Motivation is Overrated: The Real Secret to Staying Consistent

We’ve all been there, you wake up, hit snooze, and tell yourself you’ll work out later. But later comes, and you’re still not feeling it. So you skip it, promising that tomorrow will be different. Sound familiar?

That’s because motivation is unreliable. It comes and goes, and if you rely on it to stay active and take care of your body, you’ll always struggle with consistency.

Sure, motivation is great when you have it, but what about the days when you don’t? That’s where habits and consistency take over. You don’t wake up every morning feeling motivated to brush your teeth, you just do it because it’s part of your routine. Movement and taking care of your body should be the same. The more you build it into your lifestyle, the less you have to rely on willpower. And the best way to make that happen? Planning.

Why Motivation Fails You

Ever noticed how motivation comes and goes? One day, you feel ready to conquer the world, and the next, you can’t muster the energy to lace up your shoes.

That’s because motivation is fleeting. It’s influenced by mood, energy levels, stress, and countless other factors beyond your control. If you rely on it to stay active, you’ll always struggle with consistency.

Willpower alone won’t get you far. Studies show that people who depend on motivation to achieve their goals are far more likely to fall off track. On the other hand, those who create structured plans, deciding in advance when, where, and how they’ll take action, are twice as likely to follow through. This strategy is called implementation intentions, and it’s a game-changer for turning intentions into action.

So just like you don’t wake up every morning questioning whether to brush your teeth, movement should become a part of your routine. The key? Planning ahead so that taking action becomes automatic.

The Power of Planning and Consistency

If you want to make movement a habit, the key is planning. When you plan ahead, you remove the decision fatigue that leads to skipping workouts.

Research by psychologist Dr. Peter Gollwitzer on implementation intentions shows that people who form specific “if-then” plans are significantly more likely to follow through with their goals. In a study, participants who wrote down exactly when and where they would exercise were far more likely to stick to their plan compared to those who simply intended to exercise (Gollwitzer, 1999).

Instead of relying on motivation, use if-then planning:

If it’s lunchtime, then I will go for a walk after I eat instead of sitting at my desk.
If I’m going to a party and cutting down on alcohol, then I’ll bring my own non-alcoholic beverages.
If I feel too tired for a full workout, then I’ll stretch for 5 minutes instead.

Build the Habit, Become the Person

The more you show up, the less you’ll need to rely on motivation. It just becomes what you do. Consistency creates identity. You’re not someone who “tries” to work out, you’re someone who moves regularly because that’s who you are.

So stop chasing motivation. Instead, focus on showing up, even when you don’t feel like it. Because in the end, the people who succeed aren’t the most motivated, they’re the most consistent.

Start small.
Be consistent.
Become the person who just does it.

Need Help Making This Happen?

Building consistency isn’t just about willpower, it’s about setting yourself up for success. Try these simple strategies:

Write it down – Decide when, where, and how you’ll take action.
Share your goals – Letting others know keeps you accountable.
Identify your why – A strong reason makes it easier to stick with.
Make it easy – Set the bar low enough that skipping feels harder than starting.
Track your progress – Small wins build momentum.

If you’re struggling to put this into practice, you’re not alone. I help people create realistic fitness and lifestyle plans that fit into their daily lives, so taking care of your body doesn’t feel overwhelming. My programs simplify the process so you can build strength, overcome injury, and stay active in a way that works for you.

Ready to take control of your health and start living a more active life. Contact me today to learn more! Get started today

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References:

Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503.

Imperfect Spirituality. (2019). How a plan drives us to succeed.

Clear, J. Implementation intentions: The science of sticking to your goals.

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