1 00:00:00,000 --> 00:00:04,080 Emotional bites, making sense of your emotional world one theory at a time. 2 00:00:21,360 --> 00:00:27,680 Hey there, Knowledge Explorers. Ready to dive deep. Always. Awesome. Today, we're tackling something 3 00:00:27,680 --> 00:00:34,960 really relatable, I think. Motivation. But not surface level stuff. We're going deep, deep, deep. 4 00:00:34,960 --> 00:00:40,080 Think decades of research, surprising studies, the kind of stuff that makes you go, whoa, 5 00:00:40,080 --> 00:00:43,280 I never thought about it like that. And hopefully it helps you make some positive changes. 6 00:00:43,280 --> 00:00:49,680 Exactly. So get ready to unlock the secrets of self-determination theory or SDT for short. 7 00:00:49,680 --> 00:00:54,240 SDT has had a huge impact on how we understand what truly motivates people. 8 00:00:54,240 --> 00:00:59,920 We've got a treasure trove of research to dig into from 1987 all the way to 2021 9 00:00:59,920 --> 00:01:05,520 that reveals how even the tiniest choices we make or don't make can either fuel our motivation 10 00:01:05,520 --> 00:01:09,840 or completely kill it. And you know, we'll even touch on how the way we talk to ourselves, 11 00:01:09,840 --> 00:01:14,480 the environments we create, can make all the difference. It's amazing how much our surroundings 12 00:01:14,480 --> 00:01:19,520 impact our drive. Totally. But before we get ahead of ourselves, let's start with the basics. 13 00:01:19,520 --> 00:01:24,160 What exactly is SDT and why should we even care? You know, it's funny because when people hear 14 00:01:24,160 --> 00:01:29,440 self-determination theory, they sometimes zone out, but at its core, it's about what makes us feel, 15 00:01:30,560 --> 00:01:36,000 you know, alive. Like we're in the driver's seat of our own lives, and it all boils down to three 16 00:01:36,000 --> 00:01:41,040 basic psychological needs that we all have regardless of about anything. 17 00:01:41,040 --> 00:01:43,520 Okay. I'm intrigued. Lay those needs on me. 18 00:01:43,520 --> 00:01:49,040 All right. So first up, autonomy. This isn't about being like a lone wolf. It's about 19 00:01:49,040 --> 00:01:53,040 having the freedom to choose your own path. It's like that feeling of, I'm doing this because I 20 00:01:53,040 --> 00:01:58,480 want to, not because I have to, right? Exactly. Next up, competence. We all crave that feeling 21 00:01:58,480 --> 00:02:02,880 of being good at something, of mastering a skill, you know, being capable. 22 00:02:02,880 --> 00:02:08,640 Oh, 100%. That sense of accomplishment when you finally nail a recipe or learn a new language, 23 00:02:08,640 --> 00:02:11,280 it's like this internal high five, you know what I mean? 24 00:02:11,280 --> 00:02:16,240 Totally. And finally, relatedness. This one's all about feeling connected to others, 25 00:02:16,240 --> 00:02:20,560 feeling like you belong. Because at the end of the day, we're social creatures, right? 26 00:02:20,560 --> 00:02:25,040 We thrive on connection. Precisely. And here's where things get really cool. 27 00:02:26,000 --> 00:02:32,160 When these three needs are met, autonomy, competence, and relatedness, they spark a 28 00:02:32,160 --> 00:02:36,960 special kind of motivation called intrinsic motivation. It's that beautiful thing where 29 00:02:36,960 --> 00:02:40,560 you're doing something for the pure joy of it, no carrots or sticks required. 30 00:02:40,560 --> 00:02:45,600 So it's not about external rewards or pressure, but about that internal fire that keeps you going 31 00:02:45,600 --> 00:02:51,280 because you genuinely enjoy the journey. Exactly. Think about hobbies or a time you got lost in a 32 00:02:51,280 --> 00:02:56,560 project you were passionate about. Now, I'm curious about the flip side. What happens when these 33 00:02:56,560 --> 00:03:04,000 needs aren't met? When we feel controlled, pressured, like we're not really in control of our own lives? 