The Myth of Motivation

Most of us have waited for that burst of motivation to appear – whether it is for fitness, weight loss motivation, or some other big change that you want to make in your life. It’s a common misconception that motivation is a serendipitous force that, once arrived, will magically solve all procrastination issues!

However, this is far from reality. Motivation is rarely something that will find you out of the blue; it’s something you cultivate through small consistent habits, steps, changes and actions. Lack of motivation can also be a symptom of something else in your life that needs addressing. More on this later in the blog:

The Fallacy of Waiting for Motivation

The idea that motivation will one day find us, ready and raring to go, is a fallacy that hinders more than it helps. Waiting for motivation is akin to waiting for the perfect conditions to start a project or make a change in your life – it’s likely never going to happen.

The truth is, more often than not, motivation follows action rather than precedes it.

This powerful concept, often explored in behavioural science, highlights how consistent action builds momentum, which in turn fuels motivation. Researchers like James Clear (author of ‘Atomic Habits‘) and BJ Fogg (creator of ‘Tiny Habits‘) have extensively shown how focusing on small, repeatable actions creates pathways in the brain that make habits easier and more automatic, making motivation less about waiting and more about doing.

The Power of Small, Consistent Habits

The key to getting started lies in the power of small, consistent habits. These habits, no matter how minor they may seem, are the building blocks of progress. By focusing on creating and maintaining small habits, you’re taking the proactive steps to generate the momentum you need. It’s this momentum, not a sudden burst of motivation, that will carry you towards your goal.

Starting Small, Not Big

The beauty of small habits is that they’re manageable. You’re far more likely to stick with a habit that requires a small amount of effort each day than one that requires a significant time or energy investment right from the start.

For example, if your goal is to get into better shape, starting with a 10-minute daily workout at home, three times a week, is far more sustainable than aiming for an hour at the gym five times a week. Over time, these ten minutes can gradually increase, building your confidence as you go.

It is not just habits, but also small (perhaps less planned) actions that mount up over time. Just saying no once this week to the afternoon office biscuits, having more veg with three meals this week and so on, also builds momentum. Some of these may become habits over time, but even if they don’t, each small choice builds momentum. People often underestimate how small actions, stacked together, lead to big results.

Consistency Is Key

The effectiveness of small habits and actions lies in their consistency. It’s not what you do occasionally that shapes your life, but what you do consistently. This consistency creates behaviours that become automatic over time. Momentum equals motivation that you don’t even need to think about.

Check Your Self-Talk

The way you speak to yourself can either fuel your progress or quietly hold you back. If your inner voice constantly says, “I’m lazy,” or “I always fail at this,” it becomes harder to take action. Changing the script, even slightly, can build confidence and momentum. Instead of waiting to feel motivated, try reinforcing actions with positive, realistic statements like “I’m someone who’s learning to show up,” or “I don’t need to be perfect to make progress.” If this resonates, you might find this blog on limiting beliefs in fitness and weight loss helpful.

Other Life Factors: It’s Not Always About Habits!

When taking these small steps, sometimes it is worth looking at other areas of your life.

For example, if you have a stressful job so you are constantly tired, it will be much harder to find motivation or time to do other things. So in this example, maybe it is learning to say no more, a look at how you manage your time, or addressing a team issue head on.

But stress isn’t the only ‘motivational blocker’ you might face. Consider if any of these resonate:

Unclear Goals: If your goals are too vague, it’s hard to know what action to take. Try making them specific, measurable, achievable, relevant, and time-bound (SMART). Instead of ‘lose weight,’ try ‘walk 30 minutes, 3 times a week, for the next 4 weeks.’
Poor Sleep Quality: Chronic lack of sleep impacts energy levels, mood, and even hormone regulation, making it significantly harder to find the drive for healthy habits. Prioritising a consistent bedtime routine, even by 15 minutes, can make a difference.
Overwhelm/Perfectionism: Feeling like you have to do everything perfectly or nothing at all can paralyse action. Remind yourself that ‘good enough’ progress is still progress. Start with one tiny thing.
Lack of Support: Feeling isolated in your journey can be draining. Seek out a supportive community, a friend with similar goals, or consider working with a coach who can offer accountability and encouragement.

It could be a lot of things. Step back and think about what else could be acting as a ‘motivational blocker’ and work to address it.

Remember, it’s not about finding motivation; it’s about building it, one small step at a time through small actions and habits, and by reducing any motivational blockers that are working against you.

So stop beating yourself up and start small!

Which small action will you take today?