How do you find intrinsic motivation?

Many people think motivation is something you either have or lack. In reality, motivation changes over time and is influenced by how we think, what we value and the goals we pursue.

The motivation that lasts the longest usually comes from within.

What is intrinsic motivation?

Intrinsic motivation means doing something because it feels meaningful, helps you grow or is enjoyable—not just for an external reward.

When you are driven by your own values, it often becomes easier to stay motivated even when things get tough. It is about feeling that what you do is worth your time and energy, whether anyone else sees it or not.

The difference between intrinsic and extrinsic motivation

Intrinsic motivation

• Meaning
• Joy
• Curiosity
• Personal growth

Extrinsic motivation

• Money
• Praise
• Status
• Rewards

Both can be important, but intrinsic motivation is often more sustainable over time. External rewards can provide a quick boost, but when they disappear, your drive may disappear too. Intrinsic motivation, on the other hand, is built on something deeper—it grows out of interest, identity and long-term values.

8 ways to strengthen your intrinsic motivation

1. Identify your values

What truly matters to you? Honesty, creativity, relationships, health, learning? When your goals are rooted in what you genuinely care about, it becomes easier to prioritize and keep going even when things are tough.

2. Set goals that feel meaningful

Goals that are only about performing well or gaining approval from others can easily wear you down over time. Instead, set goals that feel relevant to you personally. Ask yourself: "What would this give me on a deeper level?"

3. Focus on growth rather than performance

A performance-focused mindset turns every outcome into a final judgment. A growth-focused mindset sees every step as an opportunity to learn. This is often more motivating—and less intimidating.

4. Celebrate small steps forward

Intrinsic motivation does not need major milestones to grow. Recognizing small steps forward creates a positive cycle and helps you see that you really are making progress.

5. Create positive habits

Motivation does not always have to come first. Sometimes it is habit that carries you through the days when your drive is low. Build routines that make it easier to get started, so you do not have to rely on willpower alone.

6. Accept that motivation varies

It is normal for motivation to rise and fall. Accepting this makes it easier to avoid judging yourself or giving up. When your drive is low, you can instead ask: "What do I need right now?"

7. Reflect regularly

Make time for regular reflection. What gives you energy? What drains your energy? Which choices bring you closer to what you want? Reflection is a powerful tool for staying connected to your inner drive. It is also a central part of self-leadership.

8. Remind yourself why you started

When things get tough, it can help to return to where it all began. Why did you start? What did you hope to get out of it? Reminding yourself of the underlying meaning can reignite your motivation.

Common mistakes

• Waiting for motivation to come – motivation often follows action, not the other way around.
• Comparing yourself to others – this can create a temporary competitive urge, but rarely a sustainable drive.
• Setting goals that do not feel like your own – goals that come from others are difficult to stick to.
• Believing motivation should always feel strong – dips are a natural part of the process.

Strengthening your intrinsic motivation also affects how you see yourself. Read more about how you can build stronger self-confidence, understand what self-esteem is or learn how to improve your self-esteem. If your thoughts are spinning, our article on how to stop overthinking can give you practical strategies.