34 00:03:04,000 --> 00:03:09,360 That's when things start to go south. Our motivation takes a nosedive, our well-being takes a hit, 35 00:03:09,360 --> 00:03:13,840 and it can even impact our relationships. You know, there's this really interesting study 36 00:03:13,840 --> 00:03:18,960 from 1978 by Zuckerman and his colleagues. Ooh, I love a good study. Hit me with it. 37 00:03:18,960 --> 00:03:24,320 So they gave college students puzzles to solve, right? And here's the thing. The students who 38 00:03:24,320 --> 00:03:28,000 got to choose which puzzles they worked on and how long they spent on each one, 39 00:03:28,000 --> 00:03:31,040 they were way more motivated than those who had no say in the matter. 40 00:03:31,040 --> 00:03:35,200 So even something as simple as having a choice, even a small one, can make a difference. 41 00:03:35,200 --> 00:03:40,880 Absolutely. It's like giving your brain a little autonomy boost. It tells us that even tiny choices 42 00:03:40,880 --> 00:03:47,360 matter because they tap into that fundamental need for autonomy. But on the flip side, when we feel 43 00:03:47,360 --> 00:03:53,360 controlled, like we don't have a say, our motivation plummets. It's like that feeling of being micro 44 00:03:53,360 --> 00:03:57,680 managed at work or constantly told what to do in a relationship, right? It just sucks the joy 45 00:03:57,680 --> 00:04:01,760 right out of things. And it doesn't even have to be someone else controlling us. Sometimes we're 46 00:04:01,760 --> 00:04:06,720 our own worst enemies. Ooh, I feel that. Tell me more about the self-sabotage. 47 00:04:06,720 --> 00:04:11,680 Well, SDT talks about this difference between being ego involved and task involved. 48 00:04:11,680 --> 00:04:15,360 Okay, I'm listening. Ego involved versus task involved. Go on. 49 00:04:15,360 --> 00:04:20,400 So being ego involved is when you're motivated by external validation. You want to prove something 50 00:04:20,400 --> 00:04:25,520 to yourself or others. Like I need to get straight A's to prove I'm smart or I have to be the best 51 00:04:25,520 --> 00:04:31,040 at this job to feel worthy. Exactly. And while a little bit of that drive can be helpful, 52 00:04:31,040 --> 00:04:37,040 being overly ego involved can actually backfire. Because your self-worth becomes contingent on 53 00:04:37,040 --> 00:04:42,800 external outcomes, you're actually more likely to experience anxiety burnout. And you guessed it 54 00:04:42,800 --> 00:04:46,960 less motivation when things get tough. It's like that pressure cooker feeling, right? 55 00:04:46,960 --> 00:04:52,640 Precisely. Now, task involved is a different ballgame altogether. This is when you're motivated 56 00:04:52,640 --> 00:04:58,240 by the inherent joy and satisfaction of the task itself. You're curious, you're engaged, 57 00:04:58,240 --> 00:05:01,760 and your focus is on learning and growing, not proving anything. 58 00:05:01,760 --> 00:05:05,440 It's like the difference between forcing yourself to go for a run because you should 59 00:05:05,440 --> 00:05:09,840 and lacing up your sneakers because you genuinely enjoy the feeling of your body moving. 60 00:05:09,840 --> 00:05:16,480 Yes. And the research backs this up. A 1982 study by Ryan found that students who felt pressure to 61 00:05:16,480 --> 00:05:21,200 prove themselves in a task, they were actually less motivated than those who were just genuinely 62 00:05:21,200 --> 00:05:26,400 interested in the task itself. So you're telling me that my inner critic, that voice that's always 63 00:05:26,400 --> 00:05:30,000 pushing me to be perfect, could actually be working against my motivation. 64 00:05:30,000 --> 00:05:34,080 You got it. It's not about getting rid of ambition or striving for excellence. It's about 65 00:05:34,080 --> 00:05:39,280 recognizing the difference between the pressure that heals us and the pressure that makes us feel 66 00:05:39,280 --> 00:05:44,800 trapped, even if it's coming from within. Okay, that's a game changer. But how do we actually 67 00:05:44,800 --> 00:05:51,760 make that shift? How do we quiet that inner critic and tap into that task-involved, joyful 68 00:05:51,760 --> 00:05:56,480 kind of motivation? That's the million-dollar question, right? And luckily, S.D.T. gives us some 69 00:05:56,480 --> 00:06:01,360 really helpful tools and strategies. Well, don't leave us hanging, spill the beans. What are these 70 00:06:01,360 --> 00:06:05,840 magical tools and strategies? Well, one of the most powerful things we can do is pay attention 71 00:06:05,840 --> 00:06:10,800 to how we talk to ourselves and others. Oh, you mean like our communication style? 