Action Creates Motivation (Not the Other Way Around)
Lynne Steiner • March 3, 2025
Stop Waiting for Motivation—It’s Not Coming
You know that magical burst of motivation you’re waiting for? The one that’s going to launch you off the couch, into your workout gear, and straight to the gym with Rocky-style intensity?
Yeah, it’s not coming.
Motivation is like a flaky friend who always promises to show up but ghosts you at the last second. If you’re sitting around waiting to “feel ready,” you’ll be waiting forever. The truth is, motivation doesn’t come before action. Action creates motivation. And once you understand this, you’ll never get stuck again.
The Motivation Myth That’s Holding You Back
Most people believe they need motivation first—like it’s the magic key that unlocks all fitness success. They think:
👉 “Once I feel motivated, I’ll start working out.”
👉 “When I have more energy, I’ll eat healthier.”
👉 “If I get inspired, I’ll finally commit to a routine.”
But here’s the real secret: Motivation follows action, not the other way around.
That’s right. The simple act of starting—even when you don’t feel like it—triggers motivation. It’s like rolling a snowball downhill: the hardest part is that first push, but once it starts moving, momentum takes over.
Why Waiting for Motivation Leads to Nowhere
If you rely on motivation, you’re setting yourself up for inconsistency. And inconsistency is the silent killer of progress. Here’s why:
1. Motivation is as Unreliable as WiFi on an Airplane
- Some days, you’ll feel fired up. Other days, you’ll want to glue yourself to the couch and eat cereal straight from the box.
- If you only act when you “feel like it,” you’ll skip workouts, make excuses, and stall your progress.
2. Procrastination Feeds on Inaction
- The longer you wait, the harder it is to start. Your brain builds up the task into some impossible mountain when really, it’s just a few steps up a hill.
- “I’ll start Monday” turns into “I’ll start next week,” and suddenly, it’s been six months, and you’re wondering why your gym clothes still have tags on them.
Action Sparks Motivation (Not the Other Way Around)
Here’s where things get interesting. The moment you do something, no matter how small, your brain shifts gears:
🔹 You do one squat → “Well, I might as well do five more.”
🔹 You put on your workout shoes → “Eh, I guess I could go for a walk.”
🔹 You drink water instead of Diet Coke → “Maybe I’ll make a healthier choice for lunch too.”
See what’s happening? Taking action—even the tiniest step—creates momentum. Your brain starts getting on board. Your body wakes up. And before you know it, you’re in motion.
How to Trick Yourself Into Action
Now that you know motivation is overrated, here’s how to hack your brain into doing the thing even when you don’t feel like it:
1. Commit to Just 5 Minutes
- Tell yourself, “I’ll just do 5 minutes.” That’s it. No pressure.
- Once you start, you’ll probably keep going—because getting started is the hardest part.
2. Lower the Barrier to Entry
- Make things stupidly easy to begin.
- Sleep in your workout clothes. Keep a water bottle next to your bed. Set your gym shoes by the door.
3. Create a Non-Negotiable Habit
- Brush your teeth → Put on workout clothes.
- Make coffee → Do 10 air squats.
- Get home from work → Walk around the block.
- Attach your workout to something you already do daily, so it becomes second nature.
4. Remove Decision Fatigue
- If you have to “decide” whether to work out every day, you’ll give yourself too many outs.
- Instead, schedule it like an appointment—no thinking, just doing.
The Bottom Line: Motivation is Overrated
If you’re waiting to feel motivated before you take action, you’ll be stuck forever. Instead:
✔ Take action first—no matter how small.
✔ Let momentum do the rest.
✔ Stop treating workouts like an option. Make them a non-negotiable.
Your future self will thank you. Now, go do one
thing—right now. Even if it’s just standing up and stretching. Because the second you start, you’re already ahead. 🚀
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It’s been six months since Matt joined the CFR fam, and what a difference those months have made. When he first stepped through our doors, his goal was simple: to feel stronger and get back to doing the things he loves. Fast forward to today, and the changes he’s experienced have far exceeded those expectations. Take his waist measurement, for example. Since January, he’s dropped 3.5 inches! But the numbers on the scale don’t tell the full story. Matt’s confidence in the gym is at an all-time high. He’s noticed major improvements in his performance during our WODs and even on the ice during his hockey games. The best part? Everyday tasks like mowing the lawn don’t feel like a workout anymore, thanks to the endurance he’s built over time. It’s these kinds of wins, both big and small, that matter most. At CFR, we’re not just here to help you lift more or run faster. We’re here to make life easier, healthier, and more enjoyable, whether that’s helping you hit a new PR or making mowing the lawn feel like a breeze. We’re proud of everything Matt has accomplished, and we’re excited to keep supporting him as he continues his journey. If you’re ready to take the first step towards a stronger, more confident version of yourself, click the Book and Free Intro button in the top right corner and let's chat about what CFR can do for you. 💪
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