That sunny spring break trip has your motivation for leaning out sizzling as you picture yourself lounging on the beach with a drink in hand. Unfortunately, 50 degree weather, your kid’s social life and sports calendar, work commitments, and that pantry chalked full of Costco snacks makes it an easy goal to forget.

The reason?

You’re relying on motivation that only touches the surface of your why. 

 If you’re willing to ask—and answer—some hard questions, you can discover a much deeper purpose for change. One that’ll ignite passion and drive you can rely on through even the busiest of schedules. 

When we set our eyes on something we want to achieve it’s driven by some sort of motive. How well we follow through with the process to achieve what we’ve set out for has a lot to do with what sparked our desire to achieve the goal. 

When it comes to goals, people usually talk about an upcoming trip or event, losing fat, moving better or getting healthy. All fine aspirations, indeed. However, for many of us, these goals aren’t very meaningful in the context of our everyday lives. They’re more like health and fitness clichés. 

We need a good understanding of what’s motivating our desire for accomplishing these things. 

What’s your motive?

Motivation is necessary to work through tough times, become a high performer, and maintain focus on commitments. These motivation forms originate externally or internally and can be categorized as:

 Extrinsic

 Identified

 Intrinsic

 Introjected

Extrinsic motivation

Extrinsic motivation is an external influence that impels people to act or behave in a specific way such as accomplishing a task or a personal goal like losing weight. We work to be rewarded. 

Example: I want to lose weight to win a prize or be rewarded in a competition.

Intrinsic motivation

Intrinsic motivation refers to an internal motivation, which is subjective but believed to occur as a result of actions aligning with a person’s core values or with pleasure for performing a task. The key to understanding internalized motivation is the relation to a person’s values or desires.

Example: I want to lose weight because a healthy weight is an important goal to accomplish.

Introjected motivation

Introjected motivation is an internalized motivation like intrinsic motivation, but it is a form of motivation resulting from feeling pressured to perform in order to gain appreciation or acceptance from others. This form of motivation is more common than people might believe, taking two forms: introjected approach and introjected avoidance.

Introjected approach: Introjected approach refers to that motivation which bolsters one's self-worth with the performance of tasks. 

Introjected avoidance: Introjected avoidance refers to motivation that attempts to protect one's self-worth or avoid negative feelings of failure. 

Example: I want to lose weight so others think I look good.

Identified Motivation
Identified motivation refers to a form of motivation which occurs as understanding or feeling the need to perform or accomplish some task but not yet acting on this need. This is a powerful form of intrinsic motivation that prepares the person to act.

Example: I want to lose weight because it’ll help me lower my cholesterol and risk of heart disease. 

 

Our true motivations run much deeper than having a ‘swimsuit-ready body’ come spring break. 

Sure, these types of goals might inspire you to show up for six weeks of training and cut back on alcohol for a while. But for most people, how much do they really matter? How easy are they to give up on?

 

On the other hand… you know what’s way more motivating?

 

The desire to have confidence, in yourself, in your body, in your ability, every day. This burning desire makes it much easier to start working out daily, skip the donuts in the staff lounge, and focus on eating fruits and vegetables at each meal. 

 

Discovering why you really want to change gives you resolve.

 

Getting to your “deepest reason” requires some introspection. An exercise called the “5 Whys” can help kickstart the process.

Here’s how it works: Take your initial reason for wanting to make changes to your nutrition, workout routine, or lifestyle, and use that as a starting point.

 

Maybe you want to get fit. Now ask yourself “why?”

Don’t settle for the easy answer. Keep asking until you feel like you’ve identified the real reason you want to change…remember, it’s called the 5 Whys. 

 

Why do I want to get fit?

I want to get fit so that I look good on my spring break trip. 

 

Why do I want to look good for my spring break trip?

I want to look good because it makes me feel better about myself. 

 

Why do I want to feel better about myself?

When I feel better about myself I feel more confident. 

 

Why do I want to feel more confident?

When I am more confident I do fun stuff like run races, do competitions, and play sports with my kids. 

 

Why do I want to set goals and achieve them?

Those things bring me joy and make me a happier person. 

 

For some, finding their ‘why’ is easy but for others, it may take a bit more work and thought. You might get uncomfortable as you start unwrapping some insecurities you’ve kept hidden from even yourself. It’s ok. Allow yourself to get uncomfortable. Identifying what’s motivating you will help you stay more committed to the goals you set for yourself… and staying committed to the process will help you achieve your goals. 

Citations:

Vincent Triola; The Four Forms of Motivation are Extrinsic, Identified, Intrinsic, & Introjected

Precision Nutrition; Emily Beers, Weight-Loss- Motivation