72 00:06:10,800 --> 00:06:14,560 Exactly. You know how sometimes someone gives you feedback and it just makes you want to 73 00:06:14,560 --> 00:06:20,880 crawl into a hole? Oh, yes, I've been there. It's the worst. But then other times, someone can say 74 00:06:20,880 --> 00:06:27,040 almost the same thing, but in a way that makes you feel seen, supported, and motivated to try again. 75 00:06:27,040 --> 00:06:31,840 Okay, yeah, I get that. So it's not just about what we say, but how we say it. You got it. 76 00:06:32,480 --> 00:06:37,440 And there seems to back this up. There's this fascinating study from 1983 by Ryan Mims and 77 00:06:37,440 --> 00:06:42,880 Coestner. They found that when rewards were framed in a controlling way, like you have to do this to 78 00:06:42,880 --> 00:06:47,840 get that, it actually backfired. It made people feel pressured and actually decreased their internal 79 00:06:47,840 --> 00:06:54,160 motivation. But get this, when the same rewards were framed more autonomously, like, hey, it would 80 00:06:54,160 --> 00:06:58,720 be awesome if you could achieve this, but no pressure. It didn't have that negative effect. 81 00:06:58,720 --> 00:07:02,880 So it's like the same message, but with a totally different vibe. Right. It's about creating a sense 82 00:07:02,880 --> 00:07:08,320 of choice and ownership versus a sense of obligation or pressure. And, you know, this applies to how 83 00:07:08,320 --> 00:07:12,720 we talk to ourselves too. Oh, tell me more about that. I'm definitely guilty of some negative 84 00:07:12,720 --> 00:07:18,160 self-talk. Well, think about it. Instead of saying, I should go to the gym. What if you said it would 85 00:07:18,160 --> 00:07:24,000 feel amazing to move my body today? What kind of workout sounds fun? Okay, that's a much nicer 86 00:07:24,000 --> 00:07:29,360 way to talk to myself. Less drill, Sergeant, more supportive friend. Exactly. It's about finding ways 87 00:07:29,360 --> 00:07:34,320 to make those positive choices more appealing and aligned with your values. So we've talked about the 88 00:07:34,320 --> 00:07:39,520 power of choice, the importance of supportive language, and this whole idea of internal versus 89 00:07:39,520 --> 00:07:45,040 external motivation. But what about the bigger picture? Like, how does this all play out in our 90 00:07:45,040 --> 00:07:51,200 environments? Are schools, workplaces, families, can we actually create more autonomy-supportive 91 00:07:51,200 --> 00:07:55,600 spaces in those areas? That's such an important question. And the research says, yes, we absolutely 92 00:07:55,600 --> 00:08:01,600 can. And it all starts with understanding how our environments impact our motivation. So give us 93 00:08:01,600 --> 00:08:06,160 the low down. How can we make our environments, especially the ones where we spend a lot of time, 94 00:08:06,160 --> 00:08:10,720 more supportive of that innate need for autonomy? Well, let's start with schools, because that's 95 00:08:10,720 --> 00:08:15,840 where a lot of our beliefs about learning and achievement are shaped, right? Makes sense. What 96 00:08:15,840 --> 00:08:21,120 can we do differently in those environments? Well, imagine a classroom where kids have some say 97 00:08:21,760 --> 00:08:26,320 in what they learn, how they learn it, and how they demonstrate their understanding. Okay, I like 98 00:08:26,320 --> 00:08:31,200 where you're going with this. Give me an example. Sure. Instead of just lecturing at kids, what if 99 00:08:31,200 --> 00:08:36,000 teachers presented a topic and then gave students options for how they wanted to explore it? 100 00:08:36,000 --> 00:08:40,560 Maybe some kids want to do a traditional research paper, while others want to create a video, write 101 00:08:40,560 --> 00:08:47,200 a song, or build a model. So it's about tapping into their individual strengths and interests. 