Intrinsic Rewards Form Healthy Habits
If you don’t have intrinsic rewards, there’s a good chance you won’t be able to form healthy habits.
Building a lasting fitness habit feels less like a chore and more like a choice when your motivation comes from within. Many people start an exercise program with external goals in mind, like fat loss, but long-term success often hinges on finding a deeper, personal reason to stay active. In my career as a personal trainer and sports nutritionist, I’ve seen this firsthand.
The clients who truly transform their lives are the ones who discover their own powerful, internal drive.
A fascinating study confirmed that combining this internal drive, known as intrinsic rewards, with a specific cue is the key to making exercise a consistent part of your life. This guide will break down exactly how intrinsic rewards can help you build healthy habits that you actually want to stick with.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Intrinsic rewards, like feeling less stressed or more energetic, are more powerful for long-term habit formation than extrinsic rewards like weight loss.
- Pairing a consistent cue (like your morning alarm) with an intrinsic reward helps make exercise an automatic behavior.
- Self-Determination Theory (SDT) shows that fulfilling needs for autonomy, competence, and relatedness boosts internal motivation.
- Finding activities you genuinely enjoy is crucial, as positive feelings are more strongly linked to habit strength than negative rewards like stress reduction.
Do Intrinsic Rewards Work?
Yes, intrinsic rewards are incredibly effective for building lasting health habits. While external goals can get you started, the motivation to continue comes from a positive internal feeling. This is the core finding of a study in Sport, Exercise, and Performance Psychology, which found that long-term exercisers are driven by these internal rewards, not just external ones like weight loss.
The key is connecting an action to a feeling. A cue, like your alarm clock, can remind you to exercise. But the reason you’ll choose to get on the treadmill instead of hitting snooze is the intrinsic reward, such as reduced stress or improved mood. The choice becomes your own, not a response to outside pressure.
This idea is powerfully explained by Self-Determination Theory (SDT), a leading framework in understanding human motivation. SDT suggests we are most motivated when three basic psychological needs are met:
- Autonomy: You feel in control and that you are choosing the activity yourself.
- Competence: You feel capable and confident in your ability to perform the activity.
- Relatedness: You feel connected to others through the activity.
When your fitness routine satisfies these needs, you are more likely to stick with it because the reward is the activity itself.
How to Find Your Intrinsic Motivation
Finding what truly motivates you from within is a personal journey of trial and error. Goals like fat loss are a great start, but creating a sustainable habit requires linking your efforts to a deeper “why.” Here are some strategies I use with my clients to uncover their intrinsic rewards.
Connect to Your Values
Think beyond the scale. What do you value most in life? Is it having the energy to play with your kids? The mental clarity to excel at work? The strength to be independent as you age? Frame your fitness goals around these core values.
For example, instead of thinking, “I have to go to the gym to lose 10 pounds,” reframe it as, “I’m going to the gym so I can feel strong and energetic for my family.” This shifts the focus from an external outcome to an internal identity.
Focus on How Exercise Makes You Feel
Pay close attention during and after your workouts. Do you feel less stressed? More focused? Accomplished? These immediate positive feelings are powerful intrinsic rewards. Recent research underscores this point, showing that positive rewards like enjoyment are more strongly linked to habit strength than negative rewards like stress reduction, even during stressful times.
Try keeping a simple journal. After each workout, write down one word that describes how you feel. This practice helps reinforce the positive connection between the activity and your mental state.
Find an Activity You Genuinely Enjoy
If you dread your workouts, you won’t stick with them. There’s no rule that says exercise has to happen in a gym. The goal is to move your body in a way that brings you joy. Explore different activities until you find something you love. This could be anything from hiking and dancing to team sports or martial arts.
A 2020 study published in the Scandinavian Journal of Medicine & Science in Sports found that motives like “positive health” and “strength/endurance” were rated highest among new gym members, but enjoyment is a critical factor for long-term adherence. When you find an activity you look forward to, motivation takes care of itself. For those who need a fun, engaging workout program, options like a treadmill workout can provide the structure and challenge many people need.
FAQs About Intrinsic Rewards
What’s the difference between intrinsic and extrinsic rewards?
Intrinsic rewards come from within. They are the feelings of satisfaction, enjoyment, or personal accomplishment you get from doing an activity. Extrinsic rewards are external, such as losing weight, winning a prize, or receiving praise from others. While extrinsic motivators can be helpful, research shows that intrinsic motivation is the key to long-term success and habit formation.
Can an extrinsic goal become an intrinsic one?
Yes, this is a common and powerful shift. Many people start exercising for an extrinsic reason, like improving their appearance. Over time, they may discover they love the feeling of getting stronger or the mental clarity a workout provides. They begin exercising because they enjoy the process itself, and the motivation becomes intrinsic.
How long does it take to form a habit with intrinsic rewards?
There’s no magic number, as it varies for everyone. The key isn’t the timeline but the consistency of pairing a cue with an action that delivers an intrinsic reward. The more you repeat this cycle, the more automatic the behavior becomes. The original study noted that once the action is a true habit, it no longer feels effortful or requires deliberation.
What if I’m not seeing results like fat loss quickly enough?
This is precisely why relying on intrinsic rewards is so important. Physical changes take time, and focusing only on them can lead to frustration and quitting. By focusing on intrinsic benefits like better sleep, more energy, or a better mood, you get rewarded every single time you exercise. This immediate positive feedback keeps you going while your body works on the long-term changes.
Source:
L. Alison Phillips, Pier-Éric Chamberland, Eric B. Hekler, Jessica Abrams, Miriam H. Eisenberg. Intrinsic Rewards Predict Exercise via Behavioral Intentions for Initiators but via Habit Strength for Maintainers.. Sport, Exercise, and Performance Psychology, 2016; DOI: 10.1037/spy0000071
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