Table of ContentsView AllTable of ContentsWhat Is Self-Determination Theory?How It WorksExampleSelf-Determined vs. Non-Self-DeterminedImpactTraitsHow to Improve
Table of ContentsView All
View All
Table of Contents
What Is Self-Determination Theory?
How It Works
Example
Self-Determined vs. Non-Self-Determined
Impact
Traits
How to Improve
Close
Have you ever noticed that you feel more motivated when you are empowered to make your own choices? That’s the idea behind self-determination theory,
Self-determination refers to a person’sability to make choices and manage their own life. Being self-determined means that you feel in greater control, as opposed to being non-self-determined, which can leave you feeling that others control your life.
According to self-determination theory, three innate (and universal) psychological needs motivate people to grow and change. The concept ofintrinsic motivation, or engaging in activities for the inherent reward of the behavior itself, plays an important role in this theory.
Self-determination is an important concept in psychology since it affects psychological health andwell-being. Promoting self-determination is also an emerging best practice when working with certain populations, such as individuals withintellectual disabilities.
Self-determination theory seeks to explain how being self-determined impacts motivation—that people feel more motivated to take action when they think that what they do will have an effect on the outcome. Learn more about how this theory works, as well as what you can do to improve your self-determination skills.
Self-determination theory suggests that people can become self-determined when their needs for competence, connection, and autonomy are fulfilled.
Basic Assumptions of Self-Determination
Self-determination theory makes two key assumptions:
Differences Between Extrinsic and Intrinsic Motivation
Components of Self-Determination
According to self-determination theory, people need to feel the following to achieve psychological growth:
Press Play for Advice On Setting Goals
Subscribe Now:Apple Podcasts/Spotify/Google Podcasts
How Self-Determination Theory Works
Sometimes people may be more active about pursuing growth. In other cases, they take a more passive role. Understanding what causes people to take action is a big part of understanding the motivation puzzle.
Other factors that also help or hinder the three elements needed for growth include:
How Overjustification Reduces Intrinsic Motivation
Example of Self-Determination
To understand self-determination behavior, it can be helpful to look at some examples what might happen in a situation where a person is highly self-determined vs. poorly self-determined:
When a Person Is Highly Self-Determined
Imagine a person who fails to complete an important project at work. If this person is high in self-determination, they will admit their fault, believe that they can do something to fix the problem, and take action tocorrect the mistake.
When a Person Is Poorly Self-Determined
If that same person was low in self-determination, they might instead look for other things that they can blame. They might make excuses, assign blame elsewhere, or refuse to admit their own role in not completing the project on time.
Low Self-Determination Can Lead to HelplessnessPerhaps most importantly, a person low in self-determination won’t feel motivated to fix the mistake. Instead, they mightfeel helplessin controlling the situation and believe that nothing they do will have any real effect.
Low Self-Determination Can Lead to Helplessness
Perhaps most importantly, a person low in self-determination won’t feel motivated to fix the mistake. Instead, they mightfeel helplessin controlling the situation and believe that nothing they do will have any real effect.
Self-Determined vs. Non-Self-Determined Behaviors
Feel in control
Feel a lack of control
There is also often a varying amount of external motivation, which can fuel the degree of internal motivation. People may engage in actions because they feel they have some level ofpersonal controland the behaviors ultimately align with something important for their self-concept.
How Self-Determination Influences Behavior
The concept of self-determination has been applied to a wide variety of areas including education, work, parenting, exercise, and health. Research suggests that having high self-determination can foster success in many different domains of life.
In the Workplace
When people are more satisfied with their jobs, they are more likely to work harder and enjoy their work more. Research has shown that people with self-determinationfeel more satisfied at workwhile playing a key role in that organization’s success.
How can employers build self-determination in their workers?
In Competition
Athletes who feel that they are capable of achieving their goals and overcoming challenges are often driven to perform better. Excelling allows them to gain a sense of competence and build mastery in skills that are enjoyable and important to them.
Researchers have also found that people with an internal sense of control are more likely to stick to ahealthy dietandregular exercise regimen.
In Social Settings
Self-determination can also play an important role insocial relationships. For instance, when people are new to anonline group, if their needs for autonomy, relatedness, and competence (the three components of self-determination) are fulfilled. This has a positive impact on their social identity, which, in turn, affects their participation behaviors.
In other words, feeling like they belong to the group fosters greater self-determinations, meaning they are then more likely to contribute to the group in meaningful ways.
To forge close, affectionate relationships with others, thus potentially improving self-determination:
In School Settings
RecapSelf-determination can play an important role in how people function in many different areas of their lives. Feeling in control and intrinsically motivated can help people feel more committed, passionate, interested, and satisfied with the things that they do.
Recap
Self-determination can play an important role in how people function in many different areas of their lives. Feeling in control and intrinsically motivated can help people feel more committed, passionate, interested, and satisfied with the things that they do.
Traits of Self-Determined People
If you are interested in strengthening your self-determination, it is helpful to think about what a highly self-determined individual might look like. People high in self-determination tend to:
How to Improve Your Self-Determination
Self-determination can change based on our experiences and our environments. Do you want to be more self-determined? There are a few steps you can take to improve your own self-determination skills.
