In sports, understanding what drives performance often comes down to exploring both who you are and how you respond in the moment. Psychological traits, like competitiveness or resilience, are stable qualities that shape your approach to training and competition. Conversely, psychological states such as pre-game nerves or in game focus are temporary and influenced by the situation at hand.
For athletes, recognizing the relationship between these enduring traits and momentary states is key to unlocking consistent, peak performance. One of the best ways to highlight this distinction is to examine the difference between trait determination and state motivation.
When we build a player profile for a new athlete, we focus on determination rather than motivation as it is a stable and fundamental mental trait. Motivation is more short-term and can be easily manipulated though things like music, speeches, and mental choreography. Determination is the stable foundation which short term motivation can be stacked on top of when needed.
Self-Determination (State)
For an athlete to be considered self-determined they must move from a place of short-term extrinsic motivation towards self-determination. This process is outlined in great detail in Self-Determination Theory (Deci & Ryan, 1985), which posits self-determination is built through the development and reinforcement of autonomy, relatedness, and competence. Autonomy is the extent to which an athlete feels they are in control of their own destiny. Relatedness refers to the quality of relationships gained through the sport. Finally, competence is the degree to which the athlete feels they are improving.
When an athlete becomes self-determined, they take ownership of their goals and are driven by internal motivation rather than external factors. This mindset allows them to find deeper meaning and enjoyment in their sport. This enhances their commitment and resilience. Self-determined athletes focus on personal growth and mastery, rather than solely on winning or meeting others’ expectations. They are more likely to set meaningful goals, push through challenges, and maintain their motivation over time. This sense of autonomy and intrinsic drive not only improves performance but also fosters greater satisfaction and well-being, both on and off the field.
Motivation (Trait)
A determined athlete may find themselves in a situation where they are un-motivated by the environment or situation at hand. This could be due to the specific external environment (lack of competition, etc.) or an internal factor such as tiredness. Cultivating motivation often becomes part of an athlete’s warmup routine. Watch any professional sport warm-ups. You will see athletes listening to ‘pump-up’ music, executing a routine, or walking though mental choreography to hone their mindset to competing.
If an athlete is not self-determined, they will be less likely to engage in the activities needed to become motivated to perform. If they are able to develop the short term motivation, it is often shallow and fades quickly because it lacks the foundation of a self-determination.
Determination over Motivation
We at The Mental Barbell choose to focus on determination over motivation for a number of reasons. Determination is more challenging to cultivate and often requires collaboration with coaches, teammates, and other support systems. It demands certain psychological needs are met thought sport participation where short term motivation does not. Short term motivation by contrast is much more transient, individualized, and easier for an athlete to cultivate themselves in the short term. A self-determined athlete who is able to motivate or hype themselves up pre-competition will outperform an undetermined athlete who must force short term motivation.
References:
Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. New York, NY: Plenum.
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