The self-determination continuum

The continuum arranges the types of regulation by how autonomous they are: amotivation, then external, introjected, identified and integrated regulation, and finally intrinsic motivation. On the left, behaviour is driven by reward and punishment; on the right, by interest and personal values. The further right an athlete sits on this scale, the more stable and healthy their motivation.

A young athlete often starts on the left: they train because they are made to, or for the praise. As the sport fills up with personal meaning, they move right — training for their own development. Getting stuck on the left side of the continuum is a common cause of loss of motivation and leaves an athlete vulnerable to pressure from parents.

Your position on the continuum is measured by sport motivation scales, which break motives down into external and internal. You can take the assessment in the tests section. The profile shows which types of regulation dominate at the moment and where the emphasis should shift.

The shift rightward is supported by exercises that clarify personal values, connect routine work to the bigger goal and widen autonomy in choosing training tasks. Reflective practices around "why does this matter to me" help internalize motivation. There is a selection in the exercises section.

The continuum is made up of external, introjected, identified and integrated regulation. Movement along it feeds on satisfaction of the need for relatedness and for autonomy. Stalling on the left leads to loss of motivation.