Fall 2024
How extrinsic and intrinsic motivation can improve performance
Rewards and motivation tactics are interchangeable and they feed off one another. Whether it is a tactical or sports athlete, a child, or an employee in the workplace, we all are motivated to receive awards. Rewards bring about achievement no matter where we interact with others.
These awards are typically extrinsic, however, the motivation can be intrinsic also. Let’s dive a little deeper into this topic to see the difference. So, what is motivation and is it more important to be motivated or disciplined?
Motivation implies providing an incentive or influence to get a desired outcome for the benefit of the organization or entity. When it comes to athleticism for the tactical and sport athlete, changing one’s behavior to become better is a win both for the athlete and the department they serve or the team they play on. However, for the individual to effect change, they need to feel that they intrinsically need to change their current level of fitness, weight, appearance, or for their medical and/or cardiovascular condition.
Intrinsic motivation is when the individual has the intestinal fortitude and tenacity to change for the better. It is when they believe that a change is warranted and the change needs to become imminent. This change is not dictated primarily by external motivation, (although it can be for a certain time), but internally. This self-imposed energy to change is their motivation. This motivation is based upon emotion and can be reflected in their current physical and mental readiness at that moment in life.
On the other side of the equation is external motivation which is relatively easy when someone needs to influence or incentivize another. If a coach needs to have an athlete perform better by achieving a new 1 repetition maximum or set a new personal record (PR) in the 100-yard dash, and if the athlete already enjoys that event or that exercise, the motivating factor will not necessarily require a reward. However, what happens when the athlete does not seek a new PR or the tactical athlete does not look to get a better score on their department’s Physical Standards Test? In these instances, the incentive of a reward has to be interjected for the improved and desired performance of the individual. Let’s explore this avenue.
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The tactical athlete may see the overall objective of the PR or a higher score on their department’s physical test, but for some reason may not be determined to achieve that respective goal. They may feel that the achievement is not even necessary. When this comes into play, the individual cannot achieve the goal due to a lack of intrinsic motivation. Examples include negative self-talk, low self-esteem, or other psychological and aggravating circumstances. The focus then becomes one of an external stimulus or motivating factor in the form of a reward.
These attributes have stimuli that then refocus their negative self-esteem to one of positivity, accomplishment, and a possible determination to achieve more after receiving the reward. It is the associated reward that then can even bring about a new sense of intrinsic motivation and eventually after repeated rewards, the individual may perform the ensuing required measurements or tasks solely based upon intrinsic or internal motivation. When someone has more of a sense of intrinsic motivation they tend to be a little more disciplined in their approach to life, and can develop more of a sense of resiliency and mental toughness.
Daniel J. Borowick, MS, CSCS, and founder of DOMEX Strength and Fitness, is a former DEA Special Agent with over 27 years of tactical experience in federal (DEA) and state (New Jersey State Police) law enforcement. Currently, he is a strength and conditioning specialist serving in the U.S. Army’s (H2F) Holistic Health and Fitness Program. You may reach him through their website, www.Domexstrengthandfitness.com, via Instagram and Facebook @Domexstrengthandfitness, or Domexstrengthandfitness@gmail.com.
