Unlock Your Potential by Understanding Your Motivation
What drives you to train and compete? Every athlete has a unique reason—a “why” that fuels their commitment. The German philosopher Frederick Nietzche once said ‘He who has a why to live for can bear almost any how’. Whether it’s the love of the sport, the thrill of competition, or the satisfaction of achieving a personal best, understanding your motivation is key to sustaining your performance and resilience. If you understand your personal ‘why’ you can then deal with the challenges of the ‘how’ to achieve your goals.
On this page, we’ll dive into the powerful concepts of intrinsic and extrinsic motivation. You’ll learn how these different types of motivation shape your athletic journey and how to tap into them for long-term success. Through a series of reflections and exercises, you’ll uncover your personal “why” and create strategies to keep you inspired, no matter the challenge.
What You’ll Find Here:
A breakdown of intrinsic vs. extrinsic motivation and why both matter.
Personal reflection exercises to help you discover your core motivation.
Tools to develop a personal mantra that will guide you through tough moments.
Get ready to explore what truly drives you, so you can achieve your best both on and off the field.
Understanding Intrinsic and Extrinsic Motivation
Motivation is a key driver behind our behaviours, goals, and achievements. Within the framework of self-determination theory (SDT), motivation is classified into two primary types: intrinsic and extrinsic. These types differ fundamentally in terms of the source of motivation—whether it originates from within (intrinsic) or from external factors (extrinsic). Understanding these distinctions can help athletes, students, and professionals alike to enhance their engagement and satisfaction in their pursuits.
Intrinsic Motivation: Tap Into Your Inner Drive
Intrinsic motivation refers to engaging in an activity for its own sake, driven by interest, enjoyment, or a sense of challenge. When intrinsically motivated, individuals find the activity itself rewarding without needing external incentives like prizes or recognition. For example, an athlete might train because they love the feeling of progress, or a student might study a subject out of pure curiosity.
Research shows that intrinsic motivation is linked to higher engagement, creativity, and satisfaction. Activities driven by intrinsic motivation are often associated with “flow,” a state of complete immersion where individuals lose track of time due to deep involvement in the task. As Csikszentmihalyi’s concept of flow suggests, people are most likely to experience this state when they face a challenge that matches their skill level, promoting a feeling of competence and personal achievement.
Extrinsic Motivation: Leverage External Rewards
Extrinsic motivation, on the other hand, involves performing an activity to achieve an external reward or to avoid punishment. These rewards might include money, awards, praise, or even the avoidance of negative consequences. While extrinsic motivation can be highly effective for driving short-term behaviour change, it might not sustain long-term engagement or satisfaction once the external rewards are removed.
Within SDT, extrinsic motivation can also be divided into several subtypes based on the degree to which individuals internalize external motivations. For instance, when athletes pursue goals based on external validation alone, they are experiencing external regulation. However, when they align these external rewards with personal values—such as a sense of pride in achievement—this is referred to as integrated regulation, which is closer to intrinsic motivation in terms of autonomy(intrinsic vs extrinsic …).
The Balance Between Intrinsic and Extrinsic Motivation
While intrinsic and extrinsic motivations are often seen as opposites, they can coexist. An individual may start an activity for extrinsic reasons and gradually develop intrinsic interest over time. For example, an athlete might initially train to win medals but then discover a love for the sport itself.
Self-determination theory suggests that intrinsic motivation is nurtured by fulfilling basic psychological needs: autonomy, competence, and relatedness (intrinsic vs extrinsic …). When these needs are met, people are more likely to experience enjoyment and long-term engagement in activities. Conversely, environments that emphasize external control can lead to reduced intrinsic motivation—a phenomenon known as the “undermining effect”.
Implications for Athletes
For athletes, understanding their own motivation can enhance performance and wellbeing. Those driven predominantly by intrinsic factors tend to have more sustained commitment, greater resilience, and a healthier relationship with their sport. Conversely, an over-reliance on extrinsic motivators can lead to burnout if the rewards become less satisfying or harder to attain.
Balancing intrinsic and extrinsic motivations is essential. By identifying personal values and aligning them with goals, athletes can internalize extrinsic motivations to make their experiences more fulfilling. Using tools like personal reflection, goal-setting, and self-assessment can help athletes understand their own motivations and develop strategies to foster intrinsic enjoyment in their training and competitions.
