When it comes to improving health, finding motivation can feel complex, overwhelming or even a waste of time. Through my conversations with people facing chronic health issues - whether friends, family or clients - I have seen these common barriers to taking action:
A Sense of Being Overwhelmed and Frustration. The emotional and practical weight of managing illness makes lifestyle changes seem daunting.
Lack of Self-Efficacy. Doubting one’s ability to make lasting changes often leads to helplessness and inaction.
Comfort in Routine. Unhealthy habits, even when harmful, can feel safe and familiar.
Denial. The "you only live once" mindset leads to complacency, ignoring long-term consequences that may seem distant but are all too real.
Distaste. Health is viewed as a dirty word, a life of perceived restriction.
Why are people interested in changing their health? Chronic illness, improving performance, healthspan and longevity are common reasons.
Out of the above reasons, chronic illness is insidious. It often doesn’t visibly affect us until later in life, with serious consequences. The need to find motivation is crucial, and I’ve learned that internal motivations, social support and our sense of identity play major roles in driving change.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment.
What Is Motivation?
Intrinsic Motivation comes from engaging in activities that bring personal satisfaction or align with your values. For example, someone might enjoy cooking healthy meals because they find it rewarding and it aligns with their commitment to self-care and wellbeing. They don’t need external rewards because the activity itself brings them joy.
Identified Motivation occurs when you recognise the importance of a task but haven't yet acted on it. For instance, someone might fully understand the benefits of regular exercise, like improved heart health and longevity, but hasn't yet incorporated it into their routine. However, this acknowledgment is laying the foundation for them to take action in the future.
Extrinsic Motivation is when you act to gain an external reward or avoid a negative outcome. An example could be exercising and eating well to avoid health issues down the road, such as mobility problems or chronic diseases. The fear of future physical limitations or suffering motivates the person to make healthier choices today.
Introjected Motivation is driven by internal pressure to meet others’ expectations. For example, someone might feel compelled to adopt healthier habits because their family or doctor expects it of them, or to gain approval from their spouse or coworkers. Though they feel pressure to act, their motivation stems from wanting to meet these external expectations rather than from personal desire.
Which of these resonates with you? Often, intrinsic, extrinsic and identified motivations lead to lasting health changes.
Sometimes they are triggered by bad news about one’s health or witnessing a loved one’s struggle. For others, it’s driven by the desire to perform better - whether in work, life, or parenting.
Programs that build internal motivation and deepen health knowledge are powerful tools for lasting change. Honest, non-judgmental conversations about big-picture health issues also help prepare you for action.
Self-Efficacy and Strategic Planning
Believing in your ability to reach health goals (self-efficacy) is critical. Combine that belief with strategic planning - setting clear goals, tracking progress, and practicing new behaviours - and it becomes easier to overcome challenges on your health journey.
Social Support and Community
Social support plays a huge role in staying motivated. Whether it’s a coach, friends, family, or an online community, having people who cheer you on and hold you accountable makes all the difference. Positive influences who align with your values help you stay focused and motivated.
Identity-Based Motivation
Aligning your health behaviours with how you see yourself and what you value is a powerful motivator. For example, viewing healthy eating as resisting harmful food industry practices or seeing exercise as part of your identity can drive change. On the flip side, if health behaviours feel at odds with your identity or cultural background, it’s important to address those feelings. I’m here to help you find what resonates with you.
Gamification and Incentives
Incentives, whether personal rewards or group challenges, can provide a strong boost. Many people enjoy the gamification of health through tracking apps or devices, which add an element of fun while keeping you on course. Small rewards can make a big difference in pushing through tough moments.
Perhaps the most important question...
What will having better health bring to your life or allow you to do? Now, in 6 months or in 10 years time?
The path to health is different for everyone but I believe a combination of fostering internal motivation, building self-efficacy and leaning on social support is key. It’s also important to align your health goals with your identity and, when appropriate, use the right incentives to stay on track.
With the right approach and support, you CAN make sustainable changes and live a healthier, more fulfilling life.
Stay Healthy,
Alastair
Find your Motivation and Health
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Related Studies and Resources
Choudry M, Ganti L. Exploration of the Motivational Factors that Influence the Maintenance of Health. Health Psychol Res. 2024 Mar 24;12:115356. doi: 10.52965/001c.115356. PMID: 38533343; PMCID: PMC10963256.
Michaelsen MM, Esch T. Understanding health behavior change by motivation and reward mechanisms: a review of the literature. Front Behav Neurosci. 2023 Jun 19;17:1151918. doi: 10.3389/fnbeh.2023.1151918. PMID: 37405131; PMCID: PMC10317209.
Michaelsen MM, Esch T. Motivation and reward mechanisms in health behavior change processes. Brain Res. 2021 Apr 15;1757:147309. doi: 10.1016/j.brainres.2021.147309. Epub 2021 Jan 29. PMID: 33524377.
Duckworth AL, Gross JJ. Behavior Change. Organ Behav Hum Decis Process. 2020 Nov;161(Suppl):39-49. doi: 10.1016/j.obhdp.2020.09.002. Epub 2020 Dec 10. PMID: 33716396; PMCID: PMC7946166.
Davidson KW, Scholz U. Understanding and predicting health behaviour change: a contemporary view through the lenses of meta-reviews. Health Psychol Rev. 2020 Mar;14(1):1-5. doi: 10.1080/17437199.2020.1719368. PMID: 31957549; PMCID: PMC7068962.
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