Framework · Edward Deci and Richard Ryan
Self-Determination Theory
Lasting motivation grows when three needs are met — autonomy, competence and relatedness — and motivation you endorse outlasts motivation from pressure.
Free — no account needed to read
Lasting motivation grows when three needs are met — autonomy, competence and relatedness — and motivation you endorse outlasts motivation from pressure.
How to use it with a real habit
- Make habits your own choice.
- Set them at a level you can succeed at.
- Connect them to people.
What the evidence says
Research-supported: Good studies support it, but there are fewer of them, the effects are modest, or they come from a narrow set of situations.
A large, well-researched theory with support across many domains; the strength of each need varies between people and cultures.
Limits
- One important framework, not the one universal explanation of motivation.
Sources
- Ryan & Deci (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist. doi:10.1037/0003-066X.55.1.68
- Deci, Koestner & Ryan (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin. doi:10.1037/0033-2909.125.6.627
Related techniques
- Make it your choice — Choose the habit, and the way you do it, for your own reasons. (Research-supported)
- Connect it to a value — Write one sentence linking the habit to something you care about. (Research-supported)
- Do it together — Share the habit with someone — the same time, the same place, or a check-in. (Emerging)
- Build confidence from small wins — Do a version you’re sure you can do, then notice that you did it. (Research-supported)