Like many people, I spent New Year’s Eve listing the goals I want to achieve in the coming year—a habit that always annoys my boyfriend. “Why do you always put so much pressure on yourself?” he’ll ask, rolling his eyes. “It’s so puritanical!”
And he has a point. When most of us think about self-improvement, we assume we need to pause pleasure until we reach our goal. This shows in common motivational sayings like “no pain, no gain” or “the harder the battle, the sweeter the victory.” If we fail, we tend to blame ourselves for lacking the willpower to put in the time and stick with it, likely because we gave in to short-term temptation instead of staying focused on long-term rewards.
Yet the latest research suggests this might be the worst way to approach personal goals. Simply put, we’re far more likely to succeed if the process offers immediate gratification alongside future rewards, and we should actively look for ways to make whatever we’re doing more satisfying. Far from being the enemy of self-control, pleasure actually fuels perseverance. Forget delayed gratification—it’s instant gratification that helps us keep going.
These ideas come from self-determination theory, which describes a spectrum of motivation. On one side are intrinsic drives—things you do for their own sake because they’re fun, engaging, or pleasurable. On the other are extrinsic drives—things you feel you should do, often for a long-term benefit.
For example, you might go for a daily run because you love the feeling of the wind in your hair and the rhythm of your feet on the pavement. That’s an intrinsic drive. Or you might reluctantly put on your running shoes because your doctor said 20 minutes of daily exercise lowers your risk of a heart attack, and running seems like the most efficient way to meet that goal. That’s an extrinsic drive.
Countless experiments show that intrinsic drives are more likely to lead to success, but most of us overlook this when making New Year’s resolutions. In a 2025 study, Kaitlin Woolley and colleagues surveyed 2,000 people about their goals for the year ahead. In the last week of December, participants rated how “pleasurable” or “engaging” their resolution would be to pursue (both forms of intrinsic drive) and how “useful” or “important” it would be in the long term (reflecting extrinsic drive). The researchers then tracked their progress over the next 12 months.
At every stage, the level of intrinsic drive was the best predictor of whether people stuck with their goals, while extrinsic motivations had no effect. It simply didn’t matter how worthy a goal seemed in theory if the activities themselves weren’t immediately rewarding.
Unfortunately, few participants seemed aware of this—as shown when their underlying beliefs about motivation were tested. In one questionnaire, the researchers described different kinds of intrinsic or extrinsic drives and asked which would be most important for success. Again and again, participants (wrongly) assumed that designing their new routine around its extrinsic value, rather than the pleasure it provided, would lead to greater perseverance—a strategy destined to fail.
Of course, intrinsic and extrinsic drives don’t have to conflict. You might start exercising because your doctor told you to, but you can then look for the most enjoyable ways to do it. You just need to think creatively about how to build activity into your life. For example, if running feels like a joyless grind, youYou might love the thrill of ice skating. It may not be the first thing you think of, but you’d burn just as many calories, and your time at the rink would feel like a fun treat rather than a chore.
Research by Woolley shows that the worst approach is to choose an activity just because it seems like the fastest way to reach your goals. For example, a dieter might pick bland soups to cut calories drastically, but they’re much more likely to keep the weight off long-term if they regularly enjoy delicious meals that also happen to be healthy. (This does take some research and planning, of course, but it’s worth the effort if it leads to lasting change.)
If you’re finding it hard to make a new habit enjoyable, try pairing it with something that gives you more immediate pleasure. Behavioral scientist Katy Milkman calls this “temptation bundling.” In a month-long study, she gave students audiobooks to listen to while exercising and found they were much more likely to go to the gym, simply because it added an extra layer of enjoyment to their workout. You can use the same idea for anything you want to do. For instance, if you’re studying for a course, taking your homework to your favorite coffee shop can effortlessly turn that task into a treat, making you more likely to submit assignments on time.
I’m taking this advice to heart. In 2024 and 2025, I aimed to run a marathon—and I didn’t succeed. But that was before I understood the importance of instant rewards. Now, with a more realistic training plan, the complete works of P.G. Wodehouse on Audible, and a series of rewards for each milestone, I’m feeling optimistic that 2026 will finally be the year I cross the finish line.
David Robson is the author of The Laws of Connection: 13 Social Strategies That Will Transform Your Life (Canongate). To support the Guardian, you can order your copy at guardianbookshop.com. Delivery charges may apply.
Further reading
How to Change by Katy Milkman (Vermilion, £12.99)
Get It Done by Ayelet Fishbach (Pan Macmillan, £11.99)
Tiny Experiments by Anne-Laure Le Cunff (Profile, £16.99)
Frequently Asked Questions
FAQs Pleasure as a Tool for Growth
Understanding the Concept
Q What does pleasure is a tool for growth actually mean
A It means that feeling good while doing something isnt just a nice bonusit actively helps you improve learn faster and build lasting skills or habits because youre more engaged and motivated
Q Isnt this just about following your passion
A Its related but more specific Its about finding ways to make the process of learning or working enjoyable not just chasing an end goal youre passionate about Its the enjoyment in the doing that fuels growth
Q How is this different from just seeking instant gratification
A Great question Instant gratification is a shortterm feelgood that often undermines longterm goals Using pleasure as a tool is about strategically linking positive feelings to meaningful sustained effort
Benefits How It Works
Q What are the main benefits of linking pleasure to growth
A The big three are 1 Increased Consistency 2 Enhanced Learning and 3 Greater Resilience
Q How does pleasure actually help me learn faster
A When you enjoy a task your brain releases dopamine This neurotransmitter doesnt just make you feel goodit sharpens your focus strengthens memory formation and encourages you to repeat the behavior creating a positive learning loop
Q Can this help with tasks I find boring or difficult
A Absolutely The idea is to inject elements of pleasure or fun into those tasks This could be through gamification working with others or pairing the task with something you enjoy
Common Problems Misconceptions
Q What if I dont naturally enjoy the thing I need to grow in
A You dont have to love every aspect Focus on finding one enjoyable elementthe satisfaction of ticking off a small win the social aspect of a study group or the beauty of a wellorganized spreadsheet Start there and build the association
