Issues with Intrinsic and Extrinsic Motivators in Sports and Exercise
Understanding the Motivational Types
Intrinsic Motivation
- Driven by internal rewards
- Participating in sport/exercise for personal enjoyment
- Sense of accomplishment and self-improvement
- Natural desire to learn and master skills
Extrinsic Motivation
- Driven by external rewards
- Trophies, medals, prize money
- Recognition, fame, social status
- Grades or fitness targets
Both types of motivation can be effective, but they come with distinct advantages and challenges that coaches and athletes need to understand.
Key Issues with Intrinsic Motivators
Advantages
- Long-lasting and sustainable
- Creates deeper engagement with the activity
- Promotes autonomy and self-directed learning
- Better psychological well-being
Challenges
- Harder to measure and track progress
- May be insufficient for high-performance environments
- Can be affected by external pressures
- Difficult to maintain during challenging periods
Coaches can support intrinsic motivation by creating environments that promote autonomy, competence, and relatedness.
Key Issues with Extrinsic Motivators
Advantages
- Clear and measurable goals
- Immediate feedback and rewards
- Effective for short-term behavior change
- Useful for initial engagement
Challenges
- Over-reliance can decrease intrinsic motivation
- May lead to burnout or decreased enjoyment
- Can create dependency on rewards
- Might promote unethical behavior
Many coaches rely too heavily on extrinsic rewards, which can undermine athletes' natural love for the sport.
The Overjustification Effect
This occurs when external rewards decrease intrinsic motivation:
ExampleA young athlete who loves playing basketball (intrinsic motivation) starts receiving payment for playing (extrinsic motivation). Over time, they may lose their original enjoyment and only play for the money.
Practical Implications
Finding the Right Balance
- Use extrinsic motivators strategically
- Gradually shift focus to intrinsic motivation
- Combine both types appropriately
- Consider individual differences
Different athletes respond differently to various motivators. What works for one might not work for another.
Recommendations for Coaches
- Start with extrinsic motivators for beginners
- Gradually transition to intrinsic motivators
- Use positive reinforcement
- Create supportive environments
- Focus on personal improvement
Use extrinsic rewards to acknowledge effort and progress rather than just outcomes.
Impact on Performance and Well-being
Short-term vs Long-term Effects
- Extrinsic motivators: Better for immediate results
- Intrinsic motivators: Better for sustained engagement
Psychological Impact
- Stress levels
- Enjoyment
- Commitment
- Self-determination
The most effective motivational strategies often combine both intrinsic and extrinsic elements in a way that supports the athlete's development and well-being.
