Extrinsic Versus Intrinsic: Take Control of Your Habits and Motivation
As someone with various responsibilities, managing your to-dos can be difficult, and finding the energy to complete them can be even harder. Throughout our education, and even in our workplaces, we’ve all heard the phrase “find what works best for you” in relation to studying habits, completing tasks, memorization tactics, and more. But we rarely hear about how to enhance our motivation and personalize it, which is really where building long-lasting habits has to start.
And yes, you can personalize your motivation. Many of us are already familiar with the words “extrinsic” and “intrinsic,” but I think it’s time we circle back so we can better understand where to start.
What is Extrinsic?
The word extrinsic essentially means external. In relation to motivation, extrinsic refers to motivation that comes from outside sources, or any motivation that does not come from within your own perceptions. In other words, extrinsic motivation is based on external input.
An example of an extrinsic motivator could be when your boss offers you a pay bonus if you stay an extra hour every day at work in the following week. You, the employee, may have no desire to do this, but since you get a pay raise, you’re going to. You are then motivated to accomplish something based on an external factor, like the pay bonus from your boss. Other common examples of extrinsic motivators could be doing your best in school for academic validation, competing in a sport for the trophy, or even doing certain things to please family or friends, such as peer pressure.
Extrinsic motivators can be helpful in the moment, but they usually don’t last. Once the reward, recognition, or pressure goes away, so does the drive to keep going.
What is Intrinsic?
The word intrinsic essentially means internal. In relation to motivation, intrinsic refers to motivation that comes from within yourself; your own values, interests, or enjoyment of the process. In other words, intrinsic motivation is based on how something makes you feel, not on an outside reward.
An example of an intrinsic motivator could be a student who takes detailed notes in class not just to pass the test, but because they enjoy organizing information and seeing how concepts connect. Another example might be someone who goes on daily runs because they love the mental clarity and energy it gives them, rather than running to win a medal. Another example could be someone who practices guitar for hours, not because they have a performance coming up, but because playing music feels personally fulfilling.
Intrinsic motivation is powerful because it lasts. When you do something out of enjoyment, interest, or personal growth, you are more likely to stay consistent. Even when progress feels slow, the act itself is rewarding enough to keep moving forward.
Why Knowing the Difference Matters
So why is it important to understand the difference between the two? Because the type of motivation you rely on can determine how long you stick with your habits. Extrinsic motivation might get you started; signing up for a class because you want a good grade, or going to the gym because you feel pressured to look a certain way. But intrinsic motivation is what keeps you going when there’s no immediate reward in sight.
As a student, you can probably think of times when chasing grades or approval felt exhausting. On the other hand, when you were interested in the subject itself, the work felt lighter, and the time passed faster. Knowing what drives you helps you prevent burnout and focus on the habits that actually bring long-term growth.
Turning Extrinsic into Intrinsic
The good news is that extrinsic and intrinsic motivation don’t have to be complete opposites. You can take external motivators and connect them to your personal values so they feel more meaningful.
Reframe rewards: Instead of thinking about grades as just numbers, view them as proof of how your effort pays off and how much you’ve grown.
Find your why: Link an external motivator to a bigger picture. A scholarship might start as financial relief, but it can also represent freedom to study what excites you.
Celebrate progress: Notice how good it feels to complete small steps. The reward can shift from being external (like someone else’s praise) to internal (your own sense of pride).
Blend both: Use external motivators to spark action, but let intrinsic motivators carry you through the long run.
Practical Tips for Students
Extrinsic motivators will always be part of life, and honestly, they aren’t bad. Deadlines, grades, or outside expectations can give you the push you need when you don’t feel like doing something. The trick is not to stop there. Try to monitor those external pushes, and try to connect them to something more personal. If you’re working hard for a grade, remind yourself that the effort is also making you sharper and more prepared for the future. If you’re showing up to a workout because a friend expects you to, pay attention to how much better you feel afterward. When you start to connect the external to your own sense of value, the motivation shifts from being temporary to something you actually want based on personal motives.
Conclusion
Extrinsic motivation gets you moving, and there’s nothing wrong with that; it has its place. But intrinsic motivation is what keeps you moving long after the reward, recognition, or pressure is gone. The real balance comes from letting external motivators spark the action and then finding ways to tie them back to your own values and goals. When you can do that, your habits stop depending on outside factors, and you are more likely to experience consistency in your motivation and energy when it comes to accomplishing tasks.
Kristina is a senior majoring in Advertising and Public Relations, serving as the CEO of GrandPR, which is directly affiliated with GVPRSSA. She is most excited to see the incredible work the GrandPR client teams will produce this year and to support them in advancing their skill sets. After graduation, Kristina plans to take a year to study for the LSAT before attending law school, aiming to combine her passion for strategic communication and advocacy in her future career.