Let’s be honest: no one feels motivated all the time. Not even the most disciplined athletes or the most energetic fitness influencers. Some days you wake up ready to crush your goals - and other days, just getting started feels impossible. The good news? You don’t need constant motivation to succeed. What matters is how you handle those low-motivation days.
1. Accept that motivation comes and goes
Motivation isn’t something you can control. It’s like the weather - it changes. Some days you’ll feel unstoppable, and others you won’t. Instead of fighting that, accept it. Real progress comes from showing up even when you don’t feel like it.
👉🏼 You don’t need to be perfect - just consistent enough.
2. Focus on Small, Easy Wins
When motivation is low, your brain looks for excuses. The trick? Make it easy to start.
Don’t aim for a full one-hour workout - just put on your shoes and start with 5 minutes. Often, once you begin, the energy follows. Starting small keeps the momentum alive.
3. Remember your “Why”
Why did you start in the first place? To feel better, stronger, healthier? To gain confidence of energy? When you reconnect with your “why”, it reignites your purpose.
Write it down. Look at it when you feel like quitting.
👉🏼 Your “why” will push you when motivation won’t.
4. Change your environment
Sometimes it’s to you - it’s your surroundings. If your phone is full of distractions, if your space feels messy or uninspriring, it’s hard to get into action. Play your favorite workout music, tidy your space, or train outside for a change. A small shift in environment can refresh your mindset instantly.
5. Be kind to yourself, not critical
You don’t need to punish yourself for having low motivation. Everyone goes through it. Instead of guilt, try compassion. Take a short break, do something that recharges you, and come back stronger. The goal is to keep moving forward, not to do it perfectly.
6. Build routines that don’t depend on motivation
Motivation is temporary. Routines make things automatic. If your workouts or healthy habits are built into your schedule -like brushing your teeth - you’ll keep going even on tough days.
Discipline is what carries you when motivation fades.
Motivation will always rise and fall - but your habits, your mindset, and your “why” are what keep you moving. Don’t wait for the perfect mood to act. Take one small step, do one small thing - and before you know it, you’re back on track.
👉🏼 Remember: you don’t need to feel motivated to make progress. You just need to start.
Are you struggling with motivation and discipline and need weekly support? I have set up a newsletter to help you stay consistent with your goals. The newsletter covers health information, myths, new ideas, and tips and tricks to improve your health and stick to your goals. Sign up here or on my website.
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