What To Do When Your Motivation Wanes

I know I’ve been talking about motivation and how to keep moving forward quite a bit lately, but there really is a reason for that. I’m trying to keep myself on track, too! I’m trying to write a book, I have fitness goals, and I’m keeping the home fires burning. It’s a lot to stay motivated about, and I know I’m not alone. 

Have you ever noticed how motivated you are when you start working on a goal or project, and then it just seems to disappear? Suddenly getting off the couch to work out or open your computer feels impossible.

Well, it’s not because you’re lazy or undisciplined (although I sometimes worry about myself, too), it’s just how our brains are wired.

Motivation is meant to give us that initial burst of energy—it’s not designed to carry us forever. But here’s the good news: you don’t need motivation to keep moving forward. You just need a plan to future-proof it!

How to Keep Going When the Initial Motivation Disappears

1. Make it part of your identity. Think of the new habits you’re building as part of who you are, not just what you do. For example, instead of “trying to go for a run”, think of yourself as a runner. 

• Want to work out more? “I’m the kind of person who never skips a Monday workout.”
• Eat healthier? “I’m someone who fuels my body with foods that make me feel good.”
• Stay hydrated? “I’m the type of person who always has a water bottle nearby.”

I want to spend more time on my book, so I need to think of myself as a writer.  “I’m the type of person who writes every day.” When you shift your belief about who you are, you naturally start making different choices - without having to rely on motivation.

2. “5-4-3-2-1” it. This is one of my favorite tools. It’s Mel Robbins’ 5-second rule: If you ever don’t feel like doing something, count down from five. “5-4-3-2-1” and then take immediate action. That could be getting off the couch, grabbing your walking shoes, or pulling out veggies to meal prep. This will “disrupt” any hesitation and will get you moving!

3. Set your environment up for success. Make the choices you want to make the easiest choices. For example, keeping healthy snacks at eye level in your fridge, keeping a full water bottle at your desk, packing your workout bag the night before, or placing a book next to your bed to wind down at night.

4. Reframe setbacks as learning experiences. Setbacks don’t define you. And having one (or three) certainly doesn’t mean you’re a failure or aren’t capable of doing what it takes to hit your goal. Winners view setbacks as opportunities to learn and grow. They reflect on what happened, adjust their approach, and keep moving forward.

I know I say this all the time, but progress is about persistence, not perfection. So keep going!