Motivation: Intrinsic & Extrinsic

MOTIVATION

1. Do you have it?
2. Can you find it?

The answer to question number one is, ‘maybe?’ but the answer to question number two is, ‘heck yes!’ 

Let’s break down motivation and then we’ll weave in how it can help us better our Pilates practice and how a better Pilates practice can increase our motivation creating a beautiful endless loop.

That’s the type of Dragon Eating its Tail that I can get behind.

photo by Thomas Oxford

Motivation can be seen as a continuum.

At one end is Amotivation with Intrinsic Motivation capping the other.

What is Amotivation?

The official definition is “the state of lacking any motivation to engage in an activity”

Think about when you can’t be bothered to get up off the couch even though you know you should but there’s zippo motivation to do so…

Intrinsic Motivation 

Here’s the definition from Wickionary: “The incentive to undertake an activity based on the expected enjoyment of the activity itself, rather than external benefits that might result”

This type of motivation comes from within. It’s driven by:

• your interests 
• your enjoyment of the activity
• your self satisfaction

It can also be influenced by aligning with 

• your personal values
• your sense of congruence

Extrinsic Motivation

Extrinsic Motivation is in the middle of the motivation continuum between Amotivation & Intrinsic Motivation. 

Extrinsic Motivation arises from forces outside of ourselves; those forces can be either negative or positive.

When we’re Extrinsically motivated we act

• to garner praise
• to avoid being shamed
• for financial incentives
• wanting approval
• to win a challenge or competition

 photo by Gaelle Marcel

Aren’t we all?☝️

None of us should be Amotivational where our health is concerned but sometimes it’s dang hard to get going with a movement practice whether that’s Pilates, walking, Zumba, or going to the gym.

Of course we know that Movement is Medicine so we do in fact want to peel ourselves up off the couch and do some physical activity, but how?

To go from zero to 100 (zero being the couch & 100 being 100% Intrinsically self motivated) is probably not going to happen - ever.

Good News!

To move ourselves along the scale from Amotivation to Intrinsic Motivation we need some Extrinsic, external motivation.

Extrinsic Motivation can be very, very, successful to get us going at the beginning of an endeavour - hallelujah! (it’s that kick up the arse part). But for long term success we’ll be better served if we can find Intrinsic Motivation where we’ll derive pleasure and satisfaction simply from our actions.

 photo by Jason Leung

Motivation & Pilates

How might Extrinsic Motivation look in a Pilates practice?

• your health care provider tells you that you should do Pilates for your bad back
• your bestie wants you to go with her to a class
• you want to get in shape for an upcoming event
• your studio has a competition, maybe the winner gets a gift basket or a free class pass
• your teacher offers a workshop for free and you just love a bargain😉
• a mat class is the only thing that fits your schedule
• Sally Sue has an incredible Teaser and you want yours to look like hers
• you like how you feel after class

I think you get the idea

In looking at that list there’s a lot to be said for Extrinsic Motivation I mean who doesn’t want a kick ass Teaser and to feel better for the rest of the day once you get up off your mat?

So, yes, Extrinsic Motivation will get you to your mat in the first place and then keep you on your mat for a while but…

Intrinsic Motivation is what you want for the long haul.

How would that look?

• you forget about Sally Sue and now when you perform your Teaser you feel a sense of power and relish the physical challenge
• you love the way it feels when you fully exhale
• you’re interested how different versions of the same exercise can shift your muscular engagement
• you love to feel the Internal Shower
• you enjoy being able to make micro internal adjustments for better alignment

Now obviously I’ve put my editorial ‘I love Pilates’ spin on that list but you all know that I’m a Pilates geek so I’m not apologising but you can see that this type of motivation would be a much richer way to approach your Pilates practice.

photo by Competitive Insight

After 25 years of practicing Pilates I can assure you that I sometimes still use Extrinsic Motivation to get me on my mat but Intrinsic Motivation is definitely what keeps me there exploring all the juiciness that we call The Pilates Method.

To amp up your Intrinsic Motivation, I want to encourage you to stay interested & curious, and find enjoyment & self satisfaction - basically stay present and embody the tenets of Contrology,

As Joseph Pilates said:

“It is only through Contrology that this unique trinity of a balanced body, mind, and spirit can ever be attained. Self-confidence follows”

xBec

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this post

cover & social photo by sydney Rae