We’ve all been there – feeling unmotivated, sluggish, and uninspired. Yet, consistency is the secret sauce to success in many areas of life, including health and wellness.
Consistency is a term that has been my “word of the year” many times. Consistency doesn’t ask how I feel or if I’m motivated. Consistency simply expects me to keep doing the thing regardless of internal circumstances. Even external circumstances to some degree.
Since, I’m being brutally honest here, Consistency has been my word of the year (and still is) because I struggle with consistency. I can do really great for a long time then get thrown off track usually by an external circumstance. Then I ask myself, why did I let that “thing” affect me so much and hijack my consistency? I don’t have a good answer except to say, I will do better next time.
Life is full of decisions and priorities, choices we make based on expectations, desires and of course requirements. I used to be required to show up to work and on time regardless if I felt like it or not. I always did. Even on days when I really didn’t want to go to work, I always felt so much better about it once I got moving and for sure when I got there. The world has changed since Covid and less people are required to show up in person but we can apply the concept to other things.
Why does motivation fade?
First, let’s abolish the thinking that successful people are always motivated. They’re not.
Let’s face it, motivation ebbs and flows for everyone. Our body follows natural rhythms such as circadian rhythm (sleep-wake cycle) and ultradian rhythms (energy cycles throughout the day). When energy levels are low, it’s harder to feel motivated.
Our emotional state affects motivation. Mood impacts motivation. Negative emotions like stress, anxiety or grief can drain motivation. On the other hand, positive emotions can boost it.
Mental fatigue also plays a role in motivation. Emotional or cognitive overload (like dealing with a chronic condition) can wear down motivation over time.
There are also psychological factors at play. Doing something for yourself for your own personal satisfaction is more sustainable than extrinsic motivation (external rewards) when the reward or pressure is removed.
Overwhelm is also a factor. Fear of failure or perfectionism in meeting your own high standards can result in procrastination or avoidance. My advice is feel the fear and do it anyway. Accept you are not perfect and neither are your efforts so do it messy. Messy rules over perfect!
When daily life lacks structure, it’s harder to maintain momentum. Routine provides a framework that makes it easier to be consistent, even when motivation wanes.
Having goals is awesome but make sure they are not too big or too vague. SMART goals are where it’s at. Specific, measurable, actionable, realistic, and time bound. Small, actionable goals are easier to stick with and avoid overwhelm.
Lack of immediate progress can lead to lack of motivation. As humans, we are wired to seek short term rewards so when working on long term goals, it can be hard to stay driven without visible progress. This is why small goals that build on each other are best. We would do well to also recognize that progress is not always visible to the naked eye. I pour a lot of energy into writing these blog posts each week without knowing what impact, if any, my efforts are making. I’m called to do it so I do it. If nothing else, they help me!
3 Ways to Counteract Low Motivation
Understanding how motivation works / doesn’t work is helpful to implement some counter attacks!
- 1. Manage your energy levels well. This means, doing the thing that takes energy when you are at your optimal energy level during the day. This is mornings for me.
- 2. Build habits that can become second nature. If I want to lift weights three times per week, I am going to get in the habit of doing exactly that. On days when I don’t feel like lifting weights, I don’t think about it, I just do it! That’s the goal! Our head often gets in the way if we allow it.
- 3. Break habits into smaller steps. To get into the habit of weight lifting three times per week, I need to schedule it in my calendar. Ensure that my gym clothes and equipment are ready. In my case, I have a home gym and I try to keep it clean and organized so I feel good walking in to begin my workout. I can also listen to podcasts I enjoy while lifting. Stacking two habits is another topic, but suffice to say, looking forward to listening to the podcast is an extra incentive to get myself into my home gym. Also thinking about how good I feel afterwards and the pride I have is another incentive.
3 Tools and Strategies to Keep Going When You Don’t Feel like it
- 1. Set Non-negotiables. Create “bare-minimum” standards for yourself on low energy days. For example, I’m doing to get into my home gym and do two exercises that take 5 minutes. If I feel like I want to keep going, great! If not, I’m done. No judgment because I met my own bare minimum standard.
- 2. Find an accountability partner – a coach, friend, group class. There is power in accountability plus it’s more fun.
- 3. Use reminders and triggers. Visual cues or an alarm on your phone to remind you it’s time to take action even if you don’t feel like it. Don’t think about it, just do it!
Summary
Habits and routines make it easier to follow through when motivation is lacking. Small efforts consistently done over time lead to major progress. This is a compound effect that is similar to investing!
Shift your mindset to focus on the process, not the outcome. Value the act of doing the work rather than looking for immediate results.
Be kind to yourself and acknowledge that it’s okay to have off days. This self-compassion helps reduce the shame spiral, allowing you to bounce back faster.
Celebrate small victories! Recognize your efforts even when they seem small. Every forward step counts in your wellness journey!
Show up for yourself consistently and over time your consistent action leads to transformation!
I believe in you!