102 00:08:47,200 --> 00:08:52,800 Exactly. And it's not just about the what of learning, but also the why. When teachers take 103 00:08:52,800 --> 00:08:58,000 the time to explain the rationale behind assignments, to connect the dots between what they're 104 00:08:58,000 --> 00:09:03,200 learning and how it applies to their lives, kids are more likely to be engaged. It's like that 105 00:09:03,200 --> 00:09:10,720 feeling of, oh, this actually matters versus, why do I have to learn this? Exactly. And it's not just 106 00:09:10,720 --> 00:09:16,320 about making kids feel good. The research shows that autonomy, supportive teaching practices 107 00:09:16,320 --> 00:09:21,520 actually lead to better academic outcomes. So we're talking higher motivation, deeper engagement, 108 00:09:21,520 --> 00:09:26,080 and even better grades. Precisely. And you know what's even more interesting? These benefits 109 00:09:26,080 --> 00:09:30,560 extend far beyond the classroom. Okay, I'm hooked. Tell me more. Well, research has found that when 110 00:09:30,560 --> 00:09:35,120 kids were raised in autonomy, supportive environments, they're more likely to grow into adults who are 111 00:09:35,120 --> 00:09:40,160 self motivated, resilient, and better equipped to navigate the challenges of life. That makes a lot 112 00:09:40,160 --> 00:09:45,680 of sense. It's like giving them the tools in the mindset to thrive in an increasingly complex world. 113 00:09:45,680 --> 00:09:50,800 Exactly. And it's not just about kids. You're right. This applies to adults too, right? Like, 114 00:09:50,800 --> 00:09:55,040 think about the workplace. Nobody likes to feel micromanaged or like if they don't have a voice 115 00:09:55,040 --> 00:10:01,600 in their work. 100%. And the research shows that companies that prioritize employee autonomy, 116 00:10:01,600 --> 00:10:06,640 where people have the freedom to experiment, to take risks, to contribute their unique skills 117 00:10:06,640 --> 00:10:11,440 and talents are more likely to be innovative and successful. So it's not just good for employee 118 00:10:11,440 --> 00:10:17,040 morale. It's good for business. Exactly. And it's not just about productivity in the bottom line. 119 00:10:17,040 --> 00:10:21,920 When people feel a sense of ownership and autonomy in their work, they're more likely to find it 120 00:10:21,920 --> 00:10:26,880 meaningful and fulfilling. And, you know, that spills over into every aspect of their lives. 121 00:10:26,880 --> 00:10:30,640 It's like this ripple effect, right? More autonomy leads to more happiness, 122 00:10:30,640 --> 00:10:34,560 better relationships, a greater sense of purpose, the whole shebang. 123 00:10:34,560 --> 00:10:39,200 Absolutely. And it all starts with understanding these core principles of self-determination 124 00:10:39,200 --> 00:10:42,960 theory and finding ways to apply them in our everyday lives. 125 00:10:42,960 --> 00:10:46,480 This has been eye-opening, but I have to admit, I'm a little overwhelmed. Like, 126 00:10:46,480 --> 00:10:50,240 it's one thing to understand these concepts, but how do we actually implement them? 127 00:10:50,240 --> 00:10:53,920 Where do we even begin? Right? I can feel kind of overwhelming, like, where do we even start 128 00:10:53,920 --> 00:10:56,800 with all this? Well, I always say start with yourself. Yeah. You know, like, 129 00:10:56,800 --> 00:11:00,480 before we go about trying to change the world, let's look at our own lives. Okay, I like that. 130 00:11:00,480 --> 00:11:04,240 So, step one, self-reflection. What are we reflecting on exactly? 131 00:11:04,240 --> 00:11:09,600 Ask yourself. What truly motivates me? Do I thrive in environments with a lot of structure 132 00:11:09,600 --> 00:11:14,960 and clear expectations? Or do I come alive when I have more freedom and autonomy? 133 00:11:14,960 --> 00:11:17,920 And how do we figure that out? I mean, it's not always obvious, right? 134 00:11:17,920 --> 00:11:24,720 Totally. Think about times you've felt really energized and engaged in your work or personal 135 00:11:24,720 --> 00:11:29,920 projects. What were the conditions like? Did you have a lot of autonomy or were there clear 136 00:11:29,920 --> 00:11:36,320 guidelines? And on the flip side, think about times you felt, like, totally drained and unmotivated. 