Alysa Liu & The Power of Intrinsic Motivation: Finding Joy in What You Do

The Power of “Want To”: How Intrinsic Motivation Fueled Alysa Liu’s Olympic Comeback

Alysa Liu’s gold medal win in women’s figure skating at the 2026 Winter Olympics wasn’t just a display of athletic prowess. it was a powerful illustration of the benefits of intrinsic motivation. After a surprising retirement from the sport at age 16, Liu returned to the ice two years later, not driven by external pressures, but by a rediscovered joy and a desire to express herself through skating. This shift from external to internal drive proved pivotal in her remarkable comeback, culminating in a gold medal and a story that resonates far beyond the world of elite athletics.

Liu herself described her early skating career as feeling like a “responsibility or a burden,” driven by the expectations of her father and coaches. This experience highlights a common dynamic: extrinsic motivation – doing something because of external rewards or pressures – can be effective in the short term, but often at the cost of sustained engagement and enjoyment. As Liu’s story demonstrates, a shift towards intrinsic motivation – doing something because it’s inherently captivating or enjoyable – can unlock a deeper level of commitment and success.

The Origins of Drive: Extrinsic vs. Intrinsic

The distinction between these two types of motivation was formally outlined in the 1970s by psychologists Edward Deci and Richard Ryan through their self-determination theory (SDT). Deci’s classic 1971 experiment with Soma cube puzzles revealed a surprising effect: when students were paid to solve the puzzles, their intrinsic motivation actually decreased once the payment stopped. Those who were never paid continued to engage with the puzzles simply because they found them enjoyable.

This finding challenges the common assumption that external incentives always improve performance. In fact, introducing rewards can sometimes undermine the inherent pleasure and engagement that drive sustained effort. The principles of SDT have broad implications, extending to areas like education, the workplace and parenting, suggesting that fostering autonomy and enjoyment is crucial for long-term motivation.

Assessing Your Own Motivational Landscape

Recognizing whether your own actions are driven by intrinsic or extrinsic factors can be a powerful step towards greater fulfillment and productivity. The Situational Motivation Scale (SIMS), developed by Frédéric Guay, Robert J. Vallerand, and Caroline Blanchard, offers a quick way to assess your motivation in a specific situation.

Consider these questions: Are you engaging in a task because it’s interesting, pleasant, or fun? Do you feel good whereas doing it? Or are you doing it because you feel obligated, or because you have no other choice? This simple self-reflection can clarify your underlying motivations and help you make more conscious decisions about how you spend your time and energy.

Cultivating Intrinsic Motivation: Autonomy, Competence, and Relatedness

While not every task can be inherently enjoyable, intrinsic motivation isn’t fixed. It can be nurtured through several key elements. Autonomy – the sense of having choice and control – is paramount. As Liu explained to 60 Minutes, her return to skating was contingent on having the freedom to choose her music, contribute to the creative process, and adjust her training intensity based on her own needs. This echoes research showing that children raised by supportive, autonomy-granting parents are more intrinsically motivated than those raised with stricter control.

Competence – feeling capable and effective – is another crucial component. Tasks should be challenging enough to be engaging, but not so difficult as to be overwhelming. Finding the right balance between skill level and task demands is essential. Finally, intrinsic motivation thrives in environments that foster relatedness – a sense of connection and belonging. Liu frequently acknowledges the importance of her support network, emphasizing the role of her friends and team in her success. She expressed her gratitude, stating, “My friends really hold me down. So that no matter what happens in my life, I think I have a beautiful life story, and I feel really lucky.”

Beyond the Podium: The Broader Implications

Alysa Liu’s story is a compelling reminder that true success isn’t solely defined by external achievements. As she herself noted, “The real prize is in the performance.” Her journey underscores the power of intrinsic motivation, not just in elite athletics, but in all aspects of life. By understanding the factors that fuel our internal drive – autonomy, competence, and relatedness – we can cultivate more meaningful and sustainable engagement in our work, our hobbies, and our relationships.

The principles of self-determination theory offer a valuable framework for fostering motivation in ourselves and others. By shifting the focus from external rewards to internal fulfillment, we can unlock a deeper level of commitment, creativity, and well-being.

As Liu’s story continues to unfold, it serves as an inspiring example of what can be achieved when passion and purpose accept center stage.