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Extrinsic motivation occurs when you do something to receive a reward or to avoid punishment. For example, a child may want to make the basketball team to be famous and get closer to the cheerleaders.

Intrinsic motivation occurs when doing an activity is rewarding in and of itself. For example, a child might want to be on the basketball team because he loves to play basketball or because he’s fascinated with the idea of learning the game. The reward is internal.

Consider these examples:

● Most people don’t go to work because they love going to their job (intrinsic). They go because they receive money for it (extrinsic).

● A child does her chores because she wants to receive a reward or to avoid punishment. (extrinsic)

● Do you love starting a business because the challenge excites you (intrinsic)? Or do you dislike beginning a business, but the potential financial reward (extrinsic) is intriguing enough for you to do it?

● Do you truly enjoy spending time with your partner (intrinsic), or is the primary reward financial security, companionship, and the opportunity to have children (extrinsic)?

● Do you stay with your partner for love (intrinsic) or because the consequences of leaving would be too tricky (extrinsic)?

● Do you need deadlines (extrinsic)? Or do you love the feeling of getting your work done and can’t stop yourself from doing it as soon as possible (intrinsic)?

● We all have intrinsic and extrinsic motivators.

● Because intrinsic motivation relies directly on how you honestly feel about something, it is more effective for creating long-term happiness.

If you want to develop more intrinsic motivation in your day-to-day life, these techniques will help:

● Make a list of the things you love to do. If your doctor tells you you need more exercise, you can do many different types of exercise. You could play tennis, run, swim, lift weights, or play soccer. If one of those activities is very enjoyable, it only makes sense to choose one. Consider the most satisfying way to accomplish something whenever you need to do something. When you find something you enjoy, it will be hard to stop yourself from doing it.

● Learn how to reward yourself. A reward can be as simple as pumping your fist and congratulating yourself. Avoid using an external reward system if possible. Imagine that you want to do 25 pushups each morning. After completing your pushups, you jump up in the air and tell yourself how awesome you are. In time, that simple reward can make pushups enjoyable and attractive. Celebrating successes is how you create good habits.

● Understand why you are doing something. Even the smallest of tasks can connect to a greater purpose. Playing piano scales might seem mundane, but if you believe they are an integral part of learning to master the piano, they seem a lot more meaningful.

Most people can’t fathom why a millionaire or billionaire would continue to work. That’s because most people work only to make money. Take the money away, and they’d quickly stop going to work. Give them enough money they don’t need anymore, and they’ll quit. However, the billionaire becomes a billionaire because he loves building and creating. His primary motivation is intrinsic. The money is secondary. That’s why he never stops working.

Intrinsic motivation will keep you coming back for more. Extrinsic motivation is less reliable. You’ll stop repeating that behavior when the external reward vanishes or becomes less enticing.

Find things you love to do, and then do them. Use your natural interests to your advantage, and you will be happier.