Moving for Joy: Why Positive Affective Experiences Are the Key to Motivation
Beyond your health goals - the power of feeling good
I recently came across a study in the Journal of Sport and Health Science that explored how positive emotions, rather than distant health benefits, are the real drivers of consistent physical engagement. It made reflection on something I see so often in patients and that I have experienced myself - why is it so hard to start an exercise routine, or stick with a rehab plan, even when we know it’s good for us?
The answer, it turns out, may lie not in logic but in emotion. We often focus on the long-term outcomes of physical activity - like reducing disease risk or improving longevity - yet these benefits feel distant and intangible. In contrast, the positive emotions we experience during or after activity - energy, pride, joy or calm - are immediate and rewarding.
That idea - that feeling good now can motivate us more effectively than being healthy later - reframes the way we think about movement. When we focus on what feels good in the moment, the activity becomes something we want to do, not something we have to do.
The Psychology of Motivation in Physical Activity
Why health messaging falls short
The traditional ‘healthy messaging’ that emphasise the future benefits of exercise: live longer, prevent disease, get strong, have a healthy heart, just don’t hit the mark for lots of us. I’m not saying they’re not true, or not important, but as motivators they are too distant to compete with the other immediate choices available to us in today’s world.
Now more than ever, we’re wired for immediate gratification, not delayed reward. This is why it feels harder than ever to wait for the promised long term results. It’s also why I won’t start watching a series on Netflix until ALL the episodes are out. Waiting to watch the next episode is just frustrating, I want to be able to know what happens next NOW.
Our emotions are what drive and shape our behaviour
In contrast, positive affective experiences (these are the pleasant emotions like joy, satisfaction, pride, calmness etc.) offer instant feedback. Feeling energised after a walk, or accomplished after a pilates session provides a tangible, emotional return that reinforces the desire to repeat the behaviour.
Quite simply, if it feels good - we’ll do it more often. Our positive feelings create a psychological reward loop that builds stronger, longer-lasting motivation.
Why positive emotions are our strongest motivators over health benefits
Reducing perceived effort - positive emotions actually make the effort feel less difficult. When the activity is enjoyable the brain interprets the exertion as more manageable, thus reducing the ‘cost’ of the effort.
Providing immediate rewards - the instant gratification feeds our reward system in our brain, making us more likely to repeat the behaviour
Tipping the decision-making balance - decision models tell us that people weigh perceived effort against potential rewards. When we have a positive affective experience this increases the subjective value of the activity, thus tipping the decision in its favour.
Overcomes the low pull of long-term benefits - distant rewards are often poor drivers of daily decisions (that’s why we need to break our long term goals down into smaller achievable goals). Focusing on how something feels right now helps motivation to stay strong.
Practical tips for cultivating positive affective experiences in activity
Choose enjoyable activities, not obligations
Focus on process, not outcome
Leverage things like music, environment, and social connection
Reflect on and reinforce positive feelings that arise after exercise
Feel first, health will follow
Chasing health outcomes might be the catalyst to get you started - but chasing good feeling will keep you going.
By prioritising positive affective experiences, you make exercise an emotionally rewarding habit, instead of a chore. The health benefits will follow naturally - not because you forced yourself into it, but because you learned to enjoy the process.