INTERNAL vs. EXTERNAL MOTIVATION - Part 2: How to strengthen Internal Motivation
The Pen and Sword Journal - Vol 34
This article is a sequel to the previous article, INTERNAL vs. EXTERNAL MOTIVATION - Part 1. If you missed it, I suggest you read it before proceeding with this one.
When you wake up in the morning and organize your ideas, focusing on the day ahead, what is the foremost idea that truly motivates you and keeps you going?
As you go about your day, even when taking a break from your daily routine, what are those drives that push you to think, “I know this is tough, I know I have failed there, but I will continue to improve, I will make this better, I will find a way, and so on…” What serves as your driving force in those moments?
Honest and authentic Reasons
Before answering this question, I want to share with you something that some of my colleagues working with alcohol and drug rehab patients observed during many years of practice. Observing those who initially arrived, they noticed a common thread – a motivation to surpass their current situation. However, the ones who truly succeeded shared a commonality – they possessed the right motivators. Remarkably, these effective motivators were more or less the same among those who were successful.
There were individuals who joined the program because they were pressured or persuaded by someone else. Others were motivated by fear of losing their job, family, home, or societal approval. According to my colleagues, many of these individuals dropped out after a few sessions. Some managed to get clean, but it rarely lasted for long. There were rare the cases where someone that came from the reasons I mentioned above, stayed clean for a long time.
On the flip side, there were individuals who sincerely aimed to improve themselves. They joined the program because they were determined not to lose themselves. These individuals demonstrated greater consistency and were the ones who successfully transformed their lives for the better.
What made the difference between these groups?
This is a perfect illustration of individuals driven primarily by external motivators versus internal motivations. Certainly, many from the first group wanted to improve for themselves, and most certainly those from the second group also aimed to turn their lives around for the sake of their family, job, etc. The distinction lies in which of these motivators has greater significance and strength for each person. Additionally, external motivators can change more frequently than internal ones, and a significant portion of them are not within our control.
For instance, if someone desires to change for the sake of their partner, and that partner might leave, if they aim to change for the sake of a job, and in return, that boss might decide to replace that person. In both examples, the motivator disappeared within a snap of the fingers, leaving that person empty inside. However, if someone has also that internal reason as their source of willpower, something they entirely control, regardless of potential changes in outer circumstances, they will possess a strong core or axis of strength that nothing and no one can take away. The key, then, is sincerely wanting to overcome this state from the depth of one’s being.
Our balance between External and Internal Motivation
This example mirrors something we encounter daily. Thankfully, it might not involve struggles with alcoholism or drug addiction, but each of us has our motivations for rising in the morning and dedicating our time, energy, and, for some, our passion to what we pursue.
Truth be told, we're all motivated by external factors to some extent. However, if you find it challenging to establish an exercise or working routine that becomes a lasting part of your life and helps you achieve your purposes, then you must check if the ratio between external and internal motivation is the right one for you.
Examples of External Motivation
External Motivation primarily revolves around a system of rewards and punishments. This system can enhance productivity, especially in the short term. However, the cases where external motivation extends to the medium term are fewer, and cases where it endures for a prolonged period do not align with the principles of a healthy lifestyle.
Let me show you what I mean. I will share some of the negative effects of relying only on a Reard/Punishment system:
A system solely reliant on rewards and punishments can accumulate pressure over time, potentially leading to stress, burnout, pent-up anger, explosive anger, and various other forms of aggressiveness.
It also encourages the unhealthy habit of consistently relying on some shortcuts, which often generate more problems than they solve.
It backfires because when individuals lack a sense of meaning in the process and the purpose behind their actions; they become demotivated. Their spirit will weaken. “We become what we think”, many wise people have said. Yes, the quality of our thoughts influences our emotions, and our emotions influence our actions, for better or worse.
So, if the meaning of what we do is consistently associated with negative experiences, negative people, lack of respect, lack of progress, etc., our emotions and actions will be affected in a domino effect. That's why our purpose must evolve as we do, and we must nurture and strengthen our connection with it daily if we want it to become a powerful idea for us.
Some actual examples of External Motivation include:
Some Reward-Based Motivators:
Bonuses, potential salary raise, and promotions at work.
Physiological needs that are the first needs on Maslow’s Hierarchy (check part 1 that was published last week)
Getting good grades at school, or a trophy in a competition. Titles, grades.
Recognition from others for a job well done.
Validation and approval from others about your ideas, beliefs, the way you do things, and your personality overall.
