More recently than I’d like to admit, I was playing Pokémon Go (don’t judge me… it was totally not yesterday). As I mindlessly tossed another Pokéball into the void, I asked myself: Why am I doing this?

Anyone who has felt compelled to play a game just to unlock rewards has likely experienced this dynamic—where the rewards drive behavior more than enjoyment of the task itself.

Welcome to the world of extrinsic rewards, where it’s easy to become so focused on What do I have to do? that it is easy to forget to ask, Why am I even doing this?

Here are a few of the MANY extrinsic traps to think about.

The Trap of Endless Checking
The habit of checking email repeatedly often begins with purpose, a way to stay engaged. Over time, however, it can shift into a reflexive routine, where the act itself overshadows its original intent (Alter, 2017). Each refresh brings a brief moment of satisfaction, reinforcing the behavior. What starts as a single check soon becomes habitual, with people reaching for their inbox first thing in the morning and last thing at night. Yet true fulfillment remains elusive, as this cycle of constant expectation often leaves one feeling less connected than before.

A similar dynamic unfolds with fitness trackers, where measurable goals—steps, calories, sleep—offer a sense of progress. Initially motivating, tracking can become the focus, with daily targets replacing the original aim of feeling healthier. Instead of moving for enjoyment, it becomes about hitting numbers, sometimes even at the expense of listening to one’s body. The drive to “close the rings” or reach step goals can shift from motivation to pressure, gradually turning healthy habits into a cycle of unending, extrinsic demands.

The Trap of Achieving
In the workplace, the drive to accomplish more often starts with a sense of purpose and ambition. However, the pursuit of praise, promotions, or completed tasks can shift this motivation into a cycle of overworking (Kasser, 2002). What begins as a desire to succeed gradually turns into a routine of working late or constantly staying connected, all to attain the next reward. The initial sense of fulfillment fades as each accomplishment quickly demands another.

A similar trap exists in academic achievement, where learning and growth can easily become secondary to grades, accolades, and external markers of success. What starts as a passion for knowledge transforms into a pursuit of perfection, with hours spent revising assignments, meeting ever-higher standards, or taking on extra responsibilities. Here too, each high grade or commendation offers only a brief sense of satisfaction, soon replaced by the need for the next achievement. This extrinsic focus can overshadow the intrinsic joy of learning, replacing it with a cycle that often brings more stress than fulfillment.

The Trap of Validation
Social media platforms like Instagram draw people in with the promise of connection and self-expression. Posting photos, sharing moments, and engaging with others can feel rewarding and affirming. But as likes, comments, and follower counts become central, the original purpose of sharing personal moments can give way to a pursuit of external validation (Burrow & Rainone, 2017). What started as a way to connect transforms into a habit of constantly refreshing to check for new likes, views, or comments, each hit providing a brief sense of satisfaction that fades quickly.

This pattern becomes self-reinforcing, as the focus shifts from sharing authentically to curating an image aimed at earning approval. Gradually, the desire to maintain the “right” image overshadows genuine expression, turning social media into a cycle of meeting external expectations rather than meaningful connections.

The Unique Trap of Online Sports Betting
Online sports betting has quickly grown in popularity, promising both excitement and the possibility of easy rewards (Griffiths, 2012). It also presents extrinsic rewards that are uniquely challenging for many to ignore. For many, placing an occasional wager can make a game more engaging, but the lure of quick payouts and the thrill of winning can shift attention away from the game itself. Each bet offers the promise of an immediate reward, reinforcing a cycle where enjoyment of the sport is replaced by a need to win. As small wins encourage more frequent betting, the focus on external rewards becomes central. What starts as a fun addition to watching sports can quickly spiral into a compelling addiction that feels necessary for watching sports.

Common Themes of These Traps: A Self-Determination Theory Perspective
Across these examples, a pattern emerges: extrinsic rewards often appeal to competence, connection, and recognition but fall short of truly fulfilling these intrinsic needs. According to self-determination theory, genuine well-being stems from satisfying three basic psychological needs: autonomy, competence, and relatedness (Deci & Ryan, 2008). However, when behaviors are driven primarily by extrinsic rewards, they can undermine these very needs, creating a cycle where the pursuit of validation or achievement fails to satisfy core desires.

Extrinsic rewards target “deficit needs,” often filling temporary gaps in connection, accomplishment, or self-worth. Yet, rather than nurturing autonomy or promoting authentic connection, they can create a dependence on external validation. For instance, fitness trackers turn health into a set of metrics, slowly replacing the intrinsic joy of movement with the extrinsic pull of meeting daily targets. Social media platforms promise connection but ultimately tie the sense of relatedness to likes and comments, leading people away from authentic social bonds.

The key to breaking free from these extrinsic traps lies in re-centering actions around self-determined motivations. By asking, Am I doing this because it enriches my life, or because it meets an external standard? behaviors can better align with intrinsic needs, fostering well-being rather than dependence. While extrinsic rewards have their place, true fulfillment comes from cultivating autonomy, competence, and meaningful relationships that align with one’s inner values.

Finding the Right Balance
Extrinsic rewards aren’t inherently bad. Although they can lead to traps that are difficult to escape, they also provide valuable motivation when needed most. In that way, extrinsic rewards are like chocolate ice cream: enjoyable in moderation, but overwhelming and unsatisfying if relied upon too heavily. Used thoughtfully, they can offer a small incentive to push through challenges or add a spark of enjoyment to routine tasks. Yet, overreliance can gradually replace the intrinsic satisfaction that comes from autonomy, growth, and genuine connection.

Self-determination theory emphasizes that lasting well-being stems from fulfilling intrinsic needs—autonomy, competence, and relatedness—rather than focusing solely on external markers. Extrinsic rewards can complement this journey as long as they don’t overshadow deeper motivations.

The key is balance—integrating external rewards without letting them dominate. If I were a betting person, I’d say this is pretty difficult (but important) to do.