Why We Do What We Do

1. Intrinsic motivation drives authentic human behavior

"Intrinsic motivation is associated with richer experience, better conceptual understanding, greater creativity, and improved problem solving, relative to external controls."

Natural human tendencies. Humans are inherently proactive organisms with an innate tendency to explore, learn, and grow. This intrinsic motivation is evident in young children's curiosity and eagerness to master their environment. It represents the life force that propels human development and actualization.

Benefits of intrinsic motivation. When intrinsically motivated, people engage in activities for their inherent satisfaction rather than for external rewards. This leads to:

• Enhanced creativity and problem-solving
• Deeper conceptual understanding
• Greater persistence in the face of challenges
• More enjoyment and vitality while performing tasks

Fostering intrinsic motivation. To support intrinsic motivation:

• Provide optimal challenges that match people's skill levels
• Offer meaningful choices and opportunities for self-direction
• Give informational feedback rather than controlling evaluations
• Create environments that satisfy needs for autonomy, competence, and relatedness

2. External rewards can undermine intrinsic motivation

"When behaviors become instrumental to monetary rewards—in other words, when people behave to get rewards—those behaviors will last only so long as the rewards are forthcoming."

The overjustification effect. Offering external rewards for an already intrinsically motivating activity can shift people's perceived locus of causality from internal to external. This undermines their sense of self-determination and reduces intrinsic motivation for the activity.

Negative consequences of rewards. Excessive use of rewards can lead to:

• Decreased creativity and cognitive flexibility
• Shallow, rote learning rather than deep understanding
• Loss of interest once rewards are removed
• Focus on obtaining rewards rather than mastering skills

Effective use of rewards. To minimize negative effects:

• Use rewards sparingly and unexpectedly rather than as a consistent motivator
• Provide rewards that acknowledge competence rather than control behavior
• Emphasize informational aspects of rewards over their controlling aspects
• Offer rewards for activities that are not inherently interesting but socially valuable

3. Autonomy, competence, and relatedness are fundamental human needs

"People not only need to be effective and free; they also need to feel connected with others in the midst of being effective and autonomous."

Basic psychological needs. Self-determination theory posits three innate psychological needs:

• Autonomy: feeling volitional and self-directed in one's actions
• Competence: feeling effective and capable in one's interactions with the environment
• Relatedness: feeling connected and belonging with others

Importance of need satisfaction. Fulfilling these needs is essential for:

• Psychological well-being and vitality
• Intrinsic motivation and internalization of extrinsic motivation
• Optimal functioning and personal growth

Balancing needs. While sometimes portrayed as conflicting, autonomy and relatedness are complementary:

• True autonomy involves freely choosing to connect with others
• Healthy relationships support each partner's autonomy
• Integrating all three needs leads to the most positive outcomes

4. Supporting autonomy promotes better outcomes than control

"Autonomy support is a personal orientation you can take toward other people—particularly other people in a one-down position."

Autonomy support vs. control. Autonomy-supportive contexts:

• Take the other's perspective and acknowledge their feelings
• Provide rationales for requests or limits
• Offer meaningful choices and encourage initiative
• Use non-controlling language

Controlling contexts:

• Pressure people to think, feel, or behave in specific ways
• Use rewards, punishments, or guilt to motivate
• Dismiss or invalidate others' perspectives

Benefits of autonomy support. Research shows autonomy support leads to:

• Greater intrinsic motivation and internalization of values
• Enhanced performance, especially on complex or creative tasks
• Improved well-being and satisfaction in relationships
• More effective behavior change in health and education settings

Applying autonomy support. To be more autonomy-supportive:

• Listen actively and try to understand others' perspectives
• Provide meaningful rationales for requests or rules
• Offer choices within appropriate limits
• Use informational language rather than controlling directives

5. True self-esteem stems from autonomy and integration

"True self-esteem represents a sound, stable sense of oneself, built on a solid foundation of believing in one's worth as a human being."

True vs. contingent self-esteem. True self-esteem:

• Is based on a fundamental sense of self-worth
• Remains stable across successes and failures
• Allows for authentic self-expression and growth

Contingent self-esteem:

• Depends on meeting external standards or others' approval
• Fluctuates based on performance or comparisons
• Leads to anxiety, defensiveness, and insecurity

Developing true self-esteem. To foster genuine self-esteem:

• Provide unconditional positive regard, not contingent approval
• Encourage intrinsic goal pursuits over extrinsic ones
• Support autonomy and self-reflection
• Help integrate experiences and emotions into a coherent sense of self

Overcoming ego-involvements. Recognize and let go of rigid self-concepts or performance standards that make self-worth contingent on specific outcomes.

