每个人有自我实现和自我成长的需要，而且具有自主、胜任、归属等3大基本的、生俱来的心理需要。自主需求是指渴望拥有做出自己选择的自由，而不需要被迫去做我们不想做的事情；胜任需求是指希望感到自己拥有独立完成任务所需的技能，而不是被迫面对我们根本不理解的任务；归属需求是指希望感受到被需要的感觉，而不是觉得自己没用或像个局外人。这三大基本需求得到满足，会显著增强我们做事的内驱力。

Ask people for blood donation, and you might find many volunteers. Tell the same people that they'll get paid for it, and many will now decline to help. Why do you think that might be? Self determination theory argues that we do what we do, because we are motivated by three basic needs that drive our behavior more than anything else.

请求人们献血，可能会有很多志愿者，告诉这些人他们会得到报酬，许多人就会拒绝帮忙，你认为这可能是为什么？自我决定理论认为，我们做什么，是因为我们受到三种最能够驱使我们的基本需求的激励。

First comes autonomy. 

首先是自主需求

We desire to have the freedom of making our own choices and not be forced to do something we don’t want. 

我们渴望拥有做出自己选择的自由，而不需要被迫去做我们不想做的事情。

Second is competence.

第二是胜任需求

We want to feel that we have the skills required to do the work ourselves, and not be confronted with tasks that we don’t understand.

我们希望感到自己拥有独立完成工作所需的技能，而不是被迫面对我们根本不理解的任务。

Third is connection.

第三是归属需求

We want to experience a sense of belonging, of being needed, and not feel useless or like an outsider. 

我们希望感受到归属感、被需要的感觉，而不是觉得自己没用或像个局外人。

We can think of motivation ranging from “non-self-determined to self-determined.” On the left we have amotivation, in the center extrinsic motivation, and on the right intrinsic motivation. In terms of quality they range from lower forms to higher forms. Along this spectrum are, according to self determination theory, 6 distinct types, represented here by: Anton, Mary, Taichi, Abeni, John, and Lalisa who all have to study for a major exam. 

我们可以认为动机的范围是“从非自我决定到自我决定”，左边是缺乏动机，中间是外在动机，右边是内在动机。就质量而言，它们的形式由低级到高级。根据自我决定理论，沿着这个谱系有6种不同的类型，依次由以下人物代表：安东、玛丽、太一、阿贝尼、约翰和拉丽萨。他们都要准备一场重要的考试。

Anton does not understand the topic and therefore feels disconnected to the material. His need for competence remains unsatisfied and undermines his autonomy — leading him to lose control over the situation. As a result he begins to think that school is pointless. He experiences amotivation.

安东不了解这个主题，因此感到与复习材料脱节，他对胜任感的需求未得到满足，自主感也受到破坏，导致他失去对局势的控制。因此，他开始认为学校是毫无意义的，他经历了缺乏动机。

Mary likes to learn, when she knows that if she does well, she will be rewarded. But when no one is around to stimulate her, she feels disconnected. Mary is not autonomous in her studies, because she needs rewards that regulate her behavior externally — a job her mother usually does. This stage is called extrinsic motivation: externally regulated.

玛丽知道，如果她做得好，就会得到奖励，因此她喜欢学习。但当周围没有人激励她时，她就找不到归属感，玛丽在学习上也没有自主性，因为她需要奖励来从外部调节她的行为，这是她母亲通常做的工作。这个阶段被称为外在动机：外部调节。

Taichi strives to win, or match the performance of others. When he’s not among the top, his desires for competence and autonomy are not satisfied. He feels guilty when he can’t be as good as others. The root of his behavior is therefore external. This stage is known as extrinsic motivation: introjected regulation.

