Self-Determination Theory

The self‑determination theory (SDT) explains human motivation through three psychological needs: autonomy (a sense of choice), competence (a sense of progress) and relatedness (a sense of connection).

When these needs are met, people shift from external pressure to more durable, intrinsic motivation. When they are thwarted, we rely on willpower and shallow incentives.

In practice, design systems that increase autonomy (clear priorities and boundaries), competence (visible progress, tight feedback loops, task batching) and relatedness (accountability, body doubling, or shared goals). Even small improvements—like time boxing a focused block—can restore agency and momentum.

For productivity, frame tasks with choice (how/when), ensure achievable challenge and feedback (time boxes, checklists), and add social support (peer reviews, check-ins). SDT explains why carrots/sticks often fade while well-designed systems sustain effort.