Self-Discipline & Motivation: what the research says

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I'm learning "Self-Discipline & Motivation: what the research says" on The Future Market. Lesson 1: "What motivation and self-discipline really are".

What the lesson teaches:
- Motivation is the reason you start and keep going. Self-discipline (self-control) is choosing the action that fits your long-term goal over the one that feels good right now.
- Self-determination theory (psychologists Richard Ryan and Edward Deci) says people are most motivated when three needs are met:
- Autonomy: you feel you chose it.
- Competence: you feel you are getting better at it.
- Relatedness: you feel connected to other people while doing it.
- Intrinsic motivation means doing something because it is interesting or meaningful to you. Extrinsic motivation means doing it for an outside reward or to avoid a penalty. Both are real; the theory says motivation that feels self-chosen tends to last longer.
- Motivation goes up and down. Plans and habits carry you on low days.

The exercise I'm working on:
Pick one goal. Write one sentence for each need: Why did I choose this? How will I see myself getting better? Who can do it with me or cheer me on?

I'm stuck. Please:
1. Explain the main idea in plain, simple words with one everyday example.
2. Walk me through the exercise one small step at a time. Ask me what I've done so far before giving the next step.
3. Don't just give me the final answer. Help me do it myself, and check my work when I share it.

I'm a parent helping my child (about 8 years old) with a lesson called "What motivation and self-discipline really are" from the course "Self-Discipline & Motivation: what the research says".

Here's what the lesson says:
Motivation is the "I want to!" feeling, like wanting to build a sandcastle. Self-discipline is doing the next step even when the feeling is small, like brushing your teeth when you're sleepy. You need both, and you can grow both.

The activity:
Pick one goal. Write one sentence for each need: Why did I choose this? How will I see myself getting better? Who can do it with me or cheer me on?

Please explain this so an 8-year-old understands: short sentences, a fun everyday example, and no hard words.
Then give me 3 simple questions I can ask my child to check they understood, and a way to do the activity together, one tiny step at a time.