太一力争取胜，或至少与其他人的表现相当。当他不在顶尖之列时，他对胜任感和自主感的欲望就得不到满足。当他做不到像其他人一样优秀时，会感到内疚。因此，他的行为的根源在于外部。这个阶段被称为外在动机：内摄调节。

Abeni values learning and sees herself as a good student. To her, getting good grades is important, because it confirms her self-image. Despite the fact that she doesn’t feel connected to the material, she does well because she regulates her behavior by identifying with the idea of being a good student. She’s motivated by an ideal. This stage is called extrinsic motivation: regulation through identification

阿贝尼重视学习，她认为自己是个好学生。对她来说，取得好成绩很重要，因为这肯定了她的自我形象，尽管她并不能在学习中获得归属感，但她成绩很好，因为她通过认同成为一名好学生的想法来调节自己的行为。她是被一种理想所激励，这个阶段被称为外在动机：认同调节。

John thinks learning is important, because it makes him a better human being. To develop his intellect and become the best version of himself, he tries to understand things, even if they are boring. He feels connected and competent. But since his behavior is regulated by the desire to live up to an idea, he is still not fully autonomous. This stage is known as extrinsic motivation: integrated regulation.

约翰认为学习很重要，因为学习使他成为一个更好的人，为了开发他的智力，成为最好的自己，他努力去理解知识，即使它们很无聊。他感到有归属感，也有胜任感。但是，由于他的行为是由践行某种理念的愿望所控制的，他仍然不是完全自主的。这个阶段被称为外在动机：整合调节。

Lalisa learns things because she is curious and enjoys it. She can feel completely connected to the material and often loses track of time. Studying gives her a deep sense of satisfaction. She experiences complete autonomy and as a result of her intrinsic interests, develops the highest forms of competence. 

拉丽萨学习东西是因为她有好奇心，而且喜欢学习。她在书本中找到了归属感，常常忘记了时间的流逝，学习给了她一种深深的满足感，她体验到完全的自主感，并且由于她的内在兴趣，也使她能够得到最大的胜任感，这就是内在动机了。

Now we speak of intrinsic motivation. Regardless of where we are along the spectrum, we all have complex human minds with changing interests and conflicting desires. Doing one thing, we may feel fully motivated — autonomous, competent and connected. But then, the next day, life gets in the way and robs us of our three basic needs — we feel nothing but amotivation.

无论我们在光谱上处于什么位置，我们都有复杂的人类思维，有不断变化的兴趣和相互冲突的欲望。在做一件事时，我们可能会感到有充足的动力，有自主感、胜任感和归属感。但是，第二天，我们的三种基本需求却又突然消失，我们感到毫无动力。

To regain your self-determination, you might want to take a break, seek a change in environment or connect with other people. Self-determination theory was developed by the two American psychologists, Richard Ryan and Edward Deci, in the 1970s. More recent research points to some cultural differences. Many American students' seem to learn to outcompete others. When Chinese study hard, it’s often because they feel guilty if they do not meet expectations. 

要想重获自我决定，你可能需要休息一下，寻求环境的改变或与他人交流。自我决定理论是由美国两位心理学家理查德·瑞安和爱德华·德西在1970年代提出的。而最近的一些研究指出了一些文化上的差异，许多美国学生学习似乎是为了超越他人，而中国学生努力学习往往是因为如果他们没有满足期望，就会感到内疚。

On the interplay between extrinsic and intrinsic motivation, Deci said: “Sure, money motivates, but that’s not the point. The point is that while money is motivating people, it is also undermining their intrinsic motivation. ” So what do you think about the model? Do you agree or disagree with the theory? And what do you think about extrinsic rewards? Share your thoughts in the comments below, and let us know what motivated you to do so.

关于外在动机和内在动机之间的相互作用。德西说，“当然，金钱可以激励人，但这不是重点，重点是，在金钱激励人们的同时，也破坏了他们的内在动机”。那么你对这个模型有什么看法？你是否同意这一理论呢？你对外在奖励有什么看法？请在下方的评论中分享你的想法，并让我们知道激励你的是什么。

本期译制团：

翻译：AL

总校：良哥

source: Zach Highley