Introduction
In this part, we will be talking about how we can further develop optimal motivation. Beyond the continuum of motivation we explored in the previous video, the Self-Determination Theory also emphasizes three basic psychological needs that are crucial for developing internalized, autonomous motivation for a behaviour. These needs are autonomy, competence and relatedness. We will work through the example of Laura, a retired dancer who is having difficulty finding an exercise routine that will stick, to see how fulfilling these three needs can strengthen motivation towards a behaviour.
Autonomy
Autonomy is the need to feel in control of your actions. Autonomy is achieved when we can freely choose and our actions are self-determined. With Laura’s dance career she has never had much autonomy. She has tried some workout classes recently but she felt like they just weren’t for her. Sarah decided to get a trainer to help her find a routine that she truly loves and can commit to. To support her autonomy in the gym, Laura’s new trainer will consider her needs and desires when making recommendations, will directly involve her in the goal setting, and will provide a menu of options for exercise selection for her program.
Competence
Competence is realized when you feel confident in your ability to successfully participate in a behaviour. Laura has been trying a bunch of new fitness activities and she hasn’t found one that she feels confident with yet. To help develop and support her competence in the gym, her trainer will support her in working towards her goals, provide her with feedback, check in on her progress, and will develop a program for Laura that is appropriate for her skill and experience level – one that is challenging yet attainable.
Relatedness
Relatedness is the desire to be connected with others. We will talk about social support in more depth in a later section but relatedness in the exercise setting may come from support from your trainer, an accountability buddy, and/or being a part of the community at Body + Soul Fitness. For Laura, her trainer fosters her relatedness by creating a warm and welcoming environment for working out, expressing empathy and understanding and providing unconditional positive regard.
When engaging in any behaviour, especially a new one, we want to strive towards ensuring that these three needs are being met. We have probably all had experiences where we felt like we had no control over the situation, where we felt overwhelmed, or where we didn’t feel supported. How did those experiences make you feel? You probably were not very inclined to continue with an activity that made you feel that way. By prioritizing these three needs, we will be better equipped in developing confidence, mastery, and we will be more successful in our capacity for growth to explore new challenges and experiences.
Amanda Morch
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Amanda introduces the workshop on behaviour change, and the actions you need to take in order to make meaningful, lasting changes in your life. She reviews what the series will cover, and how it will provide you with necessary tools and systems to help you effectively form new habits.
In this section, Amanda challenges you to explore your reasonings and motivations for change. She will work through various exercises to help you find your WHY: your driving force for change, and factors that might be holding you back.
Explore how the quality behind your motivations can influence your behaviour and in turn, the success of behaviour change. Amanda dives into the Self Determination Theory, walks you through the motivation continuum, and where your motivations should be on the continuum to ensure a more sustainable, and persistent change.
Autonomy, competence and relatedness. Amanda discusses how prioritizing these three needs can work to build confidence, and strengthen our motivation and willingness for change.
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We can all appreciate the value of a strong social support system, but are you aware of the many different avenues and kinds of support that are out there for you? Amanda discusses the importance of finding a support system based on your own needs and desires, and the varying types of support systems you can seek.
Initiating a new behaviour can be difficult but maintaining it can be even more challenging. Amanda explores how we can continue to hold ourselves accountable to our goals as well as preparing for and dealing with relapse.
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