Self Determination Theory: Understanding Human Motivation for Wellbeing and Growth

Dr Laura Allen
16 minutes ago
6 min read

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Self determination theory (SDT) has become one of the most influential frameworks in contemporary psychology, shaping how researchers, educators, clinicians and coaches understand human motivation. Developed by Edward Deci and Richard Ryan, the theory provides a comprehensive explanation for ‘understanding the factors that promote motivation and healthy psychological and behavioral functioning.’ In addition, it explains why people behave the way they do and what supports long-term wellbeing.

For readers seeking theories of human motivation in contemporary psychology, SDT remains a central evidence-based model.

Unlike behaviourist approaches that rely on external reinforcement, self determination theory emphasises internal motivation – our innate psychological needs that guide us towards personal fulfilment and psychological wellbeing.

This article explores what self-determination theory is in psychology, how it works and how it is applied in coaching, therapy, education and workplace settings.

What Is Self Determination Theory in Psychology?

Self determination theory is built on the concept that human beings have three fundamental psychological needs:

Autonomy – the need to feel volitional, self-directed and able to make meaningful choices.
Competence – the need to feel effective and capable in meeting challenges.
Relatedness – the need to feel connected, supported and valued by others.

These needs underpin all forms of high-quality motivation. The more they are supported, the more likely people are to display intrinsic motivation, persistence, creativity and emotional wellbeing. When these needs are blocked – through control, pressure, or isolation – motivation tends to collapse.

This makes SDT essential when exploring intrinsic vs extrinsic motivation explained in psychological practice.

Intrinsic vs Extrinsic Motivation Explained

One of the strongest contributions of self determination theory is its distinction between intrinsic and extrinsic motivation.

Intrinsic Motivation

Intrinsic motivation refers to engaging in an activity because it is inherently meaningful or enjoyable (such as engaging in physical exercise because it is beneficial for supporting long-term health). The behaviour is self-endorsed and aligned with personal interests – such as learning an instrument simply because the process is rewarding.

SDT highlights that intrinsic motivation thrives when autonomy, competence and relatedness are supported.

Extrinsic Motivation

Extrinsic motivation is driven by external rewards or pressures (for example, engaging in physical exercise to look good on the beach). However, SDT emphasises that not all extrinsic motivation is the same. The self determination continuum helps differentiate between forms of motivation based on how internalised they are.

The Self Determination Continuum and Behaviour Change

The continuum is central for coaches and therapists exploring self determination theory for behaviour change, as it helps identify the quality of motivation rather than simply its presence.

The continuum includes:

Amotivation – no intention to act.
External Regulation – behaviour driven by reward or punishment.
Introjected Regulation – behaviour driven by guilt or internal pressure.
Identified Regulation – behaviour driven by personally important values.
Integrated Regulation – behaviour fully aligned with self-identity.
Intrinsic Motivation – behaviour driven purely by enjoyment or interest.

Understanding this continuum allows practitioners to support deeper internalisation of motivation – especially in therapy and coaching.

Sub-Theories Within Self Determination Theory

SDT is not a single model but a collection of connected sub-theories that explain different aspects of human motivation.

1. Basic Psychological Needs Theory (BPNT)

BPNT clarifies how autonomy, competence and relatedness psychology underpin wellbeing across cultures and developmental stages.

2. Cognitive Evaluation Theory (CET)

CET explains the environmental conditions that enhance or undermine intrinsic motivation – for example:

positive, informational feedback boosts competence
controlling language undermines autonomy

3. Organismic Integration Theory (OIT)

OIT explains how extrinsic motivations can become internalised – crucial when designing interventions for sustainable habit change.

4. Causality Orientations Theory (COT)

This sub-theory explains individual differences in motivational style.

5. Goal Contents Theory (GCT)

GCT examines how intrinsic goals (e.g., personal growth) lead to greater wellbeing compared with extrinsic goals (e.g., status).

6. Relationships Motivation Theory (RMT)

RMT explores the centrality of supportive relationships to the motivational process.

Applications of Self Determination Theory

SDT is widely applied in therapy, coaching psychology, education, health behaviour change, organisational development and sport. Many practitioners use SDT to deepen understanding of how to support autonomy in the workplace, enhance student engagement, or facilitate therapeutic change.