In summary, recognising the roles of intrinsic and extrinsic motivation provides a deeper understanding of why we engage in activities, which can help to cultivate a sustainable and fulfilling approach to both sports and other pursuits in life.
This is a summary of the research project Molly did with our athlete squad in 2024.
Now have a read of this example from one of the athletes in TeamHP3
On finding my ‘Why’
Out of the “WHY as a long-distance runner” standard phrase catalog, the points that resonate the most with me are:
A desire to challenge myself and to test my physical and mental limits.
The feeling of finding at peace with myself.
The deep feeling of accomplishment when I surpass my perceived limits.
This seems to show that my “Why” might center on a combination of self-mastery and personal growth. Running is a way for me to explore my inner strength and resilience while also bringing me peace and balance.
Pushing past limits – both physical and mental – is a powerful motivator, and the feeling of accomplishment can be deeply rewarding. On the question on why I would want to explore these limits, I feel that I:
Want to understand my true capacity and to control my reactions in demanding situations.
Want to find out who I am in the face of exhaustion and adversity.
Build resilience and mental toughness towards life’s stressors.
Feel fulfillment when I surpass perceived limits.
In other words, I want to understand my limits and how to respond to them.
The resilience and mental toughness I develop through running provides me with the tools to cope efficiently with the stress of daily life. The sense of fulfillment I experience from surpassing perceived limits reinforces this motivation.
My Why
“I run to master demanding situations, to discover my true capacity, and to find out who I am in the face of adversity and exhaustion. Through running, I build resilience and mental strength to better navigate life’s challenges, while experiencing deep fulfillment from surpassing my own limits.”
But if I really want to « surpass my own limits, » this means that I will eventually have to confront a hard limit — one that I will not be able to surpass.
The possibility of failure – whether due to physical, mental, or external factors – is intimidating. However, it is also part of the journey. In a way, it is not about avoiding failure, but about what I learn from the process of reaching it. It is important to remember that running until I reach a limit does not limit the achievement. Often the point of failure is where we learn the most – how we handle disappointment, regroup, and approach the next challenge differently.
If my “Why” is truly about mastering demanding situations and understanding my capacity, then even in the face of failure, I am fulfilling that purpose. Testing my limits will show where growth is possible and help redefine what is possible for next time.
Surprisingly, this line of thought leads quite naturally to a rather witty mantra.
My Mantra
“WIN OR LEARN.”
I will not fear failure but see it as an opportunity to learn.
This mindset is a powerful asset. It means that each challenge, whether I succeed or fail, becomes a stepping-stone toward greater resilience and better self-understanding. With this perspective, I can embrace the journey without the fear of reaching my personal “hard limit,” knowing that even at that point, there is still valuable growth. Hence, it is not about the limit, it is about what I discover when I get there.
This thought process completely negates the fear of failure. I can create a mindset where every challenge – whether a success or a struggle – becomes a learning experience.
This allows me to embrace the process and stay resilient even when things do not go as planned. I am free to push myself as hard as I can, knowing that no matter the outcome, I will come away with greater self-knowledge and strength.
Reflect on your own ‘why’
Taking inspiration from the example above, now work through the following questions to think about why you train and compete. Answer the following prompts in a journal (then share with your coaching team).
1. Exploring Your ‘Why’
a. Primary Motivations
- Why do you participate in this sport?
- What aspects of training or competing bring you the most satisfaction or joy?
- What do you hope to gain from pushing yourself in this way?
b. Personal Growth and Self-Mastery
- How does participating in your sport contribute to your personal growth?
- What have you learned about yourself through your athletic experiences?
2. Identifying Challenges and Fears
a. Embracing Challenges
- What challenges in your sport do you find most exciting? Why?
- How do you feel when you push past your perceived limits?
b. Understanding Your Fears
- What are your fears when it comes to training and competition?
- How do you react to setbacks or failure?
- What have past challenges taught you about yourself?
3. Crafting Your Mantra
a. Reflect on Key Insights
- From your responses above, identify themes or phrases that stand out to you.
- What resonates with you as a powerful reminder to stay resilient and focused?
b. Write Your Personal Mantra
- Based on the insights you’ve gathered, write a short mantra (one sentence or phrase) that captures your core motivation and reminds you to stay committed, even in tough times.
4. Visualize Your Motivation
a. Optional Visual Component
- Create a simple sketch, mood board, or digital collage that represents your ‘why’ and your mantra. This can include images, words, or colors that inspire you and capture the essence of your motivation.