How to Change: External vs Internal Motivators [ep. 145]

Joy Lab Podcast

It can be hard to make healthy changes. And there's no shortage of advice on what to change and how to change. In this episode, we dig into why change can be hard and how to make the process a bit easier. We'll talk about the nuances of external and internal motivators in behavior change, distinguishing between external (extrinsic) motivators, which stem from outside forces, and internal (intrinsic) motivators, which arise from our personal desires or values. The short story is that external motivators can be effective in the short term, especially for routine or necessity-driven tasks, but they often fall short in fostering lasting behavioral changes that contribute to wellbeing. We'll share some insights into human biology, including our evolutionary drives and the principle of homeostasis, while also touching on the significance of self-acceptance and self-compassion in nurturing internal motivation.

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Sources & Notes:

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• Ladapo, J. A., Orstad, S. L., Wali, S., et al. (2023). Effectiveness of Goal-Directed and Outcome-Based Financial Incentives for Weight Loss in Primary Care Patients With Obesity Living in Socioeconomically Disadvantaged Neighborhoods: A Randomized Clinical Trial. JAMA Intern Med, 183(1), 61–69. Access.
• Murayama, K., Kitagami, S., Tanaka, A. and Raw, J. (2016). People’s naiveté about how extrinsic rewards influence intrinsic motivation. Motivation Science, 2 (3), 138-142. Access.
• Volpp, K. G., John, L. K., Troxel, A. B., Norton, L., Fassbender, J., Loewenstein, G. (2008). Financial Incentive–Based Approaches for Weight Loss: A Randomized Trial. JAMA, 300(22), 2631–2637. Access.
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• Our favorite resilience-boosting reads at Bookshop.org

Full transcript available here.

Please remember that this content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information.

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