My mate, It’s time to cut through the nonsense.
Motivation gets far too much attention.
Yes, it’s nice to feel pumped up, feeling that it’s easy, but let’s have it right—you don’t need to be motivated 24/7 to smash your health goals.
Over the last 15 years in the fitness game, one thing has become crystal clear to me: motivation is not a constant.
It’s fleeting, it’s unreliable, and waiting for it to show up is the best way to lose precious time.
I know this firsthand. As a fitness professional, you’d think I’d have it all together, but my mental health takes unexpected holidays sometimes without consulting me on it.
That used to hits my positive habits, my mindset, and yes, my so-called motivation. For years, I’d beat myself with it—feeling shame for not “walking the walk.” Therapy has helped, the struggle goes on.
If you’re nodding along mate, here’s your first lesson: it’s okay to not feel motivated all the time.
You’re not broken, lazy, or a lost cause.
You’re a human, it’s part of the gig.
Caveat on Mental Health
Before we dive in proper, I need to say this: if you’re dealing with chronic depression or mood disorders, the struggle hit’s different.
I want you to be kind to yourself mate and reach out for help if you need it.
Some days, just getting out of bed is a win.
That’s progress too mate. Don’t underestimate those seemingly small triumphs.
The Motivation Struggle
I’m going to let you in on a secret: even as someone who lives and breathes fitness; it’s my medicine.
I’m not motivated to train, eat well or live perfect all the time.
It’s impossible to feel motivated 100% of the time.
Let’s drop the fantasy sold to us by social media and motivational quotes. Instead, let’s focus on what actually works.
When motivation pulls a no-show, here’s what I do:
Acknowledge It’s Okay to Feel Off: I sit with my thoughts and accept that I’m not motivated. No guilt. No shame. Just acceptance of how i’m feeling.
Revisit my goals: At the front of my journal are my definite goals, with detailed descriptions of what my life looks like if I follow through. Here’s 4 of my definite health goals:
- To live disease free for longer
- To be mentally stable but flexible
- To be physically strong and lean
- To be able to run 10k at any moment
Under each goal, I’ve written actionable steps—things I can control that move me closer or keep me on top of my definite goals.
Ask the Big Question: “What positive action can I take right now to move forward, no matter how I’m feeling?”
Take Positive Action: I take the positive action steps that lead to progress, progress fosters inspiration, and inspiration creates momentum. That momentum? It’s the antidote to poor motivation.
Building Discipline, Not Relying on Motivation
The Power of Positive Action
A lesson I’ve learned is this: If you want to make progress, to be better and achieve better, we have to build discipline, NOT rely on motivation.
Here’s the formula I live by:
Momentum is what separates those who achieve their goals from those who sit around waiting for motivation to show up.
Positive action breeds inspiration, which builds momentum, which leads to more positive action.
It’s self-sustaining, and what i call The Positive Feedback Loop of Getting Shit Done that gets me out of my head and into progress.
The more you take positive action, the more it breeds momentum.
Momentum develops habits.
Over time, habits forges positive discipline and then discipline takes the wheel.
Now you don’t need to wait for motivation anymore because you’ve built something stronger—momentum.
And your discipline fulled by positive habits and momentum are what catapults you toward your goals.
This is the “secret” of progress.
Start small.
On those tough days when even tying you shoelaces feels like an effort, aim for something manageable:
- Go for a short walk. In velcro shoes
- Do 10 minutes on a treadmill.
- Swap your planned workout for some light stretching or yoga.
The key is to do something. Every little bit of progress adds up, even when it’s not perfect.
Follow The Feedback Loop of Getting Shit Done.
On The Days It Feel Too Much: Why This Works
Here’s a realisation that changed my perspective on needing to be motivated to take a action: we all do things we’re not motivated to do, every single day.
- Do you feel motivated to pay taxes? Doubt it, but you do it to avoid the VAT man knocking at your door.
- Picking up after your dog? Not great fun, but you do it out of respect for your community, and to keep the neighbourhood Karen’s from calling you out on the local Facebook page.
- Getting up and going to work. It’s a minority of people that jump up and love their job, but in the harsh light, most people tolerate their jobs because of the stuff their wages pay for.
- Following your partner around IKEA for two hours? Yeah, me neither, but you’re putting money in the bank for the football later.
My point is this, you’ve got the evidence you can take action without feeling motivated.
So why not apply that same mindset to your health goals?
Take five minutes to sit down with a pen and paper. Write a list of all the things you’ve done in life without feeling motivated, but because of the negative consequences if you didn’t.
By the end of the exercise, you’ll see that you’re far more capable of getting shit done without feeling motivated than you give yourself credit for.
My Health Goals
To give you a glimpse of what keeps me moving, especially on the days i’m not motivated…
Here are my five health goals:
- Live healthier for longer—not just free from disease but thriving, even to get get healthier as I get older.
- Be mentally stable and flexible.
- Stay physically strong.
- Be able to run 10K at any moment.
- Stay lean.
When Motivation Fails, Be Kind to Yourself
Feeling demotivated isn’t a character flaw, mate. It’s just your brain doing its thing. The best strategy is to acknowledge it, accept it, and bypass it by using your Negative Visualisation, revisiting what your health goals are and then taking positive action, no matter how small you think it is.
- If your workout feels like too much, pull it back. Jump on the the cardio for 20 minutes. Or do 3 sets instead of 4. My go to advice is to put 30 mins on the clock and jump into your favourite exercises, or the ones you dislike the least and when the timer goes off, finish your set, walk away and get on with your day.
- If you can’t face the gym, get your trainers on and jump outside for a walk or run.
Here’s a little secret mate: motivation isn’t the driver of success. Positive Action is. The more you act, the more momentum you create, you make habits that forge discipline, and the easier it becomes to stay on track.
Motivation is fickle. Don’t wait for it. Instead, build positive habits and forge discipline by focusing on positive action.
Accept the off days, adjust when needed, and keep moving forward.
Remember, you’re in control of your actions—even when you’re not in control of your emotions. Positive action isn’t just a step forward; it’s the foundation of progress, it’s the secret of the successful.
Keep moving, and the rest will fall into place
You’ve done it before in other areas of life, and you can do it here too.
Need Support?
If you’re struggling with mental health or addiction, reach out. There’s no shame in asking for help—it’s the bravest thing you can do. Below are some resources that helped me on my journey:
Or do not hesitate to reach out to me mate—I’m here to listen: If I can come out the other side I know you can too: rick@fitdadacademy.com
Thanks for sticking with me mate.
Yours in Health
Coach Rick
