You Don’t Need Motivation — You Need This Instead

Have you ever sat around waiting for motivation to strike? You set a goal — start working out, eat healthier, journal every day — but when the moment comes, you just don’t feel like it? So, you wait. And wait. And maybe even beat yourself up for not having more willpower.

I used to think motivation was the missing piece. If I could just wake up feeling inspired every day, then I’d follow through. But the truth is, motivation is wildly unreliable. Some days it’s there, most days it isn’t. And if we rely on it, we stay stuck.

What finally changed things for me? I stopped waiting to feel motivated and just started doing the thing. And the more I did, the more resilient I became. My habits weren’t built on motivation — they were built on lowering expectations, removing time frames, and starting ridiculously small.

If you’ve been waiting for motivation to get started, this post is for you.

The Myth of Motivation: Why You Don’t Actually Need It

Motivation is often sold as the golden ticket to success. But here’s the problem:

• It’s inconsistent — you might feel pumped on Monday but drained by Wednesday.

• It’s emotional — tied to moods, energy levels, and external circumstances.

• It keeps you stuck — you won’t always feel like taking action, so you don’t.

People who are consistent don’t rely on motivation — they rely on systems. And that’s where these three mindset shifts come in.

1. Lower Your Expectations (At First)

Most of us fail because we aim too high, too soon. We think success means going all in, immediately, but real success comes from starting small and sustainable.

Instead of:

❌ “I’m going to work out five days a week for an hour.”

Try:

✅ “I’m going to do five minutes of movement today.”

Instead of:

❌ “I’m cutting out all sugar and processed foods overnight.”

Try:

✅ “I’m adding a vegetable to my dinner tonight.”

Lowering expectations isn’t about doing less forever — it’s about making it so easy you can’t fail.

The Power of the ‘Embarrassingly Small’ Start

James Clear, author of Atomic Habits, calls this the two-minute rule: Make your habit so small it feels almost pointless. Why? Because action fuels motivation, not the other way around.

Once you take one tiny step, your brain registers it as a win. And wins create momentum.

2. Remove Timeframes — Consistency Beats Intensity

How many times have you set a goal with a strict deadline?

• “I’ll lose 5 kg in a month.”

• “I’ll finish this project by next Friday.”

• “I’ll be fluent in Spanish in six weeks.”

Time frames aren’t inherently bad, but they often lead to unsustainable intensity. You push too hard, burn out, and quit. The reality? Your timeline doesn’t matter — your habits do.

Instead of chasing quick results, focus on repeated action:

✔ Daily journaling over “finishing the notebook in a month.”

✔ Regular workouts over “losing weight by summer.”

✔ Consistent hydration over “detoxing for 30 days.”

This shift makes habits feel more sustainable — because they’re part of your lifestyle, not a short-term sprint.

3. Start Small and Build Momentum

One of the biggest mistakes we make? We overestimate what we can do in a day and underestimate what we can do in a year.

• One 5-minute walk today doesn’t seem like much — but in six months, it could mean a daily movement habit.

• One extra glass of water today won’t change your health — but in a year, you could be hydrated and thriving.

• One minute of deep breathing today won’t fix your stress — but over time, you could become more resilient to stress.

Every small action compounds. It’s like interest — it starts small, but as you keep adding to it, it grows.

✔ Start so small it feels ridiculous.

✔ Let momentum build naturally.

✔ Watch your new identity take shape.

Your Environment is Shaping You — Make Sure It’s Helping

Have you ever noticed how much your surroundings influence you?

• If ultra processed food is in sight, you’ll probably eat it.

• If your phone is next to your bed, you’ll probably doom scroll before you go to sleep and when you wake up.

• If your running shoes are by the door, you’re more likely to go outside for a walk or run.

Instead of blaming yourself for a “lack of motivation,” change your environment to make good choices easier.

✔ Want to drink more water? Keep a water bottle on your desk.

✔ Want to eat healthier? Buy nutrient dense snacks.

✔ Want to read instead of scrolling? Put a book on your bedside table.

Set yourself up for success before you even start.

Challenge: Pick Your Habit and Make It Ridiculously Easy

I challenge you to try this:

Step 1: Pick one habit you want to build.

• Drinking more water?

• Moving your body?

• Waking up earlier?

Step 2: Make it embarrassingly easy.

• Instead of “drink 2L of water,” try one sip in the morning.

• Instead of “work out for 45 minutes,” try one squat.

• Instead of “wake up at 6 AM,” try setting your alarm 5 minutes earlier.

Step 3: Let momentum build naturally.

Your first action doesn’t need to be big — it just needs to happen. Show up today, and let motivation catch up later.

Stop Waiting — Start Moving

You don’t need motivation. You need:

✔ Lower expectations (at first, start small)

✔ No arbitrary timeframes (consistency > intensity)

✔ Momentum over motivation (small actions compound)

✔ An environment that supports you

Motivation will come and go, but habits keep you moving forward. So today, instead of waiting to feel ready, just start — no matter how small.

If this resonated with you, drop a comment below with the habit you’re starting small with!

With love and balance, my Friends x