As our valley’s population matures, health care providers and families seek effective ways to support older adults in maintaining active, engaged lifestyles. Recent research in psychology offers promising insights through Self-Determination Theory (SDT), which helps us understand how to nurture genuine motivation in those 55 years and older, leading to better health outcomes and improved well-being.

SDT, developed by researchers Edward Deci and Richard Ryan, identifies three basic psychological needs essential for developing internal motivation: autonomy (feeling in control of one’s choices), competence (feeling capable and effective), and relatedness (experiencing genuine connection with others) as measured by self-reporting questionnaires.¹ When these needs are met, we naturally develop a stronger internal drive for healthy behaviors and social engagement, which is especially important as we age.

Research shows that seniors for whom these three needs are met demonstrate remarkable outcomes. A recent study identified key factors that supported exercise adherence in older adults stating that autonomy-supported environments significantly contribute to sustained physical activity.² Research indicates that older adults who experience a greater sense of competence in their daily activities report higher levels of life satisfaction. A 2014 Journal of Aging Studies report found that among adults aged 80 years and older living in residential homes, the satisfaction of psychological needs including competence was significantly associated with overall well-being.³

Here are ways that family members and health care providers can support elder relatives and patients with these essential needs:

Supporting autonomy. Providing older adults with choices in their physical activities rather than prescribing rigid routines fosters a greater sense of autonomy, leading to improved motivation and long-term adherence to health behaviors. In a 2016 study, researcher Marcos Baez found that when older adults participated in personalized, online group exercise programs tailored to their individual preferences and physical abilities, they demonstrated higher engagement and consistency. This research underscores the importance of autonomy-supportive environments, reinforcing that when older adults have agency in selecting their activities, they are more likely to sustain healthy behaviors over time.⁴

Building competence. Start with achievable challenges and celebrate progress. Whether learning new technology or starting a fitness routine, breaking tasks into manageable steps helps build confidence. Studies indicate that older adults who experience regular success, even in small tasks, are more likely to tackle new challenges.⁵

Fostering genuine connections. While technology offers ways to stay connected, meaningful in-person interactions remain crucial for psychological well-being. Research demonstrates that older adults who engage in purpose-driven social activities, such as volunteering or mentoring, show higher levels of life satisfaction and better health outcomes.⁶

A valley resident discovers new purpose

Recently, I had the privilege of working with an 85-year old Coachella Valley resident who was struggling to find motivation after significant life changes. Instead of prescribing activities, I began by asking open-ended questions about their interests, aspirations and available support systems such as, “What activities brought you joy in the past? Are there things you’ve always wanted to try? Who in your life supports your goals?”

Through these conversations, guided by SDT principles, we uncovered a longtime interest in art that had never been fully explored. By supporting their autonomy in choosing how to pursue this interest, building competence through beginner-friendly classes and fostering relatedness through local art groups, this individual discovered a new passion. What started as simple sketching evolved into regular participation in community art classes, forming new friendships and even teaching basic drawing to others.

This transformation exemplifies how supporting basic psychological needs can naturally unlock intrinsic motivation. The key wasn’t pushing activities but rather creating conditions where internal drive could flourish.

Health care providers, caretakers and family members can implement these principles by:

Involving older adults in treatment decisions
Providing clear, achievable action steps
Creating opportunities for social support
Celebrating progress, no matter how small

Remember that sustainable change comes from within. By nurturing autonomy, competence and genuine connection, we can help others unlock the natural drive that leads to healthier, more fulfilling lives at every age.

Phillip Moore is a mental performance and wellness coach specializing in evidence-based strategies including Self-Determination Theory. He is the founder of Peak Performance and Wellness and can be reached at [email protected].

References: 1) Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78. https://doi.org/10.1037/0003-066X.55.1.68; 2) Collado-Mateo, D., Lavín-Pérez, A. M., Peñacoba, C., Del Coso, J., Leyton-Román, M., Luque-Casado, A., Gasque, P., Fernández-Del-Olmo, M. Á., & Amado-Alonso, D. (2021). Key factors associated with adherence to physical exercise in patients with chronic diseases and older adults: An umbrella review. International Journal of Environmental Research and Public Health, 18(4), 2023. https://doi.org/10.3390/ijerph18042023; 3) Ferrand, C., Martinent, G., & Durmaz, N. (2014). Psychological need satisfaction and well-being in adults aged 80 years and older living in residential homes: Using a self-determination theory perspective. Journal of Aging Studies, 30, 104–111. https://doi.org/10.1016/j.jaging.2014.04.004; 4) Baez, M., Ibarra, F., Khaghani Far, I., Ferron, M., & Casati, F. (2016). Online group-exercises for older adults of different physical abilities. 2016 International Conference on Collaboration Technologies and Systems (CTS), 524–533. https://doi.org/10.1109/CTS.2016.0098.; 5) Hafström, A., Malmström, E. M., Terdèn, J., Fransson, P. A., & Magnusson, M. (2016). Improved Balance Confidence and Stability for Elderly After 6 Weeks of a Multimodal Self-Administered Balance-Enhancing Exercise Program: A Randomized Single Arm Crossover Study. Gerontology & geriatric medicine, 2, 2333721416644149. https://doi.org/10.1177/2333721416644149; 6) Anderson, N. D., Damianakis, T., Kröger, E., Wagner, L. M., Dawson, D. R., Binns, M. A., Bernstein, S., Caspi, E., & Cook, S. L. (2014). The benefits associated with volunteering among seniors: A critical review and recommendations for future research. Psychological Bulletin, 140(6), 1505-1533. https://doi.org/10.1037/a0037610