Intrinsic versus Extrinsic
Have you tried to follow a recipe? Have you tried to create a new recipe?
Have you tried both?
Following a recipe - like following a workout or diet plan or what your iWatch tells you - is an extrinsic idea, program, maybe motivator. Creating a recipe, just the idea and attempt are intrinsic. An intrinsic idea to try. Intrinsic motivation if you do try…
Extrinsic motivation can work in many instances and it’s really easy to know when: you try something, it works and you want (and can and do!) it again and again. Let’s break that down:
- You contemplate trying something
- You actually try it
- You evaluate it
- It works (well enough for what you value)
- You want to repeat it (contemplate…again)
- You do it again (see above)
That’s basically 4 different thoughts and actions with 2 more that are the same but are now informed by your initial attempt as opposed to being a brand new…something.
What’s the difference between the above extrinsic motivation and intrinsic motivation? Nothing about the above…it’s where does the idea (contemplation) and action (say, an exercise plan) come from. If you think of them on your own, or help develop, personalize or interact with something or someone to tailor your contemplation (Step 1 above) then it is intrinsic!
If, instead, you buy a program or a magazine, or go on TikTok and just let something come from outside of you and then do that thing (90+% of it) then it is extrinsic. Even the idea coming to you from outside sources makes it extrinsic.
And sadly, extrinsic doesn’t actually work very often. Above, I said it’s easy to know when extrinsic works: you try it, it works, you do it again. Most people only get the first of those three, because really, that’s steps 2, 4 and 6 above. What isn’t there in that version of motivation are steps 1, 3 and 5.
Take a second and think about that. Step 3 is the easiest to check: did it work. May cookie cutter ideas don’t work for you but they did work for someone. That’s the lottery. I didn’t win this week, but someone else did. Step 5 is the second easiest to check: do you really want to do it again? Juice cleanses often worked to lose a few pounds but people really don’t want to do them again (nor should they) and they’re not sustainable to do instead of eating real food for most of our lives.
What about Step 1? You did contemplate it… right? That meal plan, or metabolism booster drink/pill, or even SGLP drug didn’t just happen to you, c’mon! But…did you really think deeply about what you want and why? Not just a top-level: “I want to be healthier”, or “I want to lose some belly fat”, but think about why and then why isn’t what’s happening in your life right now already accomplishing that goal.
There is a way to get into better thinking patterns about Step 1 (and by extension, Steps 3 and 5). Consider checking out our Ebook: Facing the Me of Now for some concrete ways to use your internal dialog language to help become better at understanding and uncovering your motivations and habits, and therefore: how to make small changes to increase the habits that work for you or shift those that don’t.
