Motivation gets a lot of credit for being the key to reaching goals when in reality, all motivation is not reliable. How many times have you thought to yourself, If I were more motivated, I could reach my goals…Only to realize that the motivation came and went in bursts and left you standing in essentially the same place.

Although all motivation is not created equal, there are ways you can work around it to stay consistent and see the results you desire.

Table of Contents

• The two types of motivation
  • 1. Intrinsic motivation
  • 2. Extrinsic motivation
• 4 reasons why extrinsic motivation is unreliable
  • 1. It fluctuates with your mood and energy levels
  • 2. It depends on factors outside your control
  • 3. It leads to procrastination
  • 4. It causes burnout
• 3 alternatives to extrinsic motivation that actually work
  • 1. Adaptability
  • 2. Consistency
  • 3. Accountability
• Remember that progress isn’t linear
  • …you also need a vision

The two types of motivation

First, let me define the two types of motivation to clear up any confusion on which type is more reliable.

1. Intrinsic motivation

Think “inner” motivation. This comes from a place deep inside you that is driven by personal satisfaction, interest or enjoyment of the task. No one can take this from you and you are its only influence. This is how you feel when an activity is inherently rewarding or when you feel a sense of curiosity, accomplishment or passion. Intrinsic motivation is self-driven because your actions are aligned with your personal values and not external rewards.

It’s the, “I’m doing this for me!” motivation.

2. Extrinsic motivation

Think “external” motivation. This comes from external factors like rewards and avoiding negative consequences. This type can be easily swayed and it’s given to you by some external voice, environment or situation. This is what keeps you compliant to meet expectations, to avoid negative outcomes such as failure or criticism and it’s typically based on tangible rewards like money, praise, approval or good grades.

It’s the, “I’m doing this for likes and praise!” motivation.

Intrinsic motivation tends to be more reliable and sustainable because it’s driven by personal fulfilment.

4 reasons why extrinsic motivation is unreliable

1. It fluctuates with your mood and energy levels

Extrinsic motivation relies heavily on how you feel moment to moment. It’s influenced by your physical and emotional state and it’s based on the question, “Do I feel like it?” The fluctuation is why the term “emotional eating” gets tossed around the health and wellness space, it’s why we start and stop certain behaviors and activities based on the seasons – it’s too cold to work out in the winter…to humid in the summer. If you wait until you feel like it, you’ll be waiting a long time or you’ll be inconsistent and not reach your goals. It also makes it difficult to create systems around your goals because you will change things in the system based on how you feel.

2. It depends on factors outside your control

Most of these external factors are based on the availability of others or are completely out of your control, like the weather and even your work schedule. A rainy day might make you want to skip the gym, a workout buddy cancelling might make you cancel, too, or a negative comment from a family member might have you questioning if any of your goals are worth it.

3. It leads to procrastination

Because extrinsic motivation comes and goes in short bursts, it’s a gateway to procrastination. Waiting for the “right moment” or deciding to start on an arbitrary date like January 1^st or waiting for the perfect mood, etc. or the classic adulting excuse of waiting until things slow down. Many of these perfect moments never come, at least not exactly how you envisioned them. And if you’re unable to adapt to the changing circumstances, you’ll feel the need to constantly have to renew your motivation to try again at the next perfect moment…just typing this has me feeling exhausting.

4. It causes burnout

Not only is it unreliable, but trying to maintain a certain level of motivation year-round can lead to burnout.

When you push yourself too hard and pressure yourself to feel a certain way and perform at a certain level every time, you deplete your mental and physical energy reserves. This is not to say that you should push through no matter how you feel, but rather that you shouldn’t allow a fleeting feeling to keep you from your goals. Back in my competition days, we’d often say, “Your goals don’t care how you feel.”

The word motivation is buzzworthy and equivalent to the beat drop in your favorite song – it gets you revved up, pumped and excited…but it’s over before you know it.

So, what actually works to keep you moving forward?

3 alternatives to extrinsic motivation that actually work

1. Adaptability

As your schedule changes, your plans will need to change, too. Adaptability is the anchor of consistency – without it, you’ll be starting over again sooner than you think. Therefore, if you can adapt with the changes in your life and keep a version of your same routines going, you can create a lifestyle and put systems in place around your goals. Conversely, if you only work on your goals when the motivation is high and conditions are perfect, you will likely become frustrated and eventually give up.

2. Consistency

Do only what you know you can maintain for the long-term and not what you think you can push through in the short term. Do what you said you’d do long after the feeling you said it in has passed. Show up for yourself because at the end of every day, it really is you versus you.

3. Accountability

Write it down.

This is how you tie all of these tips together. Write your goals, your progress, your thoughts, triumphs and struggles, etc. Nothing is off limits in your personal journal. Writing leads to clarity. You may not know what you’re struggling with until you write it out and make time to process it all. If you struggle with free-form writing, try these 8 journal ideas. You might also try writing lists, another great accountability tool for checking things off and feeling accomplished.

Remember that progress isn’t linear

Your body will respond in various ways to your efforts at different times throughout your journey. Have you ever walked past a mirror and did a double-take at how good your booty looks in those jeans? Or enjoyed a meal without experiencing your usual post-meal tummy troubles? How about waking refreshed after staying asleep all night? Progress isn’t linear. Some weeks you’ll see a lot of progress and some weeks you might not notice much at all, but it all contributes to the bigger picture.

…you also need a vision

Being intrinsically motivated to reach your goals is important, but you also need to have a vision. A vision is the zoomed-out version of your life. Goals are based on outcomes and therefore usually take a while to achieve. Conversely, a vision helps you focus on who you want or need to become while working on your goals.

What’s your biggest motivation?