6. Healthy internalization leads to responsible behavior

"Internalization of a regulation and the value underlying it represents an instance of people's general propensity to integrate aspects of their world into an ever expanding and ever more unified representation of who they are."

Types of internalization.

• Introjection: Taking in values or rules without fully accepting them, leading to inner conflict
• Integration: Fully assimilating values and regulations into one's sense of self

Promoting integration. To support healthy internalization:

• Provide meaningful rationales for important behaviors
• Acknowledge potential conflicts or resistance
• Use non-controlling language and offer choices when possible
• Support feelings of autonomy, competence, and relatedness

Benefits of integration. Integrated regulations lead to:

• More autonomous motivation for socially important behaviors
• Greater persistence and effectiveness in carrying out responsibilities
• Reduced inner conflict and enhanced well-being
• A stronger sense of authenticity and personal integrity

7. Emotion regulation is key to autonomous functioning

"Being autonomous involves allowing a full experience of one's emotions, and experiencing emotions can be one of the most gratifying and actualizing elements of being alive."

Healthy emotion regulation. Autonomous emotion regulation involves:

• Allowing oneself to fully experience emotions without suppression
• Reflecting on the meanings and functions of emotional experiences
• Choosing how to express or act on emotions based on personal values and goals
• Using emotions as information to guide behavior and decision-making

Overcoming rigid patterns. To enhance emotional autonomy:

• Recognize and challenge introjected "shoulds" about emotions
• Practice mindful awareness of emotional experiences without judgment
• Explore the underlying needs or values that emotions signal
• Develop a repertoire of flexible responses to emotional situations

Integration of emotion and reason. True autonomy involves:

• Balancing emotional experiences with reflective consideration
• Using both feeling and thinking to guide authentic action
• Developing emotional intelligence alongside cognitive skills

8. Promoting health requires supporting patient autonomy

"When health-care providers recognize the importance of psychosocial factors for patients' health and thus relate to patients in more autonomy-supportive ways, the patients are likely to become more autonomous in their motivation and to behave in healthier ways over the long haul."

Biopsychosocial approach. Effective healthcare considers:

• Biological factors (genetics, physiology)
• Psychological factors (motivation, emotions, beliefs)
• Social factors (relationships, cultural context)

Autonomy support in healthcare. Providers can:

• Elicit and acknowledge patients' perspectives
• Offer choices and encourage active participation in treatment decisions
• Provide relevant information and meaningful rationales for recommendations
• Minimize pressure and support patients' sense of volition

Benefits of patient autonomy. Research shows autonomy-supportive healthcare leads to:

• Better adherence to treatment regimens
• Increased motivation for behavior change
• Improved health outcomes across various conditions
• Greater patient satisfaction and engagement in care

9. Personal growth comes from exploring motivations

"Meaningful change comes out of an organismic readiness. It comes when people feel that now is the time to change, when they are ready to enact a commitment each moment."

Self-reflection and awareness. Personal growth involves:

• Exploring the reasons behind one's behaviors and feelings
• Uncovering introjected "shoulds" and external pressures
• Identifying truly personal values and aspirations

Accepting responsibility. Authentic change requires:

• Acknowledging one's role in creating current circumstances
• Taking ownership of choices and their consequences
• Committing to growth based on intrinsic motivation, not external pressure

Strategies for personal development:

• Practice mindfulness to increase self-awareness
• Journal about your motivations, values, and goals
• Seek feedback from trusted others while maintaining autonomy
• Gradually challenge yourself to act more authentically in daily life

10. Freedom involves accepting constraints and respecting others

"Being free does not mean doing your own thing at the expense of others, however. Rather, it involves concern for others and respect for the environment, because those are manifestations of human connectedness."

True freedom vs. license. Authentic freedom:

• Involves accepting natural limitations and social realities
• Balances personal autonomy with respect for others
• Stems from an integrated sense of self and values

Mere license or rebellion:

• Ignores legitimate constraints and others' needs
• Often stems from reaction against control rather than true autonomy
• Can lead to further alienation and loss of freedom

Responsible exercise of freedom. To live freely and authentically:

• Reflect on personal values and their alignment with social norms
• Make conscious choices about which constraints to accept or challenge
• Consider the impact of your actions on others and the environment
• Seek ways to express autonomy that also contribute to the greater good

Balancing individual and collective needs. True freedom involves:

• Recognizing our interdependence with others and nature
• Finding ways to meet personal needs that also benefit the community
• Engaging in dialogue to resolve conflicts between individual and collective interests

Last updated: November 17, 2024