Is Lack of Motivation Keeping You Stuck? Let's find out.
Motivation Type Questionnaire Instructions: Choose the ONE statement that best reflects your reason for pursuing a specific goal (e.g., dieting, working out, studying, etc.)
1. Why are you doing this?
A. Because someone expects it from me or I’ll get in trouble if I don’t.
B. Because I’d feel guilty or like a failure if I didn’t.
C. Because I personally believe it’s important for me.
D. Because it’s part of who I am—it reflects my values.
2. If no one knew you were doing this, would you still do it?
A. No, the pressure or reward is what keeps me going.
B. Maybe, but I'd probably feel less motivated without external validation.
C. Yes, because I value the outcome even if no one sees it.
D. Absolutely. This is just who I am, and I’d do it regardless.
3. What best describes your self-talk when you’re struggling to stick to it?
A. I better do this or there’ll be consequences.
B. If I quit, I’ll hate myself or feel ashamed.
C. This sucks right now, but it’s worth it for my future.
D. Push through—it’s what I do. This is who I am.
4. How do you describe this goal to others?
A. I have to.
B. I should.
C. I want to.
D. It’s part of me.
Scoring:
- Mostly A = External Regulation
- Mostly B = Introjected Regulation
- Mostly C = Identified Regulation
- Mostly D = Integrated Regulation
If you’re split between two types, you're likely transitioning from one motivational phase to the next-which is a good sign.
A. External Regulation
"I do it to get a reward or avoid punishment."
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Most controlled and least internalized.
Examples:
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You work out because your trainer yells at you if you don’t.
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You follow a diet because you bet $1,000 you'd stick to it.
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A student studies to avoid getting grounded.
Good for: Short bursts of effort or if you’re starting from zero.
Weak long-term; collapses without the external pressure.
B. Introjected Regulation
"I do it to avoid guilt or boost my ego."
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Still external, but internalized a bit. It’s about ego and shame avoidance.
Examples:
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You follow your meal plan because you’d feel like a failure if you didn’t.
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You post your workouts on Instagram for validation.
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You diet to feel morally superior or prove your worth.
Good for: Type-A personalities, people driven by self-image.
Downside: Tied to self-esteem rollercoasters, prone to burnout or rebellion.
C. Identified Regulation
"I do it because I believe in the value of it."
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You personally value the outcome, even if you don’t enjoy the task.
Examples:
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You prep meals because health is important to you.
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You hit the gym even if you’re tired because you want to be a great role model.
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You stick to sleep routines because you know it helps your focus.
Good for: Creating sustainable habits—you’re doing it for you.
Weak point: May still need occasional reminders or goals.
D. Integrated Regulation
"I do it because it’s part of who I am."
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The behavior aligns with your identity and values. Closest to intrinsic motivation.
Examples:
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You eat clean because you see yourself as an athlete or high performer.
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You get up at 5am to train because “that’s just who I am.”
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You live by discipline because it’s part of your self-respect.
Best for: Long-term behavior change. This is the holy grail.
Hard to reach: Takes time to build. Requires self-reflection and alignment.
So... Which One Works Best for You?
Ask Yourself:
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Do I need quick momentum?
→ Start with External or Introjected, but add structure (like a nutrition coach 😉). -
Do I value the outcome but not the process?
→ You’re probably in Identified territory. Reinforce why it matters to you. -
Do I see this as part of who I am?
→ You’re nearing Integrated. Build habits that reflect that identity.
PH2 Pro Tip to Level Up:
To move up the ladder:
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External → Introjected → Identified → Integrated
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Keep asking why you’re doing it until the answer becomes personal and identity-based.