Self Determination Theory in Therapeutic Practice

SDT informs multiple therapeutic approaches, including motivational interviewing, person-centred therapy and compassion-focused therapy. Therapists using self determination theory in therapy aim to strengthen clients' internal motivation rather than relying on external pressure.

1. Autonomy Support

Therapists adopt a collaborative, non-judgemental stance, allowing clients to identify their own values and goals. This includes:

open-ended questions
reflective listening
validating the client's perspective
avoiding controlling directives

2. Competence Building

Clients are supported to recognise strengths and break goals into achievable steps. This enhances confidence and self-efficacy – key for behaviour change.

3. Relatedness and Connection

A warm therapeutic relationship strengthens the client’s sense of safety and belonging, helping them internalise new behaviours and processes.

Self Determination Theory in Coaching Practice

For coaching psychologists, SDT offers a powerful and evidence-based foundation for long-term motivation. Many coaches actively incorporate self determination theory in coaching practice because it helps clients develop sustainable, self-directed change.

Core SDT Coaching Approaches

Values-Based Coaching – aligning goals with intrinsic motivations.
Strengths and Competence Support – using positive psychology and solution-focused methods.
Collaborative Goal-Setting – avoiding directive or controlling coaching styles.
Relational Coaching – strengthening connection, empathy and trust.

These approaches foster commitment, motivation and resilience.

Self Determination Theory in Education

SDT has transformed educational psychology by showing that students thrive when autonomy is supported. In classrooms where students are offered meaningful choice, respect and opportunities to develop competence, intrinsic learning emerges naturally.

Teachers who use applications of self determination theory in education prioritise:

autonomy-supportive communication
curiosity-led learning
reduced external control
emotional and relational safety

This approach fosters deeper learning, greater resilience and long-term academic engagement.

Self Determination Theory in the Workplace

In organisational psychology, SDT informs leadership practices and workplace culture. Many organisations now use SDT principles when designing staff development programmes or improving employee wellbeing.

Supporting Autonomy in the Workplace

Examples include:

flexible working practices
choice in task management
transparency around decisions

Building Competence

purposeful feedback
training and progression routes
stretch opportunities that match skill level

Enhancing Relatedness

positive team culture
mentoring
psychological safety

These practices strengthen motivation and reduce burnout, creating a workforce that thrives on intrinsic engagement.

Evidence Base and Research Support

Research on SDT spans four decades and thousands of studies across cultures. Findings consistently show that:

autonomy-supportive environments fuel intrinsic motivation
intrinsic goals are associated with stronger wellbeing than extrinsic ones
basic psychological need satisfaction predicts mental health
SDT improves adherence to health behaviours, including exercise, medication and diet
autonomy-supportive therapeutic relationships produce stronger outcomes

This makes SDT one of the most empirically validated frameworks in modern psychology.

Critiques and Limitations

Criticisms of SDT include:

the interpretation of autonomy may vary across cultures
socioeconomic constraints are not always fully addressed
some extrinsic motivations may be necessary in structured environments

Nonetheless, SDT’s evidence base is robust and its flexibility allows adaptation to diverse cultural and practical settings.

Conclusion

Self determination theory offers a rich, evidence-based understanding of human motivation, grounded in the universal needs for autonomy, competence and relatedness. Whether used in therapy, coaching, education, or organisational development it supports sustainable, authentic behaviour change and psychological wellbeing.

By integrating SDT into practice, professionals can help individuals move towards greater internal motivation, resilience and meaningful engagement with life. In an era increasingly shaped by pressure, performance and external expectations, SDT provides a humane and empowering framework for growth.

References

Deci, E. L., & Ryan, R. M. (1985). Intrinsic Motivation and Self-Determination in Human Behaviour. Plenum Press.

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.

Ryan, R. M., & Deci, E. L. (2017). Self-Determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness. Guilford Press.

Vansteenkiste, M., Ryan, R. M., & Deci, E. L. (2008). Self-determination theory and the explanatory role of psychological needs in human behaviour. Perspectives on Psychological Science, 3(3), 205–229.

About Dr Laura Allen –

A Chartered Psychologist & Integrative Therapist, Dr Allen specialises in a broad range of therapeutic methods. She is a published author of numerous research papers and Interactive Courses in the field of Psychology. Dr Allen works one-to-one with clients and supervises other practitioners. She is also a proud member of the British Psychological Society assessment team supporting psychologists in training.