Self-Determination Theory 

Questions about what motivates us have fascinated psychologists for decades. Early theories suggested that it is rewards and punishments that drive us to act. Give people money, praise and status, and they’ll work harder. Sounds logical, right? Well, it isn’t necessarily true always. Humans are not programmed to respond only to external forces. Something within us drives us forward. This is exactly what the Self-Determination Theory tell us. The theory was developed by psychologists Edward Deci and Richard Ryan. According to this theory, people’s inherent growth tendencies and innate psychological needs are the basis of human motivation. Motivation is strongest when three basic psychological needs are met. 

The Three Psychological Needs 

The Self-Determination Theory posits that we are driven by three essential psychological needs: 

1. Autonomy: According to Ryan and Deci, “Autonomy refers to being the perceived origin or source of one’s behaviour”. This means people are most motivated when they feel they are in charge of their actions. This is possible when people can make choices about their behaviour in ways that align with their values. 
2. Competence: Simply put, this is the need to feel capable. We don’t want to feel like we’re failing as we’re trying to achieve a goal; we want to feel like we’re progressing. This compels us to keep going. If we feel like we’re failing, our motivation disappears.. 
3. Relatedness: This refers to our need to belong. As social beings, we crave connection. This is why we may struggle to feel motivated when we feel isolated. On the other hand, when we have support from the people around us, motivation increases. 

If these three needs are not met, we find it difficult to stay motivated. When they are met, that is when we feel the most motivated. We may even feel unstoppable. However, not all motivation is the same. Some people wake up eager to jump into their work for the day. Others drag themselves through tasks, feeling like they have no choice. This suggests that people can experience different types of motivation to different degrees. In other words, motivation exists on a continuum. 

The Self-Determination Spectrum 

The spectrum of motivation extends from being completely controlled by external forces to being fully self-driven. The further we move toward self-determination, the stronger and more sustainable our motivation becomes. This is the essence of the Self-Determination Theory. Let’s understand the spectrum in detail.

Amotivation 

At the lowest point of the motivation spectrum lies amotivation. Amotivation refers to he absence of drive or intention to act. This is rock bottom on the motivation spectrum. It’s not just a lack of enthusiasm but a deeper sense of helplessness, where effort feels pointless. For instance, a student who believes they’re destined to fail may stop trying altogether. An employee who sees no meaning in their work might disengage completely. In the words of Ryan and Deci, “When amotivated, people either do not act at all or act without intent—they just go through the motions.” 

Extrinsic Motivation 

Not all motivation comes from within. There can be outside forces that drive us. External rewards, punishments, and social expectations often push us into action. However, this may not be a bad thing. It rests on how much control we feel over our choices, which also determines our regulatory styles. There are four main regulatory styles, and they progress along the spectrum to the other end. 

1. External Regulation:

At the most controlled level of extrinsic motivation, people act purely to gain a reward or avoid punishment. This type of motivation is externally imposed. This means that once the reward or consequence is removed, so is the drive to continue the behavior. For example, a student who studies only to pass an exam may stop putting in effort once it is over. While external regulation can motivate us, it rarely results in any lasting motivation or even deep engagement. 

2. Introjected Regulation:

Unlike external regulation, introjected regulation feels internal. However, it is still driven by external expectations. One may act out of guilt, shame, or self-imposed pressure rather than genuine desire. A classic example is a person who exercises not because they enjoy it but because they feel guilty for skipping the gym. This type of motivation can be effective for a short amount of time. Eventually, it becomes mentally exhausting and often leads to burnout. 

3. Identified Regulation:

Here, people engage in behaviors because they recognise their importance and personal relevance. A student who studies not just for grades but because they believes education is valuable is a good example. This form of motivation is far more stable than the previous types. This is because it is rooted in personal meaning rather than external pressure. Since the individual willingly does something, they are more likely to stay committed. 

4. Integrated Regulation:

In this, external influences become fully internalised. And so they align with a person’s core values and identity. At this point, actions feel self-driven, even if they initially stemmed from an external requirement. A doctor, for example, may start their career due to external factors like job stability or prestige. But later, they may begin to see their work as an essential part of who they are. 

Intrinsic Motivation 

Ryan and Deci define intrinsic motivation as “the inherent tendency to seek out novelty and challenges, to extend and exercise one’s capacities, to explore, and to learn.” This is the highest level of motivation. This is because it promotes deep engagement and creativity. At this level, it is entirely self-sustaining. In other words, people act purely for the love of what they do. For example, a singer who sings for the sheer joy of it is intrinsically motivated. However, it can’t be forced. Intrinsic motivation emerges only when autonomy, competence, and relatedness needs are met.

Applying the Self-Determination Theory 

Education 

Think back to your favorite teacher. Chances are, it wasn’t just the subject. It was probably how they made learning engaging. Research confirms that autonomy-supportive teachers (those who encourage choice and independent thinking) create engaged and motivated students. In contrast, controlling teachers rely on pressure and external rewards. This leads to short-term compliance but long-term disengagement. 

Work 

Why do some people wake up excited for work, while others dread Mondays? A lot of it boils down to autonomy, competence, and relatedness. Workplaces that embrace the Self-Determination Theory promote environments where people want to do their best. When employees have control over their tasks, chances to grow, and a sense of belonging, they’re more engaged and productive. 

Well-being 

We all know that we should exercise, eat well, and follow medical advice in general. Yet, we often struggle to prioritise these. A lot of times, the challenge here is motivation. Research shows that when health feels like a personal choice, people stick with it. Using the Self-Determination Theory can help people enjoy their workouts, celebrate progress, and feel supported. This way, we are far more likely to maintain healthy habits. 

Conclusion 

Ryan and Deci stated, “When basic needs are met, individuals thrive; when thwarted, they experience anxiety, depression, and burnout.” Motivation and mental well-being go hand in hand. When we feel in control, capable, and connected, we thrive. But motivation dissipates when autonomy is gone, or when competence is undermined or when connections are lost. When these needs are ignored, burnout, anxiety, and loneliness take over. The question isn’t just how to stay motivated. It’s how to build environments that make motivation natural. If we want real success, be it at work, in school or even in life, we need to stop just pushing for results and start creating spaces where people want to show up.

FAQs 

How is the Self-Determination Theory linked to Mental Wellness? 

When the three basic needs of autonomy, competence and relatedness are met, we experience lower stress, better emotional balance, and higher life satisfaction. 

Why do I struggle to stay motivated even when I have goals? 

You may be struggling to stay motivated because you may not have the right conditions to pursue your goals. Over-reliance on external rewards can hinder intrinsic motivation. 

What role does Social Connection play in Motivation? 

When we feel connected, we feel encouraged, accountable, and emotionally resilient. But isolation drains motivation and takes a toll on our mental health.  

Read More from UPS Education

• Self-Efficacy Theory of Albert Bandura
• Cognitive Development Theory: Piaget
• Bandura’s Social Learning Theory