145. How to Change: External vs Internal Motivators
It can be hard to make healthy changes. And there's no shortage of advice on what to change and how to change. In this episode, we dig into why change can be hard and how to make the process a bit easier. We'll talk about the nuances of external and internal motivators in behavior change, distinguishing between external (extrinsic) motivators, which stem from outside forces, and internal (intrinsic) motivators, which arise from our personal desires or values. The short story is that external motivators can be effective in the short term, especially for routine or necessity-driven tasks, but they often fall short in fostering lasting behavioral changes that contribute to wellbeing. We'll share some insights into human biology, including our evolutionary drives and the principle of homeostasis, while also touching on the significance of self-acceptance and self-compassion in nurturing internal motivation.
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Key moments:
00:00 Welcome to Joy Lab
00:38 Exploring Motivations: The External vs. Internal Debate
02:19 The Science of Motivation: Evolution, Biology, and Behavior
05:37 Real-World Applications: Financial Incentives and Behavior Change
08:29 Understanding the Undermining and Over-justification Effects: How External Rewards Impact Internal Motivation
13:46 The 51 Percent Rule: Balancing Internal and External Motivations
15:31 Embracing Self-Acceptance for Lasting Change
17:05 Closing Thoughts and Resources
Sources and Notes:
- Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life.
- Subscribe to our Newsletter: Join us over at Joylab.coach for exclusive emails, updates, and additional strategies.
- Check out our favorite resilience-boosting reads: Bookshop.org
- Ladapo, J. A.Orstad, S. L.Wali, S., et al. (2023). Effectiveness of Goal-Directed and Outcome-Based Financial Incentives for Weight Loss in Primary Care Patients With Obesity Living in Socioeconomically Disadvantaged Neighborhoods: A Randomized Clinical Trial. JAMA Intern Med, 183(1), 61–69. Access here.
- Murayama, K., Kitagami, S., Tanaka, A. and Raw, J. (2016). People’s naiveté about how extrinsic rewards influence intrinsic motivation. Motivation Science, 2 (3), 138-142. Access here.
- Volpp, K. G.John, L. K.Troxel, A. B.Norton, L.Fassbender, J.Loewenstein, G. (2008). Financial Incentive–Based Approaches for Weight Loss: A Randomized Trial. JAMA, 300(22), 2631–2637. Access here.
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