find that certain strategies, like signing up for a race or having an accountability buddy, don’t do as much for you. 

Overall, the experts we spoke to all agreed that a little bit of both intrinsic and extrinsic motivation can be a powerful combo to realizing any goal, including those surrounding your health and wellness.

“Intrinsic motivation is often seen as superior due to its sustainability, consistency, and positive impact on psychological well-being; however, advocates of extrinsic motivation will argue that rewards offer immediate results, structure, and enhance learning,” Zur says. “The effectiveness of each type of motivation depends on the individual. Some may respond better to external incentives, while others may thrive on internal satisfaction and enjoyment. A balanced approach, incorporating both types, is usually the most effective strategy.”

Weese agrees: “I personally believe that a healthy balance of both creates the most opportunities for success.” 

When to Use Intrinsic vs. Extrinsic Motivation

While experts agree that both intrinsic and extrinsic motivation can be helpful, are there specific times you should tap into each? It depends on a variety of factors, including the unique goals you have in mind and what drives you to meet them. Here are a few things to consider: 

Public vs. Private Goals

“If a person’s health and wellness goals are personal and private, intrinsic motivation is more helpful,” Weese says. “If, on the other hand, someone is engaging in health and wellness goals publicly, or in competition with others, extrinsic motivation can be more powerful.” 

Determine which bucket your goals fall deeper into so you can use the strategy most aligned with what you need to stay focused and consistent, especially when obstacles arise.

New Skill vs. Maintenance 

At times, the type of motivation you need most may boil down to where you are on your journey. 

“Some studies have demonstrated that monetary rewards can sometimes undermine intrinsic motivation because participants expect a reward; however, we know that people at the early stage of learning require more external rewards until they can reach a higher level of enjoyment and satisfaction, which often comes with a higher level of mastery and skill,” Zur explains. “Even among skilled participants, external rewards, such as the cheering and encouragement of spectators and fans, can enhance their motivation during a competition or a race.”

Other studies have found that, over time, intrinsic motivation can be more useful when we’re out of the newbie stage. One 2012 review of 66 studies in the International Journal of Behavioral Nutrition and Physical Activity found that intrinsic motivation was a key tool for sticking with exercise in the long-term. And a 2021 study in the journal Frontiers in Psychology found that among novice gym-goers, those who found more intrinsic enjoyment from exercising were more likely to still show up a year later. 

On vs. Off Season 

One of the tricky things about external motivation is that it usually has a pretty abrupt end: The race concludes. The competition ends. The award ceremony is over. What then? How do you stay motivated? 

For some, that may mean signing up for a new race or making a fresh goal with its own set of rewards, but Weese recommends using the time “off” to tap more into intrinsic motivation.

“With my clients, I help them tap into intrinsic motivation most often during the off-season, when they need to keep training but the external validation and recognition opportunities don’t exist,” she says. “For example, for the basketball athlete training in the summer, many months before the external reward of winning games, intrinsic motivation can keep them focused and driven. However, during the season, there are several external motivators that can help that athlete maintain their drive even when their body is tired or they are mentally exhausted.” 

Most of us aren’t professional athletes, but the same approach can apply if your next race or big milestone is several months away. Make sure everything you’re working towards isn’t solely built on external gratification so you won’t be hindered when those outward signs of success aren’t available. 

Mental Plateaus vs. Peaks 

At the same time, if you’re struggling through a mental plateau—maybe you’re hitting a psychological wall when you try to increase your distance or intensity for instance—you may need to devise a more unique strategy to motivate yourself to keep going. 

“Intrinsic motivation can help a person stay driven when rewards are not available,” Weese says. “But during a workout, less intrinsically motivated folks might stop when it gets hard or have a difficult time pushing through the physical or mental fatigue necessary to reach their fitness goals. For these folks, it might be helpful to create external rewards to keep them accountable and driven during difficult times.” 

This could look like joining a running club or sports league, or setting a regular cycling date with a friend that you commit to meet up with virtually to work out. This can also work if you’re training for, say, a marathon or triathlon, or working toward a new end-driven goal, such as signing up for a six-week tennis program and treating yourself once you finish it. These training benchmarks can remind you that you’re making clear improvements, Carter says, which can help you find the motivation to keep going.

The Takeaway

Intrinsic motivation refers to motivation that comes solely from within (like doing something because it brings you joy) while extrinsic motivation refers to motivation derived from external rewards (like receiving praise or recognition from others). Balance between intrinsic motivation vs. extrinsic motivation is key, and one type isn’t inherently better than the other. What’s important is that you know what motivates you so that you can always find strategies that help you keep going.

“It’s important for exercisers to have a healthy passion and understand why they run, swim, bike, and so on while also learning who they are and what makes them feel good,” Carter says. “These should be part of your lifestyle to reinforce your reasons for being active and working towards your goals.”

And by the way: The Peloton App can help you stay motivated to meet fitness and wellness goals with fun challenges, helpful programs, and thousands of guided classes.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.