Can a Simple Writing Task Help You Push Harder in Sport?

Below is a summary of peer-reviewed research I helped conduct, examining how motivation and athletic identity influence endurance performance. This work, published in Psychology of Sport & Exercise, provides evidence on the psychological mechanisms that support athletes in sustaining effort under intense physical pressure.

If you’re interested in reading the full paper, you can access it here.

Research Summary

Title of Study: Athletic Identity and Autonomous Motivation as Predictors of Endurance Performance During High Intensity Exercise.

Published in: Psychology of Sport & Exercise, Volume 80 (2025).

Authors: Taylor, Drewes, Fort, Horne, Quercia-Smale, & Wellings.

Purpose of the Study

This research explored two key psychological traits—athletic identity and autonomous motivation—to determine which better predicts endurance performance. Specifically, it tested whether increasing someone’s sense of athletic identity or internal motivation would help them push harder in a high-intensity cycling challenge.

How the Study Was Conducted

The study involved 37 physically active participants aged 20–27, all with a background in sport either through competition or education. Each participant took part in two sessions: one involving a control task, and the other involving a performance profiling task designed to enhance their athletic identity. This profiling activity asked participants to identify personal qualities important for success in an endurance task. Following these tasks, participants completed a cycling challenge in which the resistance increased incrementally every 2.5 minutes until they reached voluntary exhaustion. Throughout the test, they were asked to rate their desire to reduce effort and the importance of achieving their performance goal. Motivation and identity were also measured beforehand to assess how these factors influenced the outcome.

Key Findings

• The performance profiling activity successfully increased athletic identity salience but did not increase autonomous motivation.

• Autonomous motivation, not athletic identity, significantly predicted better endurance performance.

• Athletes with higher autonomous motivation showed greater persistence, partly because they maintained a stronger connection to their performance goals as the challenge intensified.

• Desire to reduce effort didn’t mediate the link between motivation and performance, suggesting that physiological responses are less influenced by mindset than the value placed on achieving goals.

Practical Application

For athletes, coaches, and sport psychologists, this study highlights the importance of cultivating autonomous motivation—a sense of choosing to train or compete because it reflects personal values and identity. Techniques like performance profiling and supporting athlete autonomy (e.g. through meaningful choices or tailored rationale) can play a key role in improving endurance outcomes.

How Can I Use This to Stay Motivated in Tough Situations?

This research shows that motivation isn’t just about willpower—it’s about meaning. When a task feels connected to who you are, you’re more likely to keep going when things get hard.

You don’t need to be an endurance athlete to use that insight. Here’s how to apply it:

• Make it personal – Before a challenging task, take a moment to ask: Why does this matter to me? How does it connect to the kind of person I want to be—disciplined, resilient, committed?

• Try a 2-minute writing task – Just like in the study, write down a few traits you value in yourself (e.g. “I’m someone who keeps going”). This can prime your brain to bring that identity into the task.

• Reframe the challenge – Instead of seeing effort as a burden, view it as an opportunity to express something important about yourself. It’s not just a run, a gym session, or a meeting—it’s a chance to live your values.

• Stay aligned – The research suggests that we’re more likely to endure discomfort or pressure when our goal reflects our deeper sense of self. So choose goals that mean something to you—not just ones that look good.

Written by - Steven Quercia-Smale