Motivation Level Calculator
Motivation is the drive that initiates, guides and sustains goal-directed behavior. Self-Determination Theory (SDT), developed by Edward Deci and Richard Ryan at the University of Rochester and supported by decades of NIH-funded research, distinguishes between intrinsic motivation (internal desire), identified motivation (personally valued even if not enjoyable), introjected motivation (guilt or ego-driven), external motivation (rewards or punishments), and amotivation (no drive at all). Rate each statement from 1 (Not at all true) to 7 (Very true) to assess your motivation profile.
Screening tool only. Not a clinical instrument. Consult a professional if concerned about persistent low motivation.
Intrinsic Motivation (1 = Not at all true, 7 = Very true)
Identified / Autonomous Motivation
External / Controlled Motivation
Amotivation (lack of motivation)
Motivation score formula
Intrinsic Score = (IM1 + IM2) / 14 * 100
Autonomous Score = (IDM1 + IDM2) / 14 * 100
External Score = (EM1 + EM2) / 14 * 100
Amotivation Score = (AM1 + AM2) / 14 * 100
Profile = determined by highest of the four subscores
Each pair of items is rated on a 1-7 scale (maximum 14 points), normalized to a 0-100 index per subscale. This structure mirrors the Motivational Regulation scales used in SDT research (Deci and Ryan, University of Rochester).
Understanding your motivation profile
- Autonomously Motivated: High intrinsic or identified motivation. Associated with sustained effort, wellbeing and creativity in SDT research.
- Externally Motivated: Driven mainly by external rewards or pressure. Can be effective short-term but may lead to burnout and reduced intrinsic interest over time.
- Amotivated: Lack of intention and direction. Seek out meaning, values alignment and professional support if persistent.
Motivation level calculator: frequently asked questions
What is Self-Determination Theory?
Self-Determination Theory (SDT), developed by Edward Deci and Richard Ryan at the University of Rochester, is one of the most rigorously tested motivational theories in psychology. It distinguishes between intrinsic motivation (doing something because it is inherently satisfying), extrinsic motivation (doing something for external rewards or to avoid punishment), and amotivation (lack of motivation). SDT research shows that intrinsic motivation and internalized extrinsic motivation produce better long-term outcomes than external pressure.
What are the three basic psychological needs in SDT?
SDT proposes three universal basic psychological needs whose fulfillment supports intrinsic motivation and wellbeing: autonomy (feeling your actions are self-determined and volitional), competence (feeling effective and capable), and relatedness (feeling connected to others). When these needs are frustrated, motivation decreases and wellbeing suffers.
Is intrinsic motivation always better than extrinsic motivation?
SDT research shows that intrinsic motivation and well-internalized extrinsic motivation (where external values become genuinely one's own) produce the best outcomes. Pure external pressure (rewards and punishments) tends to undermine intrinsic motivation over time, a phenomenon well-documented in the SDT literature. However, some degree of extrinsic motivation is normal and functional.
How can I increase my intrinsic motivation?
Evidence-based strategies from SDT research include: identifying activities that align with your core values (autonomy), setting challenges that stretch but don't overwhelm (competence), engaging in work alongside others you care about (relatedness), and reducing external controlling pressures where possible. Curiosity, flow states and meaning are associated with high intrinsic motivation.
Is a low motivation score a sign of depression?
Low motivation can be a symptom of depression, burnout, anxiety or other conditions. However, it can also reflect situational factors such as a misaligned job role or temporary life circumstances. This calculator is not a diagnostic tool. If you are experiencing persistent low motivation accompanied by other symptoms such as sadness, low energy or sleep changes, please consult a healthcare professional.
Official sources
- Deci, E. L., and Ryan, R. M. Self-Determination Theory. University of Rochester: selfdeterminationtheory.org.
- American Psychological Association: Motivation.
- National Institute of Mental Health: Depression (including anhedonia/low motivation).
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.