Companion slides to the Institute of Coaching Research Dose: Mindfulness Improves Motivation Quality

1. mindfulness improves
motivation quality

2. what is high quality
motivation?
 Intrinsic motivation
genuine interest and enjoyment,
producing a flow state, you do it for its
own sake
 Identified motivation
willing engagement because it is valuable
and worthwhile for you and others you
care about, even if it’s not enjoyable

3. what is poor quality
motivation?
 Introjected motivation
pressure to meet internal or external
standard that threatens self-esteem
 External motivation
driven by rewards, social recognition, or
penalties – financial and social
 Amotivation
No purpose or confidence, or internal
resistance

4. what is the impact of
high quality
motivation?
 more well-being, flourishing, vitality
 reduced stress, anger, hostility,
depression, depletion, impulsivity,
cognitive deficits associated with
controlled motivation

5. what is mindfulness?
 open, receptive awareness to present
experience
 attitude of nonjudgment and nonreactivity

6. mindfulness improves motivation quality
increases awareness of internal and external demands
increases reflection on choices, increases actions which align with personal values
Increased mindfulness increases quality of motivation: more intrinsic and identified motivation
mindfulness decreases negative impacts of controlled motivation
mindfulness decreases pursuit of extrinsic rewards and goals and susceptibility to monetary rewards

7. what can I do?
engage & observe
engage in mindful states and activities
observe the quality of your motivation,
what engages your interests and values
reflect
on how best to improve motivation
quality and decrease negative impact
of controlled motivation
act
identify and integrate your own
intentions and values to shift
controlled motivation to autonomous
motivation

8. thank you to the scientific leaders
Donald, J. N., Bradshaw, E. L., Ryan, R. M., Basarkod, G., Ciarrochi, J., Duineveld, J. J., Guo, J., & Sahdra, B. K.
(2020). Mindfulness and its association with varied types of motivation: A systematic review and meta-analysis
using self-determination theory. Personality and Social Psychology Bulletin, 46(7), 1121–1138.