Action Sparks Motivation, Not The Other Way Around

Thought For The Week

Motivation to change doesn't just appear out of nowhere; it’s something we must actively cultivate. Waiting for a burst of inspiration or a sudden surge in willpower usually just leaves us stuck. Instead, motivation is built by taking small, consistent actions. Each step we take creates momentum, and it becomes easier to keep going. With each step we gain confidence as we realise that change is possible, and we realise that we can achieve more. Our brains start to associate the actions we’re taking with positive emotions, reinforcing the desire to continue. And the more we repeat the behaviour, the more automatic it becomes and the less effort it requires to maintain. In essence, that first step is like flipping a switch; it’s the spark that ignites a chain of actions… But that switch can’t flip itself.

Exercise Tip

If you've been avoiding exercise or haven't worked out in a while, don’t aim for an intense hour-long session on day one. Instead, commit to something that feels really do-able, like a 15-minute walk or 10 minutes of yoga. The key is to take that first step – just do something. Then, after completing your small workout, make sure your give yourself credit. Even a short session helps build confidence and proves that you’re capable of taking action. This positive reinforcement will then help trigger motivation for the next workout. Once you’ve built the habit of working out for 10-15 minutes, you can start increasing the duration or intensity. Maybe you add an extra 5 minutes to your walk or add some light jogging intervals. The key is gradual progress, not drastic change, to avoid burnout and keep things sustainable.

Nutrition Tip

Rather than thinking you need to overhaul your entire diet all at once, focus on making one small change. This could be something simple like swapping a sugary snack for a piece of fruit or starting your day with a nutritious breakfast. Start with something manageable that you feel confident you can commit to. When you successfully make that small change, make sure you reinforce the positive feelings around it. Saying something to yourself like, “Well done me, I’ve taken an important step towards my goal and I feel really good about it.” Once the small step becomes a habit, you can then start adding more over time.

Links & Resources

Article: James Clear explains how to overcome inertia and make exercise a habit in 3 easy steps.

Recipe: To help build a healthy breakfast routine, try my recipe for potato and spring onion pancakes with smoked salmon, ricotta and asparagus.

Recipe: Another recipe for a healthy breakfast routine, try my recipe for orange and cranberry bircher muesli.

Inspirational Quote

"Life leaps like a geyser for those who drill through the rock of inertia."

Alexis Carrel