The Secret Side of Motivation

Introduction

Intrinsic motivation is an energy source central to our active nature (1). It is an important motivator for learning, adaptation, and growth in other tendencies that characterize human development (1). When we are intrinsically motivated, we tend to (2):

• Engage in activities for their own sake.

• Perceive activities as ends in themselves rather than as means to an end.

Intrinsic motivation is an inherent quality in all of us (1). Despite this, there seems to be a general misconception about the true nature of motivation, and a deep-seated confusion around intrinsic and extrinsic motives.

To explain, the general topic of motivation is typically approached from one of two perspectives (3):

• The structural perspective: what is it about the relationship between an activity and a goal that makes motivation intrinsic or extrinsic?

• The content perspective: what specific motives count as intrinsic or extrinsic?

It is the latter ‘content’ perspective that seems to have inspired the lion’s share of motivation research (3). As such, popular discussions about motivation tend to focus solely on the importance of unique motives. From interest and enjoyment, to the meeting of challenges and the realisation of capacities, discourse around motivation is almost always content-specific (3). Whilst this perception appears rational, it only paints half the motivation picture, and fails to explain the many instances in which people are intrinsically motivated to engage in activities they do not inherently enjoy. In order to explain these behaviours, it is important to understand motivation from a more structural perspective.

Motivation from a Structural Perspective

From a structural perspective, your motivation towards an activity is not necessarily determined by its content, but rather by the relationship you create between the activity and a goal (3). Without sounding too philosophical, this is because actions themselves do not exist in objective reality - they are instead subjectively perceived and identified (3). For example, the same action performed by a footballer can be seen as kicking a football, scoring a goal, or winning a penalty shootout (3). In all cases, the action of kicking the football is the same, however it is the relationship created between the action and the goal – scoring a goal, winning the penalty shootout, etc. - that ultimately determines motivation.

The strength of the relationship between an activity and its goal is determined by the degree of fusion or the closeness of the association between the two (3). At the extrinsic end, an activity and its goal are seen as completely separate whereas, at the intrinsic end, the two are inseparably fused (3). In instances of high fusion, activities are perceived as directly representing goal attainment (3). Eating when hungry, drinking when thirsty, receiving an award when craving recognition are simultaneously activities and ends in themselves - they are precisely what one desires at that given moment (3). In such cases, the activity can lose itself in the goal (3). Running when fused with the goal of fitness is experienced as the attainment of fitness, having a drink at a bar when fused with the goal of unwinding becomes the experience of unwinding, etc. (3).

From this perspective, any activity can be intrinsically or extrinsically motivated depending on the circumstances (3). By definition, any instance of goal attainment is intrinsically motivated (3). The only question is whether the activity itself is experienced as constituting goal attainment or whether it is perceived as a separate means leading to attainment (3). Luckily, there are a few tricks to help you increase the association between an activity and its goal and in turn strengthen the relationship between the two.

How to Create Fusion

Create a Unique Relationship Between the Activity and a Goal

The strength of the relationship between an activity and its goal is heavily influenced by its uniqueness (4). If a number of different activities are associated with the same goal, each individual activity is perceived as less instrumental (4). As such, each individual activity is perceived as less intrinsically motivated. For example, if your goal is to improve your fitness, you may decide to take part in a number of fitness activities – running, swimming, cycling, etc. The issue with associating all of these activities with the same goal of improving fitness is that you inadvertently dilute the association between each individual activity and the goal. As a result, you will be less intrinsically motivated to perform each individual activity.

To create intrinsic motivation towards an activity, it is important to create a unique relationship between the activity a goal. Keeping with the goal of improving fitness, it would be much more motivating to pick one fitness activity and to stick with it for a period of time. Associating one unique fitness activity with the goal of improving fitness will create a really strong relationship between the two. As a result, you will be more intrinsically motivated to perform the activity.

Make Sure the Goal is Achievable in Conjunction with the Activity

The strength of the relationship is also influenced by the time between the two (3). If you set a goal that is only achievable a long time after the activity, the two will not be perceived to be related and, as a result, the activity will not be perceived as intrinsically motivated. A prime example of this fallacy is exercising for weight loss. Because weight loss is such a slow process – and happens such a long time after one begins their exercise routine, the strength of the relationship between the two is very weak. As such, exercise for weight loss is not perceived as intrinsically motivated.

To create intrinsic motivation towards an activity, it is important to make sure the goal is achievable in conjunction with the activity. For example, if your goal is to engage in more regular exercise, it is important to have goals that are achievable in and around the time of exercise, such as:

• Feeling the exercise endorphins

• Hitting a new PB

• Socialising with friends

Make Sure the Goal is Progressive and Consistently Achievable via the Activity

Ultimately, the most important influence on the strength of the relationship between an activity and its goal is the number of times the goal has been achieved via the activity (3). Whether you implement the techniques outlined here or not, the repeated coupling of any activity and its goal will only serve to strengthen the relationship between the two. This in turn will lead to the activity being perceived as more intrinsically motivated.

This is a proud nod to the message of ‘consistency is key’. Persevering with an activity and setting progressive goals that are consistently achievable is the most effective way to create intrinsic motivation.

References

1. Deci E, Ryan R. Intrinsic Motivation and Self-Determination in Human Behaviour. Springer; 1985.

2. Deci E. Intrinsic Motivation. Springer; 1975.

3. Kruglanski A, Fishbach A, Woolley K, Bélanger J, Chernikova M, Molinario E, et al. A Structural Model of Intrinsic Motivation: On the Psychology of Means-Ends Fusion. Psychol Rev. 2018 Dec;125(2):165–82.

4. Bélanger J, Schori-Eyal N, Pica G, Kruglanski A, Lafrenière M. The “More is Less” Effect in Equifinal Structures: Alternative Means Reduce the Intensity and Quality of Motivation. J Exp Soc Psychol. 2015 Sep;60:93–102.