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By mid-February, according to the U.S. News & World Report, most people have lost their commitment and overall, the failure rate is 80% for those resolutions! So, why is this?

External vs Intrinsic motivators

External motivators such as losing weight for an event or giving up poor nutritional habits solely as a new year's resolution are often insufficient in driving successful completion of an established goal.

Studies have shown that intrinsic motivation, or internally derived desire, coupled with discipline are far better effectors of lasting change and successfully achieving goals. Understanding aspects of human psychology can empower us all in defining, achieving, and maintaining overall wellness goals.

Definitions

Merriam-Webster defines intrinsic as “belonging to the essential nature or constitution of a thing". Defining a goal intrinsically marries that goal to the “constitution" of your very being.

Extrinsic in contrast is defined as “originating from or on the outside". Motivations that delve around external events are vulnerable to change due to uncontrollable external factors.

An example

Rodney has a weight loss goal so how does intrinsic versus extrinsic-focused goals affect his success? Rodney wants to lose weight for the 10th annual high school class reunion. He also needs to lose weight according to his doctor to improve his health. Rodney is concerned about his health and truly desires to do better. Due to a blizzard, the reunion is cancelled, so is Rodney's goal also cancelled?

To improve your success rate with your established goals, answer the why behind the reason of your goal. Your intrinsic goal has to be unwavering and uncompromised. Using this premise, if Rodney had established his weight loss goal as essential to his being, he would continue his nutritional and exercise plan despite the cancellation of the reunion. But if Rodney only wanted to lose weight for the reunion, he now has no “why" to continue the plan despite needing to improve his health. We see through Rodney's example that extrinsic catalyst for change is unreliable. If the environment dictates your commitment instead of self-derived desire, the likelihood for you to falter is higher.

Successful goals are intrinsic goals but what is the force needed to drive this success? Many believe motivation is key. But just as intrinsic and extrinsic define goals, these terms can also help define the force needed to

propel success. Intrinsic force is equated to discipline while extrinsic force best defines motivation or will-power. As with all things extrinsic, motivation or willpower can change with the environment. It is easier to be motivated around others who are excited about similar goals but what happens when you are alone and tempted? You can be motivated when you think about how great you would look after implementing your exercise routine but how motivated would you be on a cold morning at 6am when it is time to emerge from your warm bed and hit the gym? Studies have shown that willpower is acute, situational, and short term thus insufficient to carry you the distance. The point is that motivation and will power can waver. And remember, just as your goals have to be unwavering, the force needed to implement your goals has to also be unwavering. Discipline and not just willpower is your ticket to consistency and thus success.

Anchor yourself. Your “why" is the foundation, build it strongly. Your success is won via your intrinsic goal and discipline. Whether your goal is to get fit, improve your financial future, or create a meaningful work/life balance, define why it is constitutionally important for you and thus essential to your core being. Paint this picture for yourself: your “why" is the fuel and your discipline is the vehicle. Together, this is how you are transported to success.

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.

Vince Lombardi

Written by: Udana Torian, BA,CPT,NRP

References:

Murayama, K., Matsumoto, M., Izuma, K., & Matsumoto, K. (2010). Neural basis of the undermining effect of monetary reward on intrinsic motivation. Proceedings of the National Academy of Sciences, 107(49), 20911-20916. doi:10.1073/pnas.1013305107

Tangney, J. P., Baumeister, R. F., & Boone, A. L. (2004). High Self- Control Predicts Good Adjustment, Less Pathology, Better Grades, and Interpersonal Success. Journal of Personality, 72(2), 271-324. doi:10.1111/j.0022-3506.2004.00263.x

American Psychological Association. (2012). What you need to know about willpower: The psychological science of self-

control. http://www.apa.org/helpcenter/willpower

https://www.inc.com/marla-tabaka/why-set-yourself-up-for-failure-ditch- new-years-resolution-do-this-instead.html