137 00:11:36,320 --> 00:11:41,440 Exactly. Once you have a better understanding of your own motivational style, you can start 138 00:11:41,440 --> 00:11:46,000 making choices that align with what works best for you. So, if you realize you're someone who 139 00:11:46,000 --> 00:11:51,680 thrives on structure, maybe you create your own structure in environments that feel a little too 140 00:11:51,680 --> 00:11:56,640 loosey-goosey. Yes. Like, if you're working on a creative project, instead of just waiting for 141 00:11:56,640 --> 00:12:01,520 inspiration to strike, maybe you set aside a specific time each day to work on it, 142 00:12:01,520 --> 00:12:07,440 or you create a detailed outline to follow. And if you're more autonomy-oriented, maybe you need 143 00:12:07,440 --> 00:12:12,320 to be more assertive about setting boundaries and asking for what you need in environments that 144 00:12:12,320 --> 00:12:17,920 feel too controlling. Exactly. It's all about finding that sweet spot. And once you've figured 145 00:12:17,920 --> 00:12:22,560 out what works for you, you can start applying those same principles to your interactions with 146 00:12:22,560 --> 00:12:27,200 others. Oh, that's interesting. So, how does understanding our own motivational style help 147 00:12:27,200 --> 00:12:31,520 us better support others? Well, when you're coming from a place of understanding and empathy, 148 00:12:32,080 --> 00:12:36,000 you're more likely to interact with others in a way that supports their autonomy, 149 00:12:36,560 --> 00:12:40,000 even if their style is different from your own. Can you give us an example of what that looks 150 00:12:40,000 --> 00:12:45,280 like in practice? Sure. Let's say you're a parent, and your child is refusing to do their homework. 151 00:12:45,840 --> 00:12:49,680 Instead of getting into a power struggle, you can try to understand why they're resisting. 152 00:12:49,680 --> 00:12:54,240 Maybe they're feeling overwhelmed, or maybe they're just not interested in the material. 153 00:12:54,240 --> 00:12:59,440 Exactly. And once you understand the root of the problem, you can start brainstorming solutions 154 00:12:59,440 --> 00:13:04,240 together. Maybe you help them break down the assignment into smaller chunks, or maybe you 155 00:13:04,240 --> 00:13:08,800 find a different way for them to engage with the material. So, it's about finding ways to support 156 00:13:08,800 --> 00:13:14,800 their autonomy, even within the context of rules and responsibilities. Exactly. And that applies to 157 00:13:14,800 --> 00:13:20,000 all our relationships with our partners, our coworkers, our friends. It's about creating a 158 00:13:20,000 --> 00:13:26,080 culture of mutual respect and understanding. It's like that old saying, you can lead a horse to water, 159 00:13:26,080 --> 00:13:31,520 but you can't make it drink. You can tell someone what to do, but you can't force them to be motivated. 160 00:13:31,520 --> 00:13:36,480 Right. But you can create an environment where they want to drink, where they want to learn and grow 161 00:13:36,480 --> 00:13:40,720 and thrive. This has been such an insightful conversation. I feel like we've barely scratched 162 00:13:40,720 --> 00:13:45,200 the surface of this whole self-determination theory thing. Oh, we've only just begun. 163 00:13:45,920 --> 00:13:50,320 But hopefully this deep dive has sparked your curiosity and given you some food for thought. 164 00:13:50,320 --> 00:13:55,600 It definitely has. To our amazing listeners, we encourage you to keep exploring this topic. 165 00:13:56,160 --> 00:14:00,480 Dig into the research, experiment with the different approaches, and most importantly, 166 00:14:00,480 --> 00:14:05,840 be kind to yourself and others along the way. And remember, even small changes can create a ripple 167 00:14:05,840 --> 00:14:11,040 effect leading to greater autonomy, joy, and well-being in all areas of your life. 168 00:14:11,040 --> 00:14:14,320 We'll see you in our next deep dive. Happy exploring, everyone. 169 00:14:14,320 --> 00:14:36,800 Until then, keep those minds curious.