Motivation, Self-determination theory and why I think riding clubs are a really good idea

I think we can all admit to suffering from a lack of motivation from time to time. I love my job; I couldn’t imagine doing anything else but I must confess in the winter when the weather is at its worse, I’m cancelling more lessons than I’m teaching and my bank balance is looking less than healthy I could definitely own up to feeling uncharacteristically demotivated! So how do we stay motivated through the inevitable ups and downs that are so characteristic of our sport. To best understand more of what motivates us we can look to Ryan & Deci’s self-determination theory. Self-determination theory states that we are innately motivated towards growth and development. For athletes to thrive they need to have high levels of autonomy in their sport. SDT describes motivation on a continuum starting with amotivation this is when an athlete sees no purpose in participating in their sport, if your a rider with amotivation its unlikely you would have taken the time out to read this blog! Secondly Extrinsic motivation consisting of three forms of motivation; external regulation where the athlete engages in their sport for an external reward such as a scholarship. Secondly introjected regulation where an athlete participates because they feel they have to. Finally identified regulation where an athlete chooses to participate but because they see some personal benefit. For an example an event rider who takes time to practice their dressage test because they want to finish on a good score. At the other end of the continuum is intrinsic motivation where a athlete takes part because they choose to do so and for a genuine love for their sport. While all kinds of motivation can be positive Athletes who have higher levels intrinsic motivation have higher levels of perseverance and lower levels of stress and anxiety. Studies have also shown that excessive external rewards for a task that is already intrinsically motivated can cause a reduction in intrinsic motivation, known as the over justification effect.

So, if intrinsic motivation is what we need how can we go about developing it? Self-determination theory indicates that all individuals are innately motivated to fulfil three basic needs and for an athlete to thrive they need to be given the opportunity to fulfil these needs. These are competence, relatedness and autonomy.

Competence

Riders who are provided with the opportunity to experience the feeling of being competent at a task and receive positive feedback can increase their intrinsic motivation to perform that task. Understanding the impact positive feedback has on rider motivation is not only important for coaches but also for riders. As riders we are very good at being aware of our weak points and recent times have seen an increase in the popularity of goal setting. However, how often do we give ourselves permission to celebrate the wins big or small? Taking time out to recognise achievements can help build motivation for future challenges.

Take time out to celebrate your wins, big or small!

Autonomy

An individual needs to feel in control of their option and choices. Riders, own your goals! Choose goals that fit YOUR values and interests not those of others. Coaches, allow your rider to have autonomy over their goals, work with riders to develop their plans for the future.

Own your goals

Relatedness

A feeling of acceptance and belonging. Riders are more likely to thrive in an environment where they feel socially connected. Recent times have seen an increase in the presence of riding clubs and academies. For me I think this provides a great opportunity for riders to feel part of a community. The right community of riders, which could be anything from a riding club to a group of friends on a livery yard, can be an invaluable source of support and encouragement, providing riders with the feeling of belonging.

Riders are more likely to thrive in an environment where they feel socially connected

So, to sum up give yourself permission to celebrate your wins, set goals that inspire you and find your people, the ones that will support you and build you up. That way you will have the motivation and the resilience to see you through the ups and the downs!