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it is important to note that some athletes do love their sport, but have a harder time when it comes to competing at a high level. They simply are not motivated to compete — they enjoy the process of getting better more than competing at the highest levels. That is okay as well. If you do not enjoy competing, then simply enjoy practicing and getting better at your sport. If you are afraid of competing, however, that may be a different story and something you could work on with a good sports psychologist.

      

The top athletes in the world have high levels of internal motivation. They compete with themselves more than they compete with other athletes, and they want to be the best at what they do.

      External motivation

      External motivation is associated with outside rewards and benefits. Common characteristics of external motivation include the following:

       Participation in your sport for rewards, such as praise, fame, and trophies

       Peaks and valleys in motivation

       The need for greater or better rewards to sustain motivation

       The need for varied sources of external motivation in order to sustain motivation

External rewards can be motivating — there’s no doubt about it. In fact, many coaches and parents use external rewards as a focusing strategy and reward system for young athletes, and that strategy is perfectly okay as long as it’s not overused.

      If you’re engaging in sports for the sole reasons of getting a scholarship, to keep your parents happy, or for other outside rewards, such as stroking your ego or getting paid for an appearance as a college student-athlete, you’ll find that your motivation is difficult to maintain over the long haul. Don’t get trapped by external rewards — follow the path in your heart and listen to what your gut is telling you.

      

There is a place for external motivators, but they need to be used to supplement existing internal motivation and love of the sport. Otherwise, they lose their effectiveness.

      Identifying which type of motivation is better

      Most people think that internal motivation is the only type that matters, but the reality is, both types of motivation — internal and external — have benefits. If you want to maximize your motivation, use both: Start by participating in sports because you enjoy it. Choose a sport that you love and have some talent for. Then, when you need to, use external rewards to supplement your efforts.

      Knowing your own personal motivations

      There are many high school and college student-athletes whose motivation drops at times because they have so many responsibilities and commitments. For example, there are classes, travel, early morning workouts, time away from school, mental training, trying to have a social life, limited sleep — no wonder motivation is dropping. They are simply tired! It is not because you do not enjoy competing in your sport, it is more because your energy is being sapped by these other things.

      

Internal motivation is more important for your long-term success. External motivation can be effective in the short term — and it can be a part of your long-term success, but only if internal motivation is already present.

Assessing and Understanding Your Current Motivation Level

      You can’t improve your motivation unless you have a way of measuring where your motivation is currently and understanding why it is where it is. In this section, we give you the tools you need to assess your current motivation level, and give you some reasons your motivation level may be lower than you’d like.

      Measuring your motivation

      Measure and track your motivation over time by logging it in a performance journal. After every practice, simply assign a number from 1 to 5 (with 1 being low and 5 being high) to your level of motivation. If you notice many 4s and 5s, you’re experiencing high levels of motivation. If you notice many 1s and 2s, your motivation is waning.

      

If your motivation drops, that isn’t a bad thing — in fact, it’s a part of life. It is, however, a signal to stop, figure out why your motivation is waning, and address the causes.

      You can also ask your coaches and teammates if they’ve noticed any drop in your motivation during practice and competition. Try to take to heart their opinions, and keep in mind that they want what’s best for you.

      Making sense of your motivation

      If you’re consistently rating your motivation with 1s or 2s, you want to figure out why you’re lacking in motivation. Start by considering your love of the sport. How much do you really enjoy your sport — not just hanging out with your teammates or making your parents proud, but actually playing the sport itself? Be honest with yourself.

      If you really love your sport, you enjoy working hard to get better, and you want to play at higher levels, you’re probably internally motivated.

      

On the other hand, if you’re really doing it just to be part of the team or just to please your parents or coaches, and you don’t really enjoy the sport itself, you’ll be better off in the long run if you find an activity — another sport or a non-sport activity — that you’re really passionate about.

If you have a high level of internal motivation and you’re currently experiencing a drop in motivation, you need to explore potential causes, such as the following:

       Physical fatigue: You may be physically tired or just plain exhausted. Participating in sports requires tremendous physical exertion on a daily basis for most of the year. If you’re run down, and your muscles and body are tired, that drop in energy can be the cause of your dwindling motivation. If you’re in the middle of the season, try taking a day off; in the off-season, take off even more time. Give your body a chance to rest, and you may find your motivation increasing.

       Underperforming: Maybe your motivation is high or relatively high, but you are not getting the results you desire or expect. This is a good time to seek out others’ perspectives to get feedback and learn possible ways to try something new or different.

       Lack of sleep: Are you getting enough sleep? Believe it or not, something as simple as a lack of sleep can cause decreased motivation and performance. Keep track of how many hours of sleep you’re getting each night and see how that corresponds to your motivation. You may find that you need a solid eight or nine hours to maintain the high motivation you’re after.

       Diet: Are you eating right to fuel your body and mind for the exertion your sport requires? Changes in diet, especially an increase in fatty or sugar-filled foods, can dramatically affect mental alertness and motivation levels.

       Overall health: If you’re sick — whether with a cold or flu, or because you’re iron deficient or experiencing some other ailment — your motivation can decrease. If you’re sure you’re eating right and getting enough rest, and you’ve ruled out the other possible causes of waning motivation, make an appointment with your doctor for a checkup.

       Confidence: Maybe you’re experiencing a crisis of confidence — you’re struggling in your belief to perform certain parts of your sport. If so, accept that state of mind, and go

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