Intrinsic vs. Extrinsic Goals: How to Use Them (and When Not To)

When it comes to motivation, not all goals are created equal. Some goals drive lasting fulfillment and resilience, while others leave us chasing validation and feeling burnt out. The key to long-term success? Understanding the difference between intrinsic and extrinsic goals - and knowing how to use both wisely.

In this post, we'll explore:

• What intrinsic and extrinsic goals are

• Why they work (and when they don't)

• How to use them effectively

• A simple way to get started

What Are Intrinsic and Extrinsic Goals?

Let's start with a clear definition:

• Intrinsic goals are internally driven. You pursue them because they matter to you. These goals are tied to personal growth, meaningful relationships, health, creativity, or a sense of purpose. They reflect your values and identity.

• Extrinsic goals are externally motivated. You chase them for rewards, recognition, approval, or social status. These include money, grades, likes, job titles, trophies, or praise from others.

Both types of goals can motivate action - but they lead to very different outcomes.

Why Intrinsic Goals Work Better

According to Self-Determination Theory, intrinsic goals satisfy three core psychological needs:

1. Autonomy - the feeling that you're in control of your choices.

2. Competence - the sense that you're improving and mastering skills.

3. Relatedness - the desire to connect with others meaningfully.

   
   

When you purse goals that meet these needs, you're more likely to stay motivated, experience flow, and feel fulfilled - not just productive.

Extrinsic goals can give a short-term boost, but they often result in:

• Burnout and pressure

• Comparison and insecurity

• Less enjoyment and engagement

• Motivation that fades quickly when rewards disappear

That's not to say extrinsic goals are bad. The trick is to anchor them in intrinsic purpose.

How to Use Both Types of Goals Effectively

You don't have to chooise between intrinsic and extrinsic goals. You can - and should - use both. Here's how:

Use Extrinsic Goals as Fuel, Not the Engine

Let's say you want to get in shape:

• Extrinsic goal: "I want abs for summer."

• Intrinsic goal: "I want to feel strong and energized."

Or you want to start a business:

• Extrinsic: "I want to make six figures."

• Intrinsic: "I want to build something meaningful and help others."

Extrinsic goals can add urgency and structure. Intrinsic goals provide endurance and clarity. Use external rewards as motivators - but always tie them to a deeper internal reason.

Pro Tip: Ask yourself, "What will this goal give me beyond the surface reward?" That question alone can shift your focus to what really matters.

When Extrinsic Goals Can Backfire

There are moments where focusing too much on extrinsic goals can actually hurt your progress:

• Creative work: If you're writing, painting, or creating just for clicks or followers, your passion can fade fast.

• Relationships: Pursuing someone just to gain attention or approval usually leads to hollow, short-term interactions.

• Learning: Studying just for grades or certificates often leads to surface-level understanding and less curiosity.

If you're feeling stuck or unmotivated, there's a good chance you're chasing the external version of a goal. It may be time to realign with the internal reason you started.

How to Get Started

Ready to bring more purpose to your goals? Try this simple 4-step process:

1. Reflect

   Ask yourself:

   • What current goals in my life feel externally driven?

   • Which ones truly matter to me, even if no one else sees them?

2. Reframe

   Take an extrinsic goal and look for the deeper purpose.

   Example: "I want a promotion" becomes "I want to grow as a leader and make an impact."

3. Align Your Habits

   Build small daily actions that satisfy intrinsic needs:

   • Autonomy: Give yourself ownership and options.

   • Competence: Track your progress and celebrate improvement.

   • Relatedness: Connect your goals to relationships and community

4. Prioritize Meaning

   Set both types of goals, but make intrinsic purpose your foundation. Let extrinsic rewards be the bonus - not the point.

Final Thoughts

Think of it this way:

• Intrinsic goals are your compass - they keep you heading in the right direction.

• Extrinsic goals are your speedometer - they help you measure momentum.

Both have a role. But if you rely only on external rewards, you risk drifting off-course. Real success comes from aligning your goals with what truly matters - to you.

Choose goals that grow you - not just ones that impress others.