Feel Unmotivated? Here’s How to Take Action Anyway

I love the fresh start of a new year.
But let’s be honest.

All the resolutions, goals, intentions, planning, and picking a “word of the year” can come with mild panic and the pressure of falling short of our own expectations.

It’s funny how we believe we’ll be a completely different person with a whole new set of behaviours come January 1st.

As if we didn’t just drag our same old December brain into January with us!

Listen, I’m all for setting big goals and chasing after those dreams—but I’m also realistic about how our minds work, and what it really takes to create sustainable success.

It’s why I’m not at all surprised when I have a great session with a client. She leaves feeling motivated, inspired, and excited to take action—only to show up the next week feeling deflated, wondering where her motivation went.

It’s also why I know most people, by the end of January, will have abandoned their new diet, exercise routines, or healthy habits. A few “bad days” become a few “bad weeks,” and then the proverbial towel gets thrown in.

So over the next few weeks, I’ll be sharing simple mindset shifts to help you sidestep some of the most common pitfalls when it comes to achieving your health, weight, and wellness goals (or any goal, really).

Let’s start here:

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Mindset Shift: Motivation Isn’t a Prerequisite for Action

A fresh start can bring a renewed sense of motivation and inspiration. Both can be helpful in the beginning as we integrate new habits into our daily routine.

But at some point, the well runs dry.

The truth is, we don’t just “lose” motivation.
We create motivation with the thoughts we’re thinking.

Specific thoughts produce the feeling of motivation.
When we “lose motivation,” it’s usually because our thinking has shifted—we’re no longer focused on the thoughts that inspired us before. Or those thoughts simply don’t work for us anymore.

This could happen for many reasons: maybe the thought isn’t believable anymore, or maybe the novelty has worn off.

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One Option (That Sometimes Works)

You can try to find a new thought that recreates the feeling of motivation or inspiration.
Sometimes that works.

But let’s be real—some days, it just doesn’t.

Life is 50/50.
We have good days and hard ones.
Plans fall through. We get run down. Upsetting things happen.

When that happens, “drumming up” motivation might not be something we feel like doing.

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A More Realistic Approach

First: Plan on it.
Assume there’s a very real chance that when the time comes to do the thing, you won’t feel like it.
That doesn’t mean anything has gone wrong.

By all means, set yourself up for success: lay out your workout clothes, stock your fridge, make a plan.
But don’t panic when your motivation disappears. Expect it.

Second: Take action anyway.
You can feel unmotivated and still take meaningful action.

Think about your job—you probably don’t always feel like going, but you do because there are other emotions—like responsibility or commitment—driving your behaviour.

The same goes for your health habits.

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Helpful Emotions That Can Fuel Action

• Confident
• Determined
• Courageous
• Curious

Consider the thoughts that create these feelings in you.
Here are a few examples:

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Thoughts That Fuel Action

Example #1: Feeling Determined

• I’m going to figure this out once and for all.
• I was made for more—I’m done struggling.
• I’ll keep showing up even if it’s just the bare minimum.
• Something is better than nothing.
• This won’t be my story forever.

Example #2: Feeling Courageous

• No matter how many times I fail, I won’t quit.
• The payoff will outweigh the discomfort.
• I’m going to show myself what I’m capable of.
• I want to be an example of what’s possible.
• I can get through this—this is a blip in my journey.

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Putting It Into Action

Try brainstorming your own list of thoughts that stir up the emotions that get you moving.
Or borrow a few from above.

Author Steven Pressfield (The War of Art, Turning Pro) talks about the difference between amateurs and professionals:
Amateurs wait for inspiration. Professionals show up regardless.
That’s what gets results.

Sometimes, all you can give is the bare minimum.
That’s still worth something.

Motivation isn’t required.
Feeling “ready” isn’t either.

Often, the very actions you’re resisting—moving your body, cooking healthy meals, getting to bed on time—are exactly what will support you most on the hard days.

~Elaine

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Ready to permanently lose weight, stop overeating, and create a more peaceful relationship with food?

Learn more about my private 1:1 program here.

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Download a copy of my Elegant Eating Handbook to learn timeless strategies for lasting weight loss and a peaceful relationship with food.