Admiration (attention) from fans and supporters. Fame.
Some Punishment-based Motivators:
Fear of losing, or not getting what I mentioned in the list of Reward-Based Motivators.
Fines on work or various institutions.
Pressure of losing something if you fail.
Pressure of experiencing pain. This includes criticism and consequences such as threats, reprimands, and blaming when failure surfaces.
To sum it up, as I mentioned in the beginning. When you are externally motivated, you get something from someone or something else outside that makes you feel good.
The first three needs from Maslow’s Hierarchy, that are 1- Physiological Needs, 2- Safety Needs, 3- Love and belongingness needs, and Half of the 4th need, which is the esteem you get from the outside, and power that others grant you, are all the drives that constitute your external motivators.
We all possess these needs, but the way we opt to fulfill them, and the consequences when they lack alignment with internal motivators, is what results in an imbalance in our lives. This imbalance can be self-destructive, as I will elaborate below.
Examples of Internal Motivation
Internal motivation emanates from deeply ingrained values. It always involves a true understanding of the things you do, or in some cases, it’s a gut feeling or intuition at first, before becoming clear in your mind.
Internal motivation places significant emphasis on the journey, the process, and the value you give to your activities as you build, delve deeper into a specific area, or train yourself. Some of the things you will do, you will enjoy to your core, and some will challenge you, even to the point of stressing you a bit. However, at the end of the day, you will go home with a profound sense of fulfillment, knowing that you pursued what truly resonates with your being.
In other words, Internal Motivation doesn't rely on external rewards; instead, it drives individuals to participate in activities that are inherently satisfying for their own sake. If you spent your time dedicating to something and time flew without you realizing, that’s exactly what I’m talking about.
Whoa, hold on a sec! 😁 I'm not referring to binge-playing video games or binge-watching series here. In fact, these last examples, when they become an addiction, become a virtual substitute for our real life, that also includes its own form of external and internal motivation system. And this is a topic for another article, perhaps.
Instead, here I'm talking about instances where painters immerse themselves for hours and days in their work, inventors losing track of time in their journey of trial and error, martial artists enjoying their training sessions for hours, and professionals like lawyers, accountants, doctors, physiotherapists, psychologists, salesmen, teachers, and many more who genuinely find joy in what they do.
Once again, if we were to relate External Motivators to Maslow’s Hierarchy of Needs, they would be associated with the second part of the 4th Esteem Needs, which is our self-esteem generated from within. Additionally, it is only related to the 5th need of Self-actualization.
What happens when people have External Motivation dominate in their Life
People may attempt to derive their self-esteem, self-worth, and fulfillment solely from external sources when internal motivation is not strong and does not act as a counterbalance. When this occurs, we completely surrender our power to external people or circumstances.
Here are some harmful scenarios related to this:
Over time, relying too much on external motivation can reduce a person's internal drive—the inherent desire to engage in an activity for its own sake. This shift may result in a diminished passion or enjoyment for tasks, as the individual becomes overly fixated on external outcomes. Our internal drive, our inner fire, needs to stay ignited. The only way to keep it burning brightly and strongly is by nourishing it daily. If neglected, it will weaken over time, requiring considerable effort to empower it again. It's akin to a psychological muscle—if not kept in shape, it can atrophy.
People with excessive reliance on external motivators become overly dependent on external factors, making them more susceptible to manipulation. When someone relies only on outer factors, or other people, to confirm their skills, worth, and values, they take away their power. Their ability to self-generate self-confidence, self-validation, and belief in oneself, is weakened. This leads to a low self-esteem, low self-confidence, and low-self validation. It also leads to the false belief that self-esteem, low self-confidence, and low-self validation can only “recharged” by the approval of an outer factor, like somebody on the outside. Many societies, many “MC dojos”, many places with a Cult Mentality, manage to grow - or more precisely, the leaders become richer- thanks to this unhealthy mechanism.
These places tend to weaken or take away people's ability to generate all this, including critical thinking, making them dependent on them, and making people do their work in exchange for a temporary boost in self-validation, self-esteem, and self-confidence. It is a sophisticated addiction that many fall prey to gradually without realizing.
And this is something that can happen anywhere to us, IF WE ALLOW IT. In our social circle, at work, or in any other kind of organization. Stay alert. Certainly, consider constructive feedback from others, especially when it comes from their area of expertise, like being a professional such as a doctor, physiotherapist, mechanic, programmer, lawyer, etc.
