Why Your Identity Might Be the Missing Piece in Your Transformation

Thought For The Week

What we believe about ourselves has a powerful influence on the way we behave. This idea that we are motivated to act in ways and interpret experiences that align with our identity is known as identity-based motivation theory. When there’s a mismatch between our goals and our self-image, change can feel like trying to force a square peg into a round hole. For example, if I see myself as not a morning person, then early starts will always feel like a battle. But, when we take action—and build some consistency around that action—our actions begin to reinforce a new identity. We’re no longer just trying to do something different—we’re becoming someone different. And that’s where lasting change begins: not just with what we do, but with who we believe we are.

Exercise Tip

You might think of exercise as something that you should be doing, rather than something that’s a natural part of who you are. You might think, “I’m not a gym person” or “I’ve never been athletic.” These beliefs can create resistance before you even begin. But if you can just get started, then over time, with a little consistency and a few small wins, something begins to shift. You’re building proof. Every completed session becomes evidence of a new identity: I’m someone who moves their body. I’m someone who follows through. I take care of myself. Eventually, exercise is no longer something you’re trying to shoehorn in—it’s just something you do, because it’s part of who you are.

Try this: When thoughts like “I’ve always been lazy” or “I never stick to anything” come up, try to recognise and reframe them. You might say, “That may have been true in the past, but every time I take action now, I’m rewriting that story.” Awareness and reframing are key to shedding old identities. You can also start building a list (in a journal or on your phone) of every small action that supports your new identity. Things like showing up to a training session, prepping a meal, going for a walk. This is evidence, and when you see it laid out, it becomes harder to argue with your progress.

Nutrition Tip

You might be starting out with the belief that you’re someone who can’t resist junk food, or that you just aren’t disciplined when it comes to snacking. But it’s not about being perfect—it’s about building small, consistent proof that you’re becoming someone who makes healthy, nourishing choices. Choosing a balanced meal, prepping food ahead of time, or even pausing to ask, “Is this what the future version of me would choose”? are all acts that reinforce a new identity. Over time, healthy eating stops feeling like a set of rules to follow and starts feeling like a reflection of who you are: someone who respects their body, values having energy, and makes decisions that align with their goals.

Try this: Ask yourself: “What would the future version of me choose?” Before meals or snacks, take a brief pause and ask what the you you're becoming would do—the version of you who feels great, has energy, and eats to support their goals. This creates a moment of alignment between intention and identity.

Links & Resources

Article: In this short article, James Clear provides a concise summary of how identity ties into long-term behaviour change.

Blog post: In this article, fitness trainer Jonathan Cooke explains how adopting the identity of someone who exercises can transform motivation from external pressure to internal drive.

Recipe: Recipe: Make a batch of my chocolate orange energy bites for an un-processed and healthy alternative to a biscuit.

Inspirational Quote

"You do not rise to the level of your goals. You fall to the level of your systems."

James Clear