Why Motivation Is Overrated (And What Actually Works)
I used to think I needed to feel motivated to train. That I had to be "in the mood" to eat well, to show up, to do the work.
Then I realised: I was waiting for a feeling that was never going to show up consistently.
And while I waited, time kept passing. And nothing changed.
So if we paddle through the nonsense that the motivation police put on social media you’ll find that motivation gets too much credit.
Yes, it's nice to feel pumped up, feeling like it's easy. But let's have it right, we don't need to be motivated 24/7 to smash our health goals.
Over the last 136 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.
That hits my positive habits, my mindset, and yes, my so-called motivation.
For years, I'd beat myself up with it, feeling shame for not "walking the walk." Therapy has helped, but the struggle goes on.
Sound familiar?
If you're nodding along, mate, here's your first takeaway: it's okay to not feel motivated all the time.
We're not broken, lazy, or unworthy.
We're human.
A 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 hits different.
I want you to be kind to yourself 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.
(If you're struggling, I've included some resources at the end of this post. And you can always reach out to me directly: on the Contact Us page, the link is below)
Reach out at the Contact Us Page
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 perfectly 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.
WHAT I DO WHEN MOTIVATION DOES A RUNNER
When I'm on one and motivation has done a runner, here's my process:
1. 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.
2. 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 are four 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 to my definite goals.
3. Ask the Big Question
"What positive action can I take right now to move forward, no matter how I'm feeling?"
4. Take Positive Action
I take the positive action steps that lead to progress. Progress fosters inspiration. Inspiration creates momentum.
And momentum? It's the antidote to poor motivation.
THE FORMULA THAT ACTUALLY WORKS
Here's the lesson I've learned: if we want to be successful, we have to build discipline, NOT rely on motivation.
Here's the formula I live by:
Positive Action → Inspiration → Momentum → Repeat.
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 a self-sustaining feedback loop of Winners.
The more we take positive action, the more it breeds momentum.
Momentum moulds discipline.
Over time, discipline forges positive habits. And our positive habits take the wheel.
Now we don't need to wait for motivation anymore because we've built something stronger, momentum.
And our positive habits, fuelled by discipline and momentum, are what catapult us toward our goals.
This is the "secret" of the successful.
START SMALL
On those tough days when even tying our shoelaces feels like an effort, aim for something manageable:
Go for a short walk
Do 10 minutes on a treadmill
Swap the 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.
THE REALISATION THAT CHANGED EVERYTHING
Here's a realisation that changed my perspective on needing to be motivated to take action:
We all do things we're not motivated to do, every single day.
Do we feel motivated to pay taxes? Doubt it, but we do it to avoid the VAT man knocking at the door.
Picking up after the dog? Not great fun, but we do it out of respect for our community (and to keep the neighbourhood Karens from calling us out on the local Facebook page).
Following our partner around IKEA for two hours? Yeah, me neither, but we're putting money in the bank for the football later.
The point is this: we've got the evidence that we can take action without feeling motivated.
So why not apply that same mindset to our health goals?
TRY THIS EXERCISE
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.
By the end of the exercise, we'll see that you're far more capable of getting shit done without feeling motivated than you give yourselves credit for.
THE STOIC ANGLE: CONTROL WHAT YOU CAN CONTROL
The Stoics had a principle: focus on what's within your control.
We can't control how we feel. We can't control whether motivation shows up.
But we can control whether we take action.
We can control whether we show up, even when we don't feel like it.
We can control whether we do something small, even when we can't do everything.
And that's where our power lives.
WHEN MOTIVATION FAILS, BE KIND TO YOURSELF
Feeling demotivated isn't a character flaw, mate. It's just our brain doing its thing.
The best strategy is to acknowledge it, accept it, and bypass it by:
Using negative visualisation (what happens if we don't act?)
Revisiting our health goals (why does this matter?)
Taking positive action, no matter how small
If the workout feels like too much, pull it back:
Jump on the cardio for 20 minutes
Do 3 sets instead of 4
Get the trainers on and go for a walk
Here's a little secret: motivation isn't the driver of success. Action is.
The more we act, the more momentum we create, and the easier it becomes to stay on track.
THREE PATHS TO BUILD MOMENTUM
If you're ready to stop waiting for motivation and start building momentum, I've built three paths to help:
1. The Physical Edge (Free) - Start here if we want to test the waters. Every Friday, one workout, one recipe, one mindset shift. Small actions that build momentum.
2. The Fit Dad Collective (£11.97/month) - For dads who want ongoing support. Weekly workouts, nutrition guidance, live Q&As, and a community of dads who are building momentum together.
3. The Fit Dad Launchpad (8 weeks) - For dads ready to build serious momentum. Structured coaching, accountability, and a proven system to build lasting habits.
Not sure which one's right for you? I've created a page that breaks down all three so you can choose what fits our life right now.
Choose Your Path, see all three options and start building momentum.
THE TAKEAWAY
Motivation is fickle. Don't wait for it.
Instead, build discipline and forge productive habits by focusing on positive action.
Accept the off days. Adjust when needed. And keep moving forward.
Remember: we're in control of our actions, even when we're not in control of our 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.
We've done it before in other areas of life, and we 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.
Here are some resources that helped me on my journey:
Rehab directory - Find a centre near you
Mind - mind.org.uk
NA (Narcotics Anonymous) - ukna.org
AA (Alcoholics Anonymous) - alcoholics-anonymous.org.uk
Or don't 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: Reach out at the Contact Us Page
Thanks for sticking with me, mate.
Show up, work hard and go get what you want.
Yours in health
Rick
