Different types of motivation part 1

Different types of motivation

When someone says motivation I think a lot of people think it’s a fierce “get me results” hyped up athlete. For me personally, I always thought I’d have to be aiming to achieve success as soon of possible and be tunnel vision on the end product. In this post in going to explain 3 types of motivation, and when they are useful and in part 2, I’ll be giving methods on how to apply them for your own journey!

1- Intrinsic Motivation

This is motivation that comes internally. Entering training from the state of mind

• You enjoy the process

• You love improving

• You find meaning in the sport

Example:

An athlete who trains because they love mastering their craft, not because of medals or praise they want to reach their full potential and love the sport

Most powerful for long-term performance and flow state.

Walt Disney understood something crucial about creativity and motivation: judgement kills intrinsic drive. When Disney created, he separated the process into stages. During the Dreamer phase, no idea was criticised, analysed, or filtered. There was no concern about whether an idea was realistic, impressive, or good enough. The goal was simply to explore, imagine, and enjoy creating. This protected intrinsic motivation the joy of the process itself. Only later did Disney move into the Realistand Critic phases, where structure and evaluation were allowed. By delaying judgement, Disney prevented fear, self-doubt, and external pressure from shutting down creativity. For athletes, this matters deeply. When every training session is judged by results, comparison, or expectation intrinsic motivation fades. Flow and enjoyment disappear. For long term performance and flow state, intrinsic motivation is essential

“If you love the game nobody can take that from you” - Michael Jordan

2- Extrinsic motivation

Extrinsic motivation is driven by external rewards or pressures, rather than enjoyment of the process itself.

Athletes act from extrinsic motivation when they train for:

• Medals, prizes, contracts, or selection

• Praise from coaches, parents, or teammates

• Fear of being dropped, judged, or falling behind

Unlike intrinsic motivation, the energy doesn’t come from within it comes from outcomes and expectations.

Extrinsic motivation can be useful in the short term. It helps us push through hard sessions, meet deadlines, or perform under pressure. But when it becomes the only source of motivation, problems such as burnout

Training starts to feel like a job. Fear replaces curiosity. Mistakes feel threatening instead of informative. Flow becomes harder to access because attention shifts from the present moment to future outcomes.

The most effective athletes don’t eliminate extrinsic motivation they manage it by using rewards and goals as structure, while keeping their identity rooted in internal standards, purpose, and growth.

“I train hard, not just for myself but for my team, my fans, and my legacy.” - Serena Williams

Identified motivation

Crucial for Injured Athletes

Identified motivation is when you keep going because the activity matters to your goals, even if it’s not fun in the moment.

For injured athletes, this is crucial: rehab and recovery exercises can feel boring, frustrating, or even painful. You might not enjoy every session, but you continue because you understand why it mattersreturning stronger, preventing setbacks, and reaching your full potential.

Example:

Doing daily physio drills may feel tedious, but you stick to them because you know each repetition brings you closer to competing at your best again.

Why it helps:

• Maintains consistency during rehab

• Keeps focus on long-term goals, not short-term discomfort

• Reduces fear and frustration

Quick tip Pair identified motivation with small intrinsic wins — celebrate progress in each session to stay engaged and positive.

“I do what I must today so I can do what I want tomorrow” - Anonymous

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