Improve Your Self-Awareness
Self-awarenessis associated with self-determination and can even help prepare you to make more purposeful decisions.Meditation, seeking regular feedback, and writing down your thoughts and feelings are all ways toimprove self-awareness.
Engage in Self-Regulation
Developing a higher level of self-determination involves also working on yourself-regulationskills.Strategies that can help you better regulate yourself include being more mindful of how you feel mentally and physically, along with practicingcognitive reframingto regulate your emotional responses better.
Find Social Support
Strong social relationships can foster motivation and well-being.Seek people who make you feel welcome and cared for. This may be a family member or friend, or it could be a member of your church, a counselor, or anyone else who provides a sense of support and belonging.
Gain Mastery
The more you learn and practice, the more skilled and self-determined you will likely feel.
Takeaways
Self-determination theory can be helpful in understanding what might motivate your behaviors. Being self-determined, feeling like you have the autonomy and freedom to make choices that shape your destiny, is important for each person’s well-being.
When you pursue things that are intrinsically motivated and aligned with your goals, you will feel happier and more capable of making good choices.
How to Improve Your Self-Control
12 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Wehmeyer ML, Shogren KA.Self-determination and choice. In Singh, N. (eds)Handbook of Evidence-Based Practices in Intellectual and Developmental Disabilities. 2016. doi:10.1007/978-3-319-26583-4_21
Ryan RM, Deci EL.Intrinsic and extrinsic motivation from a self-determination theory perspective: Definitions, theory, practices, and future directions.Contemp Educ Psychol. 2020;61:101860. doi:10.1016/j.cedpsych.2020.101860
Mahoney J, Ntoumanis N, Mallett C, Gucciardi D.The motivational antecedents of the development of mental toughness: a self-determination theory perspective.Int Rev Sport Exerc Psychol. 2014;7(1):184-197. doi:10.1080/1750984X.2014.925951
Cobb-Clark DA, Kassenboehmer SC, Schurer S.Healthy habits: The connection between diet, exercise, and locus of control.J Econ Behav Organiz. 2014;98:1-28. doi:10.1016/j.jebo.2013.10.011
Tsai HT, Pai P.Why do newcomers participate in virtual communities? An integration of self-determination and relationship management theories.Decision Supp Systems. 2014;57:178-187. doi:10.1016/j.dss.2013.09.001
Vasconcellos D, Parker PD, Hilland T, at al.Self-determination theory applied to physical education: A systematic review and meta-analysis.J Educ Psychol. 2020;112(7):1444-1469. doi:10.1037/edu0000420
Botha F, Dahmann SC.Locus of control, self-control, and health outcomes.SSM Popul Health. 2023;25:101566. doi:10.1016/j.ssmph.2023.101566
Hui EK, Tsang SK.Self-determination as a psychological and positive youth development construct.ScientificWorldJournal. 2012;2012:759358. doi:10.1100/2012/759358
Burke KM, Raley SK, Shogren KA, et al.A meta-analysis of interventions to promote self-determination for students with disabilities.Remedial Spec Educ. 2020;41(3):176-188. doi:10.1177/0741932518802274
Schultz PP, Ryan RM.The ‘why,’ ‘what,’ and ‘how’ of healthy self-regulation: Mindfulness and well-being from a self-determination theory perspective. In: Ostafin B, Robinson M, Meier B (eds)Handbook of Mindfulness and Self-Regulation. doi:10.1007/978-1-4939-2263-5_7
Inui Y, Tanaka Y, Ogawa T, Hayashida K, Morioka S.Relationship between exercise motivation and social support in a support facility for persons with disabilities in Japan.Ann Med. 2022;54(1):820-829. doi:10.1080/07853890.2022.2049860
Hagger M, Chatzisarantis N.Self-determination Theory and the psychology of exercise.Int Rev Sport Exerc Psychol. 2008;1(1):79-103. doi:10.1080/17509840701827437Niemiec CP, Ryan RM.Autonomy, competence, and relatedness in the classroom: Applying self-determination theory to educational practice.Theory Res Educ. 2009;7(2):133-144. doi:10.1177/1477878509104318Ryan RM, Deci EL.Self-Determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness. Guilford Press. 2017. doi:10.1521/978.14625/28806
Hagger M, Chatzisarantis N.Self-determination Theory and the psychology of exercise.Int Rev Sport Exerc Psychol. 2008;1(1):79-103. doi:10.1080/17509840701827437
Niemiec CP, Ryan RM.Autonomy, competence, and relatedness in the classroom: Applying self-determination theory to educational practice.Theory Res Educ. 2009;7(2):133-144. doi:10.1177/1477878509104318
Ryan RM, Deci EL.Self-Determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness. Guilford Press. 2017. doi:10.1521/978.14625/28806
Meet Our Review Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?HelpfulReport an ErrorOtherSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?HelpfulReport an ErrorOtherSubmit
What is your feedback?
