Find Your Why: The Psychology Behind Exercise Resolutions That Last
Every January, millions of people set ambitious exercise-related resolutions, often with the hope of transforming their health and lives. Yet, by February, gyms are quieter, and motivation wanes for many. Why? According to Self-Determination Theory (SDT), a widely studied psychological framework, the sustainability of these resolutions may hinge on the type of motivation driving them. Having an understanding of the type of motivation behind the resolutions you’ve set for yourself this year may help your new habits stick.
SDT identifies three primary categories of motivation—amotivation, extrinsic motivation, and intrinsic motivation—each with distinct impacts on behavior and adherence. Amotivation refers to the absence of motivation. Someone who feels unmotivated might set a resolution out of societal pressure or because they feel they “should,” but without believing in their ability to succeed or seeing the value in their goal. Unsurprisingly, amotivation rarely leads to sustained effort. For instance, an unmotivated person might sign up for a gym membership but never actually attend, feeling disconnected from the purpose behind their actions.
Extrinsic motivation, by contrast, involves engaging in a behavior to achieve external rewards or avoid negative outcomes. SDT breaks extrinsic motivation into subcategories, each reflecting varying levels of internalization—how much the individual has adopted the behavior as their own.
At the least internalized level is external regulation, where actions are driven entirely by external rewards or the desire to avoid punishment. For example, an exerciser might say, “I work out because my doctor told me to” or “I want to get compliments on my appearance.” These individuals often rely on external motivators, like incentives or fear of criticism, and their commitment may falter if those factors disappear.
Moving slightly inward is introjected regulation, where external pressures are internalized, but the individual still feels controlled by feelings of guilt or shame. Someone might say, “I exercise because I feel guilty when I don’t,” or “I don’t want to feel lazy.” These exercisers often push themselves to meet perceived expectations and may overtrain or experience negative emotions when they miss a workout.
A more sustainable form of extrinsic motivation is identified regulation, where the individual recognizes the personal value of exercise and sees it as important for achieving meaningful goals. Someone might say, “I work out because it’s important for my health” or “I want to have more energy for my kids.” These exercisers are more likely to engage regularly in physical activity, seeing it as a valuable part of their long-term well-being.
At the most internalized level of extrinsic motivation is integrated regulation, where exercise becomes fully aligned with the individual’s values and sense of self. For example, “I work out because being fit and active is part of who I am.” These individuals seamlessly incorporate physical activity into their lives and view it as essential to their identity and broader goals.
Finally, the gold standard for exercise adherence is intrinsic motivation, which involves engaging in physical activity purely for the inherent joy, challenge, or satisfaction it provides. Someone intrinsically motivated might say, “I run because I love the rhythm of my feet hitting the pavement” or “I feel accomplished after a tough workout.” Intrinsic motivation is self-sustaining because it arises from within, making it the most effective and enjoyable form of motivation for long-term exercise habits.
For New Year’s resolutions to stick, it’s essential to understand and cultivate the right types of motivation. If your current motivation is driven by external regulation (e.g., rewards or avoiding criticism), reflect on what you truly value about exercise. Can you connect it to meaningful goals, like improving your energy or living longer for your family? Focus on enjoying the process of exercise rather than the outcome by choosing activities you genuinely enjoy, such as dancing, hiking, or swimming, to cultivate intrinsic motivation. If you’re stuck in introjected regulation, replace guilt-driven thoughts with self-compassion. Understand that missing a workout doesn’t mean failure; it’s an opportunity to recommit to your goals. Identified and integrated regulation thrive when you focus on progress, not perfection. Track improvements in your strength, stamina, or mood, and celebrate small victories along the way.
The most successful resolutions aren’t about meeting societal expectations—they’re about creating a lifestyle that genuinely supports your well-being. By aligning your exercise goals with your internal motivations, you’ll not only achieve them but also enjoy the journey along the way.
