Extrinsic motivation, like rewards or avoiding negative outcomes, is a "carrot and stick" approach. It works temporarily but doesn't foster intrinsic motivation. To achieve a flow state, one must engage in a task voluntarily and find it enjoyable. Tasks that are not fully voluntary or enjoyable often rely on external rewards for motivation.

Flow occurs when we are intrinsically motivated, meaning we engage in a task because it interests us, is enjoyable, and provides a challenge that matches our skills. Immediate feedback also plays a crucial role. When in flow, we are deeply immersed and lose track of time, motivated by the task itself rather than external rewards. For example, a book reading app can set personalized daily page goals that are achievable yet challenging. This approach keeps users engaged and motivated through intrinsic satisfaction rather than external rewards.