Intrinsic Motivations are motivations that arise naturally from the actions itself, examples would be eating for satisfying hunger, running for the andrenaline rush, bathing for the refreshed feel etc.
On the other hand...
Extrinsic Motivations are motivations that arise because of external forces/interventions, examples would be eating for a medal that says "Who can eat the most hot dogs in 1 minute", running for the first prize of $5000 in cash, bathing because you know you will not be asked to clean the ceiling fans afterwards etc.
Initially...
Every actions/behaviors are intinsically motivated...however, due to external influences, many actions/behaviors have now lost their nature of being intrinsically motivating...
Hence...
The key is not to find ways to increase motivations but to reduce motivations so that the original intrinsic motivations can surface again
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