Forget the age-old mantra of 'no pain, no gain'. When it comes to making those New Year's resolutions stick, the latest psychological research suggests we've had it all wrong. The secret to lasting change isn't found in grim self-discipline, but in weaving pleasure directly into the process.
The Flaw in Our Puritanical Approach
Like countless others, the author recounts the annual ritual of setting ambitious goals, only to be met with a partner's eye-roll at the self-imposed pressure. This common scenario highlights a widespread belief: that self-improvement requires putting pleasure on hold until the finish line is crossed. We blame a lack of willpower when we fail, convinced we've succumbed to short-term temptation.
However, compelling new evidence indicates this puritanical mindset is the worst possible strategy. Success is far more likely if the journey itself offers immediate satisfaction alongside future rewards. The counterintuitive truth is that pleasure doesn't undermine self-control; it fuels it.
Intrinsic vs. Extrinsic: The Motivation Spectrum
This insight is rooted in self-determination theory, which outlines a spectrum of human motivation. On one end are intrinsic drives—actions we pursue for their own sake because they are fun, engaging, or pleasurable. On the opposite end are extrinsic drives—things we do because we feel we should, often for a distant, long-term benefit.
For example, running daily because you love the feeling of movement and fresh air is intrinsic. Running solely because your doctor said it will reduce heart attack risk in twenty years is extrinsic. While both can get you out the door, science shows which one is more sustainable.
The 2025 Study That Proves the Point
In a pivotal study published in 2025, researcher Kaitlin Woolley and her team surveyed 2,000 people about their upcoming New Year's resolutions. Participants rated how pleasurable or engaging (intrinsic) and how useful or important (extrinsic) their goals would be. The team then tracked their progress over the following twelve months.
The results were clear: at every stage, the level of intrinsic drive was the best predictor of perseverance. Extrinsic motivations had no measurable effect on sticking power. Astonishingly, most participants didn't grasp this; when questioned, they wrongly believed focusing on the long-term extrinsic value would lead to greater success—a strategy the study showed was doomed to fail.
How to Hack Your Habits with Happiness
The good news is that intrinsic and extrinsic drives don't have to be at odds. The key is to creatively seek out the most enjoyable path to your objective. If running feels like a joyless grind, but you love ice skating, hit the rink instead. The calorie burn is similar, but the experience transforms from a sacrifice into a treat.
Behavioural scientist Katy Milkman advocates a technique called 'temptation bundling'. In a month-long trial, she gave students access to engaging audiobooks they could only listen to at the gym. This simple addition of an intrinsic reward significantly increased gym attendance. The principle is universal: take your studying to a favourite café, or pair housework with a beloved podcast.
Woolley's research warns against choosing an activity purely because it seems the fastest route to a goal. A dieter opting for bland, insipid soups is less likely to succeed long-term than one who seeks out delicious, healthy meals. The investment in finding enjoyable methods pays off in lasting change.
The author is applying these lessons firsthand. After failing to complete marathon goals in 2024 and 2025, a new approach for 2026 incorporates a realistic schedule, the entertaining works of P.G. Wodehouse on Audible during runs, and rewards for milestones—all grounded in the power of instant gratification.