But when it comes to guiding you in living your life, stay alert and keep your critical thinking active. As Robert Greene wrote in his book "48 Laws of Power," "Too much respect for other people’s wisdom will make you depreciate your own."
The continuous pursuit of external rewards or the fear of negative consequences can lead to burnout. Burnout is marked by physical and emotional exhaustion, diminished performance, and a feeling of detachment from one's work or objectives.
It might limit your creativity and authenticity. External motivation often requires adhering to predetermined paths or meeting specific criteria. This can impede creativity and innovation, as individuals may be less inclined to explore new ideas or take risks that deviate from externally imposed standards.
Why and When do we also need External Motivation
Firstly, our basic needs for survival, health, and financial security are external motivators that we all require. This is an undeniable reality and constitutes a significant portion of our external motivation on the scale as we strive to find balance.
Regarding psychological and intellectual matters, there is a specific scenario where external motivation can be considered healthy. However, it's essential to use it sparingly, intermittently, and ensure it doesn't become the primary approach to how you handle things.
It is what I like to call in my Book “100 Thoughts for the Inner Warrior”, an “Odseys Mast” or “Ulysses pact”. An "Ulysses pact," refers to a commitment or decision made in advance to control or limit one's future behavior. The term is derived from the Greek myth of Ulysses (also known as Odysseus) and his encounter with the Sirens.
In the myth, Ulysses, while sailing past the island of the Sirens, knew that their enchanting songs could lure sailors to their doom. To resist this temptation, Ulysses had himself tied to the mast of his ship and instructed his crew to ignore his pleas to be released, no matter how much he begged.
In a broader perspective, an Ulysses pact is commonly employed in areas of personal development, behavior change, and self-control. It involves making a decision or commitment during a moment of clarity or rational thinking, with the aim of preventing impulsive or irrational behavior in the future. We all experience highs and lows; we can't be at our best all the time. This tactic serves as a precaution, a kind of failsafe if you will, to minimize the damage we do to ourselves and others. Ir can be used when we hit a low point and our instincts attempt to take full control.
By establishing a pre-determined plan or commitment, individuals seek to overcome potential lapses in judgment or self-control. This concept is often utilized in domains like addiction recovery, financial planning, and goal setting, addressing challenges individuals may encounter in adhering to their desired course of action.
Let me share some personal experience regarding this:
There were times when I undertook certain projects at work or on a personal level. These projects involved tasks I didn't particularly enjoy, but they served my long-term goals. They lasted from a month to three, depending on the activity.
Due to their critical importance, I couldn’t afford failure, as it would have significant consequences. So I took precautionary measures. To ensure I wouldn't abandon the project midway, especially during a low moment or an unforeseen crisis, I wrote a check to my trusted friend and asked them to cash it if I were to give up before completion. In this scenario, the fear of losing the money I entrusted to my friend served as an additional external motivator, providing an extra push to persist through potential crises or irrational beliefs on my part. You could confidently say that I trapped myself, or as some old army general tales say, "burned my return ships on the harbor." After that, the only direction left to move was forward.
Thankfully, even though I faced some tough weeks, I didn't give up, and the precaution I took was not needed most of the time. Still, let us not forget that sometimes we have to outsmart ourselves by creating failsafe countermeasures like this, even though 90% of the time they won't be necessary, as they weren't for me. Yet, it is in those 10% of cases where we lower our guard that the potential for a devastating defeat lies.
Another example is from high school during some exams, when I asked a friend to take my video games for a week and not give them back, no matter what. Back then, my will was weaker than it is now, so this measure was necessary. Some may view this as an exaggerated action, but I consider it a smart move that gave me the results I needed. Today, I seldom resort to such measures, because I've developed the habit of seeing through a task without compromising it for the sake of entertainment. I permit myself to enjoy leisure activities as a reward after completing my daily tasks.
Some external motivators can act as a jump-start, preceding the involvement of Internal Motivation. At times, we need to invest some time in activities that may not seem fulfilling initially, before truly appreciating and incorporating them into our lives. External motivation proves beneficial when individuals are introduced to new tasks or activities that may lack internal appeal initially. External rewards, like praise, recognition, or tangible incentives, can act as a bridge to develop interest and engagement.
For instance, I disliked running initially, but after a month or so, I began to enjoy it. Now, it's a weekly activity that I do willingly.
