Building intrinsic motivation

Research on self-determination theory shows that when athletes feel a sense of autonomy (control over their environment and actions), belonging (connection to teammates and the larger system), and competence (the ability to successfully navigate the demands of their sport), they are more motivated to put in the work needed to succeed.

Motivation isn’t endless, and when it fades, we often blame ourselves—thinking we don’t care enough, don’t love our sport, or are being “lazy.” These explanations are unhelpful because they overlook the many factors affecting motivation and are filled with judgment, which doesn't lead to positive change. Instead of waiting for motivation to appear or criticizing yourself for lacking it, focus on these key areas:

A – Autonomy: Where can you take control in your life or sport? Start with the basics—sleep, nutrition, stress management, and connection.
B – Belonging: How are you fulfilling your role on your team or in your personal life to feel connected to others or a larger goal?
C – Competence: How are you building and using your skills to perform well and contribute to your team goals?

By investing in these areas, you’ll likely experience benefits to your motivation, sense of connection, and overall resilience. Thanks for taking time to be here. Reach out if you have questions.