The Source of Reward: Intrinsic vs. Extrinsic Motivation

Motivation is one of the deepest forces in sports, and understanding what fuels you is a major mental strength skill. Athletes operate from two main sources of motivation. The first is intrinsic motivation, which comes from within. It is the satisfaction you get from improvement, the enjoyment of training, and a genuine love for your sport. The second is extrinsic motivation, which depends on recognition, awards, approval, or outside pressure.

A helpful way to picture this is through a fire. Intrinsic motivation is like steady-burning coals. Once the fire is built, it continues giving off heat because the fuel is strong and stable. Extrinsic motivation is more like a burst of flame from lighter fluid. It burns high and bright, but it fades unless you keep adding more fuel. Athletes who rely only on external rewards often find their motivation disappearing when those rewards slow down.

Emma Coburn is a great example of an athlete driven primarily by intrinsic motivation. She became one of America’s most decorated steeplechasers by prioritizing growth, training, and the thrill of pushing her limits. She once said, “I just want to be the best I can be. My goal is always to keep improving so I can compete at the highest level.” Her success was fueled by a deep internal desire to develop, not by applause or attention. That mindset helped her win an Olympic bronze medal and a world championship title.

Extrinsic motivation can be helpful, but it is not dependable enough to sustain years of training or support high-pressure moments. Athletes rooted in intrinsic motivation are more resilient, consistent, and fulfilled. They have a source of drive that lasts.

The mental skill here is simple. Build your motivation around what you control. Fall in love with your sport and the daily work of getting better. Intrinsic motivation will carry you further than anything external.

This is Mental Strength.

For Players

Do:

1. Identify what you love about your sport and revisit it often.

2. Set personal goals that are based on your improvement, not comparison.

Avoid:

1. Letting outside approval dictate your motivation.

2. Giving inconsistent effort depending on whether people are watching.

For Parents

Do:

1. Praise effort, consistency, and growth.

2. Encourage your athlete to connect with what they enjoy most in their sport.

Avoid:

1. Focusing conversations only on wins, rankings, or stats.

2. Rewarding only outcomes in ways that shift motivation away from the process.

For Coaches

Do:

1. Build a culture that values daily improvement and steady habits.

2. Teach athletes to find satisfaction in the work, not only the results.

Avoid:

1. Using comparison or pressure as the primary motivational tool.

2. Overemphasizing external rewards at the expense of internal growth.

Ready to Build Your Mental Operating System

If you want to develop deeper motivation, stronger confidence, and elite mental habits, come train with us. The MOTYV8 app gives athletes the tools to build real mental strength and perform their best when it matters most.

Download the app and start training today.