Healthy rivalry is something I enjoy a lot, and it motivates me to do better. External motivation often plays a significant role in competitive environments. Whether in sports, business, or academic settings, the desire to outperform others or achieve specific outcomes can be a strong external motivator. As long as we associate it with my internal motivators, I’m sure it’s a stimulating factor in our lives.
Crisis or urgent situations: External motivation can be crucial in emergency situations or crises, where immediate action is required. External factors, such as the need to save lives or prevent harm, can serve as powerful motivators. This is closely related to the idea of duty.
How to Strengthen Internal Motivation
When you try something new that matters, make it a habit to not give up for at least 30 days. You will never know that activity well until you explore it deeper, experience what you learn from it, how it makes you feel in the long run. Many times, you have to see first how it affects and transforms you mentally, spiritually, in terms of skills, and as an individual.
If you train martial arts, hit the gym, do calisthenics, want to lose weight, want to learn a skill, etc. Make a change in your mindset and expectations to not focus only on outer appearance or final result.
Everyone wants to look great, at least for some time. Instead of making your appearance your primary motivator, focus also on developing specific aspects of yourself, such as your skills, wellbeing, character, or personal growth. Over time, as people shift their focus to these inner aspects and refrain from feeling upset or worried about not immediately achieving external objectives, they may notice significant progress in their outward appearance as well.
For example, if you train in martial arts or athletics, instead of making your appearance your primary motivator, focus on increasing your strength, becoming more agile, and building more stamina. These are factors you can control, and as you improve in these areas, the physical appearance you desire will follow. Enjoy your journey.
Focus on consistency, not results. You have more control over how often you do something than the results you get from doing it. Great results come from great consistency, not the other way around.
These are the primary factors in building an exercise routine that is a natural part of your life instead of one you struggle to implement over and over. When you let your internal motivations guide you, the results you get won’t just be better, they’ll be more fulfilling.
Integrate activities you enjoy into your daily routine. Learn to combine activities you enjoy and blend them with tasks that require sheer self-discipline. For instance, even though 60-70% of the training exercises you engage in might be challenging, and you have to do them for the overall benefit of your journey, you can still incorporate a favorite drill or exercise into your workout and martial arts training. This is a dopamine hack that will help you generate more energy as you experience self-fulfilling rewards. You can apply this in any other area, of course.
Surround yourself with purpose driven individuals. Associate more with people who have their own critical thinking, not people who blindly follow the crowd and let others deflate and inflate their motivation as their agenda suits them. You will deliver constructive criticism to each other and exhchange experience with each other to achieve your goals. Eliminate unnecessary stressors and create a workspace or living environment that promotes well-being.
Renew and strengthen your connection with your life purposes. Remind yourself every day of the importance these goals hold for you, the values they reflect through you, and how what you are doing every day will bring you a step closer to achieving what you promised to yourself.
You can use visualization exercises to do that, for example. Let your body relax, then start to visualize in your mind. See yourself how you would like to see yourself, envision how you would like to live your life. Then, you can start to write it somewhere only you have access to, or draw something symbolic that represents it, or simply visualize it in your mind. If you write it down, use the present tense, and read it often, at least weekly.
This might seem like a fantasy, but for those who understand, it reflects the wisdom of what the wise said when teaching that "we become what we think about." If you practice it often, you will see that in this way, your will influences your thoughts, your thoughts influence your feelings, and your feelings will control your actions.
If it's true that our worries can consume us to the point of increasing our chances of failure, why should it not be true that what we willingly invest our thoughts and emotions in, will gain power in a healthy sense in our lives? The thoughts we feed, whether willingly or unwillingly, will either become our strength or hold us down. We should never underestimate the impact visualization exercises have on our conscious and unconscious. After that, get out and take action to manifest your will. Certainly, visualization alone is not enough.
Conclusion
The only individuals who depend solely on pure Internal Motivation are the hermits who isolate themselves in a distant mountain, dedicating themselves entirely to transcendence. For them, it's primarily about transcending the mundane world, and Maslow's Hierarchy of Needs applies minimally, addressing only the basic physiological requirements, just to barely keep their bodies alive.
For those of us who possess both external and internal motivations, finding a balance is crucial. This balance is different and unique for each individual because, despite our shared human nature, our personalities have distinct differences that make us unique.
What is more important is to develop ways to keep External Motivators in balance and find healthy ways to meet them, and to keep the inner fire of Internal Motivation Burning, never taking our eyes and heart from that vision.
Our life is long and short at the same time. Let us give ourselves wholeheartedly to what fulfills us. 🔥
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