Motivation is overrated

Motivation gets talked about a lot this time of year.

People are waiting to feel motivated.

Waiting for the right Monday.

Waiting for the perfect headspace.

Here’s the reality: motivation is unreliable.

It comes and goes—especially once the novelty of January wears off.

The people who make progress aren’t more motivated than everyone else.

They’ve just stopped relying on it.

What actually works instead?

1. Structure

When your training is planned, your food is organised, and your week has some shape to it, you don’t need motivation.

You just follow the plan.

Structure removes decision fatigue.

2. Small wins

Motivation doesn’t come first.

Progress does.

When you start seeing changes—feeling stronger, moving better, clothes fitting differently—motivation shows up naturally.

Results are the best motivator there is.

3. Consistency over intensity.

You don’t need heroic sessions.

You need repeatable ones.

Two or three solid sessions a week, done consistently, beats short bursts of “all in” followed by weeks of nothing.

4. Accountability

Whether it’s a coach, a plan, or simply knowing someone’s expecting you to show up—accountability matters.

It keeps you going on the days you don’t feel like it.

And those days count the most.

The truth is, motivation isn’t something you find.

It’s something that follows action.

So instead of asking “How do I stay motivated?”

Ask:

“What can I put in place so I don’t have to rely on motivation?”

That shift alone changes everything.

If you want help building structure, consistency, and accountability, this is the approach I take with my clients.

Keep it simple.

Keep showing up.