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How to Increase Your Motivation

Updated: Mar 8, 2023

For climbers, motivation is everything. Whether you're focused on outdoor project or pushing your limits at the climbing gym, you need a deep well of determination to keep you going when the going gets tough. But what makes some climbers more motivated than others? And how can you tap into your own inner drive to boost your performance and enjoy your climbing journey?

Enter Self-Determination Theory (SDT), a framework from sport psychology that sheds light on the different types of motivation and how they influence athletes' behavior, performance, and well-being. As a climber myself, I've found that SDT offers a fresh perspective on what drives us to climb and how we can enhance our climbing experience. So let's take a closer look at SDT and see what insights we can glean for climbers.


First, SDT proposes that there are three basic psychological needs that are essential for individuals to thrive and feel motivated: autonomy, competence, and relatedness. Autonomy refers to the need for individuals to have a sense of control over their behavior and environment. Competence refers to the need to feel capable and effective in achieving their goals. Relatedness refers to the need to feel connected to and supported by others. As a climber, you can probably relate to these needs. Climbing is all about taking control of your body and your environment, pushing your limits to achieve your goals, and sharing your passion with other climbers. When you feel a sense of autonomy, competence, and relatedness in your climbing, you're more likely to be motivated and engaged in the activity. But how do these needs translate into different types of motivation? According to SDT, there are several types of motivation that individuals can experience, ranging from amotivation (lack of motivation) to intrinsic motivation (engaging in an activity for its own sake because it is enjoyable or satisfying). The different types of motivation are organized into a continuum, with amotivation at one end, followed by external regulation (engaging in an activity to receive rewards or avoid punishment), introjected regulation (engaging in an activity to avoid guilt or shame), identified regulation (engaging in an activity because it is personally valued), and integrated regulation (engaging in an activity because it aligns with one's core values and beliefs). At the opposite end of the continuum is intrinsic motivation.


For climbers, intrinsic motivation is often the holy grail of motivation. It's that feeling of pure joy and flow that comes from climbing for its own sake, without any external pressure or reward. But intrinsic motivation is not something that you can just summon on demand - it needs to be nurtured and supported by your environment and mindset.


That's where coaches and climbing partners come in. By creating a supportive and challenging environment that promotes climbers' autonomy, competence, and relatedness, coaches and partners can help climbers become more self-determined and tap into their intrinsic motivation. For example, a coach might encourage a climber to set their own goals and choose their own training methods, rather than imposing a one-size-fits-all approach. A climbing partner might offer positive feedback and encouragement that enhances the climber's sense of competence and relatedness. By fostering a culture of self-determination and intrinsic motivation, coaches and partners can help climbers achieve their full potential and enjoy their climbing journey.

But what about those times when you're just not feeling motivated? According to SDT, it's important to understand the different types of motivation that you're experiencing and try to shift towards more self-determined and intrinsic motivation. For example, if you're feeling demotivated because you're only climbing for external rewards (like a prize or recognition), you might try to focus on the personal value and enjoyment that you have for the sport. This may take a little work to actually sit down and write this out , however I promise you it'll be worth it!



In conclusion, Self-Determination Theory offers a useful framework for climbers who want to enhance their motivation, performance, and well-being. By recognizing the basic psychological needs of autonomy, competence, and relatedness, climbers can cultivate a sense of self-determination that fuels their intrinsic motivation and enjoyment of climbing. Coaches and climbing partners can play a key role in creating an environment that supports climbers' self-determination and fosters their growth and development. And even when motivation wanes, climbers can use SDT to shift their mindset and focus on the personal value and satisfaction that comes from climbing. So next time you're climbing, remember the power of self-determination and see how it can take your climbing journey to new heights.


Happy climbing!






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