Pleasure linked to greater perseverance in self-improvement, new research finds

Latest research suggests people are likelier to stick to self-improvement goals when the activities involved are immediately pleasurable, rather than driven only by long‑term benefits. The finding challenges common assumptions that sacrifice and delayed gratification are the best routes to change.

Researchers drawing on self‑determination theory distinguish intrinsic drives (doing something for its own pleasure or engagement) from extrinsic drives (doing something for a longer‑term benefit). A study published in 2025 by Kaitlin Woolley and colleagues surveyed 2,000 people about their New Year’s resolutions, asked how pleasurable or engaging the activities would be and how useful or important they would be in the long term, and then tracked progress over 12 months.

At every stage, the level of intrinsic drive was the best predictor of perseverance, while extrinsic motivations had no effect. The study also found that participants generally believed the opposite—that designing goals around extrinsic value would lead to greater success—revealing a mismatch between beliefs and what predicted persistence.

The researchers and commentators suggest practical steps that keep pleasure in play: match a goal to an enjoyable activity (for example, choosing ice skating rather than joyless running), select tasty healthy meals rather than bland diet substitutes, or combine a chore with an immediate treat.

Key Topics

Science, Kaitlin Woolley, Self-determination Theory, Intrinsic Drive, Katy Milkman, Temptation Bundling