Wellness Wednesday: Motivation Alone Isn’t Enough
If you want to have more motivation, it’s crucial to rethink how you've been taught to view it.
When you don’t feel like doing something—especially something unfamiliar or challenging—you might say, “I don’t feel motivated.” To get going, you might read quotes, listen to music, or watch an inspirational movie hoping to find your spark. However, boosting motivation doesn’t work that way.
The Flawed Perception of Motivation
We often think motivation leads to action, but in reality, taking action increases motivation. It may seem counterintuitive, but you often need to dive into something even if you don’t feel mentally prepared. This is how our bodies and brains are wired. Understanding this can help you work with your body rather than against it, ensuring that you can still achieve success even when motivation is low.
What Is Motivation?
Motivation comes from the Latin word movere, meaning "to move." So, in theory, it makes sense that motivation helps you go places in life. However, if you want to feel motivated, you need to take action first, and then motivation follows. Neuroscientists have found that when your brain understands your challenges, goals, and hurdles, you’re more likely to generate the mental energy needed to achieve your goals.
External Motivation vs. Internal Inspiration
External motivation—such as motivational quotes, music, or movies—can provide a temporary boost, but it’s fleeting. Internal inspiration, on the other hand, comes from within and is driven by your values, beliefs, and desires. This kind of inspiration is more sustainable and effective for long-term goals.
Why Motivation Fades
When trying something new or aiming to achieve a goal, the right prefrontal cortex of your brain can create doubt and disbelief due to unfamiliarity. To overcome this, you need to engage the left prefrontal cortex, which is driven by hope, inspiration, and belief in your ability to succeed. Your brain needs to understand and believe in the actions required to achieve the goal.
Struggles with Diet and Fitness Motivation
Many diet and fitness plans are designed to start strong but often lead to quick burnout. Here’s a common pattern:
Initial Enthusiasm: You start a plan, buy new workout clothes, and dive in with full compliance. You might see initial success, but soon the motivation fades. Going to the gym becomes harder, and healthy eating feels stressful rather than empowering.
Frustration and Guilt: The initial excitement wanes, and the pressure starts to get to you. You might sneak in unhealthy snacks and gradually make decisions that derail your progress. You end up blaming yourself and giving up on your goals.
This happens because motivation is often treated as a starting point rather than a sustaining force. When you rely solely on motivation, it’s easy to get frustrated and give up.
Why You Lose Motivation
Motivation is not a reliable starting point; it’s more of a refuel to keep you going. Your brain is wired to increase motivation for tasks you’re confident about and understand. Building habits creates feedback loops that make it easier to maintain them, but new habits are harder to establish. Therefore, you need to make it easier to build habits before diving into a new plan.
Additionally, the brain area that controls motivation and willpower also handles daily tasks, short-term memory, and focus. It's overworked, making it challenging to rely on motivation for new goals.
How to Boost and Sustain Motivation
To increase motivation, make it easier for your brain to feel motivated by using intention and commitment. These actions turn your goals into a clear framework that your brain can get excited about. Here are some strategies:
Set Clear Intentions: Write down specific goals and actions. For example, specify when, where, and how you will exercise. This helps your brain understand and commit to the process.
Start Small: Focus on building one habit at a time. This reduces cognitive load and makes it easier to stay consistent.
Visualize Success: Create a mental image of your goals and the steps to achieve them. This engages the left prefrontal cortex, fostering a positive feedback loop.
Practical Tips for Lasting Change
Align with Your Lifestyle: Choose plans that fit your preferences and schedule. If you love carbs, don't start with a keto diet. If you're short on time, find a manageable exercise routine.
Make Incremental Changes: Small, consistent actions lead to lasting results. This could be as simple as drinking more water or taking short walks throughout the day.
Commit to the Process: Understand that success takes time and effort. By focusing on the big picture and maintaining a positive mindset, you’ll be better equipped to handle setbacks and stay on track.
Remember, success in your health and wellness journey is about focusing on the big picture and not getting lost in the details. By building a strong foundation and aligning your plan with your lifestyle, you create an environment where motivation can thrive. When the details start to feel overwhelming, remember to step back and focus on the broader goals, not just the immediate tasks.
