The science of motivation: What to do when you have none

Motivation will come and go. Here's how you can stay on track

Alright my friend–let’s have a little heart to heart because this one comes up a lot! People tell me they want to work out, eat better, feel stronger, feel more like themselves again, but they just cannot get motivated enough to start.

And honestly, I get it. But here is the fun part, the research actually says motivation is not something you need before you begin. It is something you build. Kind of like a muscle.

So let me break it down for you in a way that feels simple and actually doable.

What the science tells us

Act first, motivation comes later

Studies show that your brain releases dopamine when you take even the tiniest step toward a goal. Dopamine is connected to motivation, so when you do something small, your brain gives you a little hit of encouragement.

Picture it like this–you take one small action. Your brain goes “Yes, good job!”. Suddenly the next step feels easier. This isn’t magic, it is literally how your brain is wired.

Consistency wins over perfection

Research on habit formation shows that repeating simple behaviours regularly is more effective than going all in for a week and then burning out. Think slow and steady, not all or nothing.

Typically, the biggest transformations come from the people who keep showing up, even on the messy days.

Make starting simple. Harvard research shows that by lowering the effort required to begin a task, you increase your chances of following through. So, anything you can do ahead of time to make things easier really matters.

How can you use this to your advantage?

Here is the pattern the science gives us
Tiny action → small win → dopamine → motivation → repeat

You do not need a spark of inspiration to start. You just need the tiniest step.

Keep it simple and try these each day

Pick one small thing. Then, make it smaller

• Plan on doing a 30min workout? Schedule a 15min one instead.
• Walk on your break at work, for just 10 minutes.
• Instead of “eating healthy”, prepare a simple, healthy snack for the week
• Want to start Yoga? Start with 10 minutes of stretching instead.

Set the stage. Make it easy to begin

• Pack your gym bag and leave it at the front door.
• Lay out your workout outfit the night before
• Plan your workouts for the week on your calendar

Track it

Bust out that cute calendar and check it off. One satisfying checkmark per day can go a long, long way.

Celebrate the small stuff

Give yourself that little moment of yes, I showed up. Your brain needs that acknowledgment to lock in the habit.

After just a few days, you will begin to notice that motivation feels lighter. Less dramatic. More natural. And that is because you created it through action.

The Heather Robertson app makes it easier than ever to build habits, track progress and stay consistent even when motivation is lacking. From customizable calendars, progress tracking, and achievement badges - you'll have the tools needed to help you along the way.
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