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Some examples of intrinsic motivation are: exercising because you enjoy physically challenging your body instead of doing it to t into an out t. cleaning because you enjoy a tidy space rather than doing it to avoid making your spouse angry. While both types of motivations can be e ective, research suggests extrinsic rewards should be used sparingly. They can undermine intrinsic motivation and can be percieved as coercion or bribery. Understanding the factors that promote intrinsic motivation can help you see why it can be bene cial. They include: CURIOSITY: Curiosity pushes us to explore and learn for the sole pleasure of learning and mastering. RECOGNITION: We have an innate need to be appreciated and get satifacition when e orts are recognized by others. COOPERATION: Cooperating with others satis es our need for belonging. We also feel personal satisfaction when we help others and work together to achieve a shared goal. INTRINSIC VS. EXTRINSIC MOTIVATION healthcare.utah.edu/wellness Intrinsic motivation is motivation that comes from within, while extrinsic motivation comes from outside. Intrinsic Extrinsic To help you practice better intrinsic motivation, here are some things you can do: Look for the fun in work and other activities or nd ways to make tasks engaging for yourself. Create a list of things you genuinely love to do or have always wanted to do and choose something on the list to do whenever you have time or are feeling uninspired. Before starting a task, visualize a time that you felt proud and accomplished and focus on those feelings as you work to conquer the task. By changing the focus to the internal rewards of a task, such as satisfaction and enjoyment, you can better motivate yourself and others . MOTIVATION You do the activity because it’s internally rewarding. You may do it because it’s fun, enjoyable, and satisfying. Goals come from within and the outcomes satisfy your basic psychological needs for autonomy, competence, and relatedness. GOALS You do the activity in order to get an external reward in return. Goals are focused on an outcome and don’t satisfy your basic psychological needs. Goals involve external gains, such as money, fame, power, or avoiding consequences.