According to the Self-Determination Theory (SDT; Deci & Ryan, 1985; Ryan & Deci, 2000), the motivational orientation that guides behavior has important consequences for self-regulation and psychological well-being. The theory distinguishes between various types of motivation. A vital ingredient of the quality of motivation is the relative autonomy of an individual’s activity. Autonomously motivated behavior is voluntary and self-endorsed, or in other words, self-determined. In contrast, controlled behaviors are guided by external or internal pressures, controls, and restrictions. This journal can help individuals increase awareness of their motivation in daily life.

The goal of this journal is to increase awareness of motivation. More specifically, the goal is to become aware of the extent to which the motivation to perform daily activities is characterized by autonomy.

This journal template should be used to write in your journal for about five minutes a day every day in order to get the best results.