Why You Don’t Actually Lack Motivation

Written By Alyssa Hermann

Let’s get one thing straight: you're not unmotivated.

But if you're feeling stuck, inconsistent, or like you can't get yourself to follow through... chances are your systems aren’t up to par with your desire for growth.

As an athlete, you didn’t rely on motivation to show up. You had:

  • A coach telling you exactly what to do

  • A team that pushed you to go harder

  • A schedule and a goal that kept you accountable

Now? You have no coach, no “metrics” to aim for, and no teammates expecting you to show up to practice every day.

Of course it feels harder.

So if motivation alone isn’t cutting it, here’s what to do instead:

1. Build External Accountability

Athletes thrive when someone else is counting on them. Recreate this in your life now through:

  • A coach, mentor, or program to guide you

  • A friend or community who checks in

  • A visual way to track your progress (yes, whiteboards count)

According to a study published in Management Science, working out with a friend can increase gym visits by 35%, and people were twice as likely to show up when they had a partner (Woolley & Fishbach, 2017).

Structure matters.

2. Remove Decision Fatigue

This one’s more important than you realize.

One of the fastest ways to kill your momentum is to leave too many choices up to the moment.

  • Should I work out today?

  • What time?

  • What should I eat?

  • Do I feel like it?

By the time you’ve asked all those questions, it’s been 45 minutes and you’ve convinced yourself you don’t actually have time.

Instead:

  • Pick fixed workout times before the week starts

  • Rotate go-to meals (have a note in your phone with food preferences)

  • Simplify your daily routine

The American Medical Association puts it simply: "The more decisions you have to make, the more fatigue you develop and the more difficult making decisions can become." — AMA: What Doctors Wish Patients Knew About Decision Fatigue

So take some pressure off your brain. Decide once. Repeat often.

3. Anchor Your Goals to Emotion

"Be healthier" isn't a goal. It's a vague concept. And vague goals won’t survive when life gets messy.

Real goals need anchors.

Ask yourself:

  1. Why does this actually matter to me?

  2. How will it change my day-to-day life?

  3. Who do I become through the pursuit of this goal?

The more your goal is emotionally connected to your identity... The more likely you are to stick with it.

Because you’re not just building habits. You’re building you.

Final Word: You’re Not the Problem. Your System Is.

You’re not lazy. You’re not lacking discipline.

You’re navigating an entirely different setup than you had as an athlete. And your structure needs to catch up.

Create accountability. Simplify decisions. Make your goals personal.

That’s how you create consistency that doesn’t rely on motivation. That’s how you lead yourself.

References

American Medical Association. (n.d.). What doctors wish patients knew about decision fatigue. AMA. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-decision-fatigue

Woolley, K., & Fishbach, A. (2017). It's about time: Earlier rewards increase motivation to complete tasks sooner. Management Science, 63(8), 2669–2686. https://pubsonline.informs.org/doi/abs/10.1287/mnsc.2016.2545

Alyssa Hermann