What if extrinsic motivation were unneeded and actually harmful?

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In the world of fitness and motivation, there is a prevailing assumption that we need constant external encouragement to keep going. The fitness industry thrives on this idea, filling workout programs with energetic coaches whose primary role is to push us through moments of perceived struggle. But what if we don’t need this kind of encouragement? What if it were even counterproductive? What if, instead, we embraced the joy of movement purely for its own sake?

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Supernatural: jumping around like a three-year old, when I had no trouble keeping fit

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This realization hit me while using the Oculus Quest 3 app, Supernatural. The app transports users to breathtaking locations around the world with immersive 360-degree panoramas, turning exercise into a visual and auditory delight. The game involves striking black and white targets with corresponding bats, all to the beat of high-energy music. For me, the fun was in the game itself—hitting every target with precision, immersing myself in the rhythm, and losing myself in the experience.

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Those coaches keep trying to interfere with my fun

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However, there was an element of Supernatural that I found frustrating: the coaches. Their voices chimed in repeatedly with generic encouragements like, "Good for you!" or "Don't let up now that we're on the last track!" The assumption seemed to be that I needed their words to stay motivated, that without them, I might give up. But that couldn’t be further from the truth. I wasn't even playing a game where I could lose. My motivation wasn’t tied to their voices; it came from the sheer enjoyment of playing the game. 

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Extrinsic motivation, when it takes the form of getting the approval or avoiding the disapproval of others, locks us into the HOGAB and our addiction to it.

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A technical workaround to get them to shut-up

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At first, I tried to lower the volume of their voices, but even at a reduced level, they were intrusive. Finally, I found a way to replace the default soundtrack with my own custom playlist on YouTube, eliminating the coaching aspect entirely. This simple change transformed my experience. I no longer had to tune out someone trying to manufacture motivation for me—I was free to enjoy the activity on my own terms, powered by my intrinsic motivation.

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The world, it seems, has decided we can't rely on intrinsic motivation to "do the right thing"

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This experience led me to a broader realization: it's not just fitness coaches we should consider "firing." The same logic applies to bosses who micromanage instead of fostering a genuine love for work, or teachers who emphasize grades and rewards over the pure joy of learning. Society has conditioned us to rely on extrinsic motivation—external rewards, praise, and pressure—rather than nurturing the limitless and sustainable energy of intrinsic motivation.

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Studies have found that extrinsic motivation drives out intrinsic motivation: "If I don't get stickers for that, why should I do it?"

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When we prioritize intrinsic motivation, we don’t need someone standing over us, telling us to keep going. We don’t need to be pushed, prodded, or guilted into action. We do things because they are enjoyable, fulfilling, and meaningful. And when we operate from this space, not only do we achieve better results, but we also experience a deeper sense of satisfaction and sustainability in our efforts.

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You're in charge...this is your life!

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So fire your fitness coach if their voice distracts you from the joy of movement. Fire your boss if they stifle your passion instead of cultivating it. Fire your teacher if they make learning feel like a chore rather than a thrilling pursuit of knowledge. Embrace the power of intrinsic motivation, and you’ll find that you don’t need external pushers—you’ll be too busy enjoying the process to stop.