Understanding what motivates you is key to reaching and maintaining your health goals. There are two main types of motivation: intrinsic and extrinsic, and each plays an important role in shaping behaviour.

Intrinsic Motivation

Intrinsic motivation comes from within. It can be described as an inner drive that pushes you to engage in an activity because you find it personally rewarding or enjoyable. This type of motivation is self-driven, long-lasting, and provides a sense of personal satisfaction. When you're intrinsically motivated, you're more likely to persist with a behaviour, even when faced with obstacles. Examples of intrinsic motivation include:

• Exercising because you enjoy how it makes you feel 
• Eating nutritious foods because you like the taste and the energy they provide you
• Deep breathing exercises because they help you to relax and improve your mood
• Practicing yoga for the sense of mindfulness it brings you

When you're intrinsically motivated, you rely less on outside influences, which can make healthy habits more sustainable over time.

Extrinsic Motivation

Extrinsic motivation, on the other hand, comes from external factors. It’s driven by the desire to achieve a goal, earn recognition, or avoid a consequence. While powerful, extrinsic motivation often depends on specific outcomes and may not always support long-term habit formation. Examples of extrinsic motivation include:

• Exercising to achieve a certain body image or to meet others' expectations
• Eating more healthily to fit into an outfit for a special event
• Participating in a workout challenge to win a prize or gain peer recognition.
• Tracking steps to earn rewards in a fitness app

Finding Your Balance

While both types of motivation can be effective, research suggests that intrinsic motivation often leads to more sustainable, long-term behaviour change. However, extrinsic motivators can be useful, especially when starting a new health journey or pushing through challenges. The key is to find a balance that works for you and to be aware of what's driving your actions.

Tips for motivation:

• Identify activities you genuinely enjoy
• Focus on how healthy behaviours make you feel
• Set personal goals that align with your values and likes, making it easier to rely on your intrinsic motivation
• Use external rewards as initial or occasional motivators
• Join supportive communities for accountability
• Over time, aim to gradually shift from external motivators to finding satisfaction in the progress you’re making.

Summary:

What motivates you can change from day to day, and that’s completely normal. Some days, you’ll enjoy the activity itself, while other days, a reward or goal might give you a boost. Use a mix of intrinsic and extrinsic motivators. Start with activities you enjoy, and use rewards to stay encouraged when needed. Pay attention to how your actions make you feel and connect your goals to what truly matters to you.

Stay curious and adjust as you grow!