If you’ve ever wondered why some healthy habits stick while others fade away, you’re not alone! Let’s explore what truly motivates us to move forward and makes those positive changes last — without feeling like a chore.

Ask yourself what it is that you really love to do. Reading, bicycling, gardening?  Whatever it is, if you love to do it, it gets done. The passion you feel to do these things is called intrinsic motivation — the drive to do something because of how good it makes us feel and/or the sense of purpose it gives us. These are internal (intrinsic) motivators rather than external incentives such as money or recognition. While external rewards might get you started on a particular journey, it’s your intrinsic motivation that makes those healthy habits stick for good!

Key Differences

Decades of research show how motivation works. Extrinsic rewards provide an immediate change in behavior due to a prize, points or praise. However, if external incentives disappear, your intrinsic motivation will keep you going. If you discover a genuine love for an activity because of internal rewards you experience from doing it, THAT’S where the power comes from to make it last a very long time.

For example, people who have exercised for years generally do so because they enjoy how it energizes them and/or helps to clear their mind — long-term rewards that keep on giving. But those who exercise only to earn points to get a reward often stop after a short time — unless they experience internal/intrinsic benefits that keep them going. It’s nature’s way of telling you that kind of exercise is something you either like… or don’t.

Finding Your Inner Drive

“It’s important to remember you don’t have to love every single healthy habit right away,” explains Hayley Flott, PDRMA Wellness Consultant. “Sometimes, it takes a little experimentation before you find what feels right for you. And it’s okay if your motivation ebbs and flows. The key is to keep tuning in to what truly energizes you and keep trying new things until something clicks.”

Instead of just setting a goal to "eat healthy," think about how a nourishing diet gives you more energy to play with your kids or pursue a passion.

Let It Feel So Good

The things you really love to do simply feel so good. You accelerate your inner drive when you focus on the way a healthy activity makes you feel. Pay close attention to how a healthy choice makes you feel in the moment — and after! Acknowledge your sense of calm after a walk or your mental clarity after a good night's sleep.

Embrace the Challenge

The most successful wellness journey is one that’s not a chore but an opportunity for growth. Find joy in building skills and mastering them, whether it's cooking a new healthy recipe or completing a challenging fitness goal. If you truly love it, you’ll lean into it and make it part of your daily routine for a lifetime.

Remember that your wellness journey is unique to you. Celebrate every small victory along the way, and don’t compare your progress to anyone else’s. The joy is in discovering what works best for you.

Here are a few things you can do to start to increase your intrinsic motivation:

• Try a Buddy System — Find a friend or family member to join you! Sharing your goals and experiences can make healthy habits much more fun and keep you motivated.
• Celebrate Small Wins — Take time to notice and appreciate your progress, no matter how small. Every step forward matters and builds confidence.
• Mix It Up — Keep things interesting by trying new activities, recipes or routines. Variety can truly be the spice of your wellness life!
• Add Choices — Play your favorite music or listen to a podcast while you exercise or cook. Connect your healthy habits with what matters most to you like family, hobbies or personal goals.

PATH Can Help You Increase Your Intrinsic Motivation

Here are a few ideas on PATH to help you love your wellness journey even more!

• Turn Points into Purpose — Think of the PATH points you earn as helpful milestones, not the finish line. Let them remind you you’re making progress, (the more points you earn, the more engaged you are) but also try to notice the deeper rewards, such as feeling more energetic, sleeping better or gaining confidence. Celebrate each point but let your true motivation come from how these healthy choices make you feel inside.
• Make it Fun — Find PATH activities you genuinely enjoy. Go to your rewards page to see all the activities available to you on PATH. Then check out your Topics of Interest page. From your Home page, go to More > Topics of Interest. Once there, you can checkmark the areas of wellness you would like to focus on, and PATH will make activity suggestions for you!
• Reflect and Connect — Use the app to reflect on your journey. Think about how a new healthy habit from a challenge made you feel. Can you integrate that feeling into your life more often?
• Create a personal challenge that reflects your own goals — and make it meaningful to you.