Motivation isn’t one thing. It’s a spectrum—and depending on which type you’re running on, you’ll either build momentum… or burn out fast. Understanding these six types will help you recognize what’s driving you, what’s draining you, and what actually creates sustainable change. Let’s break it down. 1. Intrinsic Motivation — “I want to do this.” This is the strongest form of motivation.You do it because it feels good, meaningful, or personally rewarding. Examples: - Training because it makes you feel strong - Cooking a healthy meal because you enjoy the process - Learning because you genuinely love the topic Why it works: It doesn’t require hype. It’s self-fueled. 2. Extrinsic Motivation — “I’m doing this for the outcome.” This comes from outside rewards: - praise - money - recognition - results - trophies - progress photos Examples: - Working out for a wedding or event - Training for a race - Losing weight for the scale number Why it works:Good short-term push, but it fades if the reward disappears. 3. Identified Motivation — “I don’t love it, but I believe in it.” This is where most real-life success happens. You don’t enjoy the task…but you value what it gives you. Examples: - Prepping meals because you know it helps - Working on sleep because you want more energy - Strength training because you want longevity Why it works:It’s logical and has purpose behind it—very sustainable. 4. Introjected Motivation — “I don’t want to feel guilty.” This one’s tricky.You’re motivated by guilt, pressure, or fear of disappointing someone. Examples: - Working out because you “should” - Eating clean so you don’t feel bad - Pushing through training to avoid shame Why it’s risky:It creates burnout, inconsistency, and resentment. 5. Integrated Motivation — “This is who I am.” This is elite, identity-level motivation.Your actions are fully aligned with your values and self-image. Examples:

I hope you all had a wonderful Thanksgiving :-) I'm up pretty late, but I just remembered that if I put my legs up on the wall, my back flat on the floor, that for some reason helps with sleep. It might be a blood pressure situation, but it's nice :-)

Good morning yall! With a fresh week upon us; it’s time to tackle something some objectives! What are you all getting after today? What are you focused on? What’s holding you back?

@Vasi Smith How is your challenge going ? Your post prompted me to keep the updates coming for those who said yes !! @Anavia Bent @A. N. @Georgiana D and the REST OF THE SLEEP TEAM !!

How are you doing with your sleep? I’d love to hear in the comments below! The night before last, I went to bed around 10 pm again and slept in until 8:00 am or so. It felt really good. Then last night, I didn’t do so well. Had a bunch of clean clothes on our bed that needed to be folded…I started doing that around 9:50, it took a while, then I read, so I didn’t get to sleep until past 11pm. Next time, I would work on folding those clothes during the day, or choose to skip folding them until the next day. I definitely feel more tired today. I’m back at it this evening…shooting for lights out at 9pm, 20 minutes of reading, and bedtime!