Motivation researchers have identified two distinct types of motivation that affect behavior change: extrinsic and intrinsic. Extrinsic motivation occurs when you make changes to reach a certain weight goal, meet a health recommendation, outdo friends, or because you feel you “should,” “ought to,” or to keep others happy. Intrinsic motivation, by contrast, comes from within—you engage in a behavior because it’s enjoyable, satisfying, or makes you feel good physically or emotionally.
The Limits of Extrinsic Motivation
While extrinsic motivation may provide an initial rush of enthusiasm when starting a diet, research shows that people primarily motivated by extrinsic factors are less likely to initiate and maintain behavior change long-term. The patterns of tracking calories consumed and burned, counting macros, worrying about the scale, and monitoring body fat percentages all indicate that extrinsic motivation is the primary driving force. While these practices may ignite a New Year’s resolution, unless the focus shifts to intrinsic benefits, the new behavior change may be fleeting. Dieting typically lacks the enjoyable, satisfying quality needed for long-term adherence.
Building Sustainable Habits
Researchers have found that when people make changes because those changes make them feel good and are enjoyable and satisfying, they are more likely to stick with them. The key is evaluating whether the change itself—independent of body transformation—improves emotional or mental health, brings joy, or increases overall quality of life. Experts recommend letting go of the weight or appearance focus and instead looking for other reasons to make positive health-supporting changes. Notice how the change feels and ask: if the body doesn’t change in desired ways, but the activity improves emotional or mental health, would you stick with it? If the answer is yes, you may have found a habit worth keeping.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://us.headtopics.com/news/the-science-of-why-extrinsic-rewards-like-dieting-can-kill-78599146