The Trap of Intrinsic Motivation

Whether it was giving my all to remember the difference between sin and cosin in Trigonometry class or fighting for my life to be a person who chooses a salad as a main course, I have never found much success in pushing against my natural inclinations. In other words, when it comes to self-improvement, I’ve never been what some might call “naturally motivated.”

Enter the concept of ‘intrinsic motivation’-- the act of engaging in something for the inherent satisfaction of doing it rather than considering what you get out of it. A concept that puts the emphasis of task completion on simply…feeling up to the task. According to the Harvard Business Review, “Intrinsic motivation allows us to perform at our very best.” Generally speaking, this style of motivation is widely considered superior because it’s more self-sustaining and makes for better engagement. Sounds good…in theory.

But what about the things I have no personal desire to do? What about eating less sugar, waking up earlier, sticking to a workout routine, or even just…remembering to drink enough water? What about the tasks that will always feel like a slog, no matter how “good” they are for us?

In an effort to find out, I spoke with fitness instructors and motivation experts Franny Radeka and Anushka Tyagi. We talked about how they dedicate themselves to a healthy lifestyle, what motivates their clients, and where those of us who lack motivation from within might get a leg up when it comes to creating a healthier lifestyle.

When it comes to their class attendees, Franny and Anushka had a lot to say about the role motivation plays. According to Franny, it can be a mixed bag: “For some, it’s physical results. For others, it’s the community or simply feeling more grounded.”

Anushka had a similar takeaway, “We often think we need to be motivated every day and feel super excited to get our workout in, but that won't always be the case,” she says. “If you're a beginner, it can take a while for those endorphins to fully kick in, and most people quit before it gets good.”

According to YR Fitness, 50% of new gym members quit within the first 6 months, while the CDC. reports that nearly 40% of adults don’t engage in any leisurely physical activity at all. Is there a motivation crisis? Or are we all just trying to figure out HOW to motivate ourselves?

“Positive feedback—whether internal or external—can be the difference between quitting and continuing,” says Franny.

After talking to Franny and Anushka about all things lifestyle and fitness, my biggest takeaway was this: you can be motivated by anything. There are just as many people who long to run a 5K as there are people who force themselves through every yoga move while dreaming of the cold brew they’ll be sipping after class. There’s no “right” way to get motivated for a healthier lifestyle. At the end of the day, you just have to do it.

With that said, here are some helpful tips from Franny and Anushka on how one might just start doing it.

“If you dread your workout, you won’t stick with it,” Franny says, “But if you find movement you love—even if it’s dancing in your living room—it becomes something you look forward to. Sustainability means not going from zero to 100 overnight. Start small, stay consistent, and build from there!!!!!”

“One of my favorite tricks to help my clients build sustainable fitness goals is to have them schedule their workout in their calendar and book a meeting with themselves,” says Anushka. “You would never skip a meeting with someone else, so definitely don't skip one with yourself. I do this all the time too and it's a great way to reinforce giving yourself the same energy you would give anyone else.”

“Instead of focusing only on the next workout, we talk about how clients can weave movement into their life in a way that supports their long-term wellbeing,” says Franny. “That might mean setting up a consistent weekly routine, finding accountability partners, or reframing exercise as something they get to do rather than have to do. Small shifts add up to big change !!!”

When talking about waiting for the endorphins to kick in, Anushka said, “Find something else that gives you endorphins in the meantime. This can be getting a sweet treat after class, buying yourself a new workout set, or calling your bestie after you reach a new goal. Once you've created working out as a habit, those endorphins will kick in and you'll start craving movement every day!”

As far as I’m concerned, the verdict is in: motivation can come from anywhere. Whether you feel it in your bones or create it from the outside in, try not to get bogged down in its origin. Don’t trap yourself within the idea that you should just somehow…feel like it. Instead, just start.

In fact, we can start together. And even if it doesn’t go according to plan, I bet we’ll both be happier that we tried.