Internalizing Habits: Why Motivation Matters as Much as Discipline
Every athlete knows the importance of habits, it is about showing up early, staying consistent, eating right, and pushing through the grind. But the difference between a habit that fades and one that becomes part of who you are often comes down to why you do it.
That’s where Self-Determination Theory (SDT) comes in.
What is Self-Determination Theory?
Self-Determination Theory, developed by psychologists Dr. Edward Deci and Dr. Richard Ryan, explores the types of motivation that drive human behavior. It proposes that people are most motivated, and able to sustain their habits the longest, when three basic psychological needs are fulfilled:
Autonomy: feeling a sense of choice and ownership over your actions.
Competence: feeling capable and effective at what you do.
Relatedness: feeling connected to others, part of a community, and part of something bigger.
When these needs are met, athletes don’t just comply with training; they commit to it. They take ownership of their growth and internalize habits until those habits become part of their identity. This is where real performance is developed, and this is an approach that athletes, coaches, and parents can all use.
Applying SDT to Sport
In sports, coaches often focus on external motivators such as, rewards, punishments, playing time, or statistics. These extrinsic motivators may spark short-term compliance but rarely lead to lasting change. The driving force is coming from an external influence and can only be utilized so long as that influence is present.
By contrast, when an athlete’s motivation becomes internal and rooted in personal growth, mastery, or purpose, the behaviors stick. We call these internal motivations, intrinsic motivation.
For example:
An athlete who runs extra drills, and digs into the reason for the plays, because they want to improve their craft (autonomy and competence) will outlast the one who does it to avoid criticism.
A team that practices discipline because they value the culture of excellence (relatedness) will maintain standards even when no one’s watching.
Internalization: Where Discipline Meets Purpose
Internalization is the process of transforming external goals into personal values. It’s the difference between having to and wanting to. SDT shows that when athletes understand the why behind their training, and that why aligns with their sense of purpose, they’re far more likely to sustain peak performance and positive habits both in and out of sport. Developing autonomy, competency, and relatedness is the pathway towards mastery in sport and life.
True mental performance isn’t just about stronger focus or better resilience; it’s about building the inner drive to keep going long after external pressure fades. Intrinsic motivation is a never ending flame inside the heart giving the motivation and energy for one more, one more repetition, one more mile, one more run of a drill.
At Peregrine Rising Mental Performance, we help athletes and teams move beyond compliance toward true internalization, developing the motivation, mindset, and purpose that fuel excellence for life.
If you’re ready to take your training deeper, to understand what drives you and learn how to sustain it — reach out today for one-on-one or team coaching.
~ Dr. Ty