How to Stay on Track When Motivation Dips
Hi ,
I did a poll recently on Instagram asking: “What’s your biggest barrier to feeling healthier right now?”
The options were Motivation or Time (Instagram only allows two options for polls!).
Thank you to everyone who voted - the results came in with 54% of you selecting “Motivation” and 46% selecting “Time.”
So in this month's newsletter I want to focus on motivation, and share some practical ways to stay on track with healthy habits - whether that’s exercise, nutrition, or anything that supports your wellbeing.
What is motivation?
Motivation is the internal or external driving force that initiates, guides, and maintains goal-oriented behaviour. It is the reason behind our actions, combining desire, need, and purpose to spark effort, persistence, and direction toward achieving specific outcomes. It drives productivity and helps us meet both basic needs and long-term goals. (The Oxford Review)
Motivation naturally comes and goes - as your votes clearly showed!
So what causes it to fluctuate?
A few common factors include:
Low energy, stress, and hormonal changes
Decision fatigue
Life disruption (travel, family pressures, illness)
Emotional overload (stress, overwhelm, boredom, low mood)
Unrealistic expectations
Here’s the key mindset shift:
Reaching your health goals comes from consistency, not perfection.
You don’t need to smash every workout or eat perfectly balanced meals all the time. You just need enough consistency to keep the momentum going - even on the low days.
What this can look like in real life:
High motivation days
Go for it - lift heavier, run further, try a new healthy recipe. Enjoy the energy.
Low motivation days
Do a shorter session, reduce the intensity, but still show up.
No motivation days
Do something small that still supports your health:
Stretch while the kettle boils
A 10-minute walk around the block
A simple freezer meal instead of takeaway chaos
The goal is the minimum standard of your healthy, not “all or nothing"
Consistency is built on low motivation days -not high energy ones. And consistency is what builds habits.
Once healthy routines become habits, they stop feeling like a decision.
Practical ways to stay motivated on low days:
1. Schedule it in
Put exercise and healthy meals in your diary like appointments.
When it’s planned, there’s less decision fatigue - you just show up.
2. Focus on small, repeatable wins
Big goals are great, but motivation grows from small steps.
Focus on how you want to feel after:
Energised after exercise
Clear-headed after a good night’s sleep
Lighter and more balanced after nourishing food choices
3. Get your support crew involved
Accountability is powerful.
Share your goals, exercise with others, or swap healthy recipes with colleagues.
You’re far more likely to follow through when others are involved - and motivation becomes contagious!
4. Make it easy
Reduce friction:
Lay out your workout clothes the night before
Plan your food shop so healthy ingredients are ready
Use simple rules like “never miss twice” or “I only need to do 10 minutes”
(And yes - 10 minutes usually turns into more once you start.)
5. Remember your “why”
Write it down. Revisit it often. Share it.
Maybe it’s:
More energy and better mood
Feeling confident in your body
Long-term health and strength
Training for a challenge or event
Simply feeling good more consistently
Your “why” is what pulls you through when motivation dips.
A few years ago, I was training for a triathlon and my sister printed photos of a very fit looking triathlete in action - with my head superimposed on it. I stuck them inside my wardrobe so I saw them every morning . It made me smile and reminded me of what I was working towards.
Final thought
Experiment and find what works for you, we’re all different.
But the key is this: put systems in place that support consistency, not just motivation.
Because over time, those habits stop feeling like effort… and start feeling like brushing your teeth. You do them on autopilot!
Why not try one or two of these tips if you're struggling to stay motivated. Let me know how you get on, I'd love to know.
Write engaging and informative content that will help your readers understand your message.
With warmth,
Zoe
Hi, I’m Zoe – health coach and registered nurse.
I support busy women in midlife to reduce stress, balance hormones, boost energy, and manage weight in a way that feels realistic and kind to their bodies.
Life is busy, and knowing where to begin with health changes can feel overwhelming.
Through a supportive, aligned coaching partnership, I help women feel back in control of their health and confident in the steps they’re taking.