Ever started the day in your gym gear but never made it out the door? Or stocked your fridge with healthy snacks, only to reach for the chocolate by day two? When it comes to changing our health habits, motivation often feels like the hardest part. We all want to feel driven and consistent, but what actually keeps us going? Understanding Motivation: Intrinsic vs Extrinsic According to Self-Determination Theory (SDT), motivation comes in two main forms: intrinsic and extrinsic. -Intrinsic motivation means doing something because it feels rewarding in itself. It aligns with your values, identity, or sense of wellbeing. For example, exercising because it makes you feel good. -Extrinsic motivation means doing something for an external reason, like a reward, recognition, or fear of consequence. Think of exercising to close your Apple Watch rings or to receive praise. Both types of motivation play a role in behavioural science and behavioural change. Extrinsic motivation can help kickstart new habits, while intrinsic motivation sustains them over time. Why Rewards Can Backfire While extrinsic rewards can be powerful, they also have a dark side. Self-Determination Theory highlights three core psychological needs that drive motivation: -Autonomy – feeling in control and making choices freely -Relatedness – feeling connected to others -Competence – feeling capable and improving over time Too many external pressures can reduce our sense of autonomy. What starts as “I want to” can quickly become “I have to.” When the reward disappears, so does the motivation. Building Lasting Motivation To create lasting behaviour change, we need to balance extrinsic and intrinsic motivation. Here’s how: -Use extrinsic rewards to spark initial behaviour change -Connect behaviours to personal values to build intrinsic motivation -Boost feelings of control, connectedness, and competence -Tailor interventions to match individual motivational styles By bridging the gap between external incentives and internal values, we can build habits with motivation and behavioural science that truly stick. Want to Learn More? Check out our webinar to explore how digital health interventions use gamification and other techniques to generate motivation. Apply Now!