When you don’t feel like doing something — especially something you haven’t tried or succeeded at before — you might say, “I don’t feel motivated.”

To get going, maybe you read quotes, listen to music, or watch an inspirational moving hoping to find your spark. 

But, here’s the problem: boosting motivation doesn’t work that way. 

We think motivation leads to action, when — in reality — taking action increases motivation. 

We think motivation leads to action, when — in reality — taking action increases motivation.

If it seems like a backward process, well, we would agree. It almost seems unfair that you need to dive into something even if you don’t have the mental support and energy. But, that’s how it works.

While we didn’t design the human body, we can help you work with it to ensure that if motivation is low — or hasn’t even been created because you’re trying something new — that you can still set yourself up for success. 

What is Motivation?

Motivation comes from the Latin word movere, which means “to move.” So, in theory, it makes sense that motivation helps you go places in life. 

But, if you want to feel motivated, you need to move (or, more appropriately, take action) first and then the motivation comes. 

Neuroscientists have studied motivation and found that if your brain can understand your challenges, goals, and hurdles, then you’re more likely to have the type of mental energy needed to achieve your goals. 

It’d be great to have lots of motivation, but that’s not the default mode for many new tasks. When you try something new or want to achieve a goal, a part of your brain (your right prefrontal cortex) lights up that creates doubt and disbelief. Your brain is capable of helping you take on the world, but unfamiliarity can lessen your drive.

If you want more motivation, you need to tap into the left prefrontal cortex, which increases mental energy and focus. This other side is fueled by hope, inspiration, and a belief you can succeed. 

What separates drive (left side) vs. dive (right side)?

Your brain needs to understand the actions it’ll take to achieve the goal, and it needs to feel realistic. 

If you can accept this concept, you will have the motivation needed to succeed with many diet and fitness plans.

Why You Have Low Motivation For Diet and Fitness

Many diet and fitness plans are a trap. One that is designed for you to start and stop with limited success. We help clients achieve every goal from fat loss to muscle gain, and we see a common pattern that we work to undo. The pattern usually falls into two categories: : 

Option 1: You want to start a plan and maybe buy a book or diet program. It’s possible you join a gym. But, you never really start or gain momentum. It’s frustrating from the start and you blame yourself. 

Option 2: You start a plan and feel excited. You get new workout clothes, buy healthy food, and dive in with extreme compliance. You likely see some initial success too. Eventually (usually around the 4-week mark), you’ve suddenly lost motivation, almost as if it was sucked from your body. Going to the gym is harder. Eating healthy is no longer empowering; instead, it now feels stressful. 

In both options, you end up in a similar position. The pressure starts getting to you. You sneak in desserts or snacks that are not part of the plan. Piece-by-piece, you start making decisions that you know are less than ideal, and — as a result — you give up on the vision of what you want to achieve.

So, why is it such a likely outcome when your desire to change is so strong?

Unlike most diet books, I’m not going to suggest detox, tell you to buy a supplement, or recommend “one change that will fix everything.“

Sometimes the problem is the plan itself, whether a faulty 4-week fix or a diet plan not designed for your body.

The bigger issue is you’re missing a basic concept that allows you to succeed.

Motivation is real, but relying on it is likely to lead to frustration and failure. 

Why You Lose Motivation

There are two primary reasons that make it hard to rely on motivation. Instead of thinking of motivation as a jumpstart or a first step, think of it as a refuel. 

Motivation is much more likely to keep you going and help you reach your goals rather than help you get started. Luckily, getting started doesn’t mean crushing a month’s worth of workouts or eating all the superfoods. It’s much easier but requires you to rethink your typical approach. 

Your brain is amazing, but if you want to make it work for you, it’s helpful to know how it works. 

As we mentioned, action increases motivation. Your brain is wired to increase motivation for the things we’re confident about, have tried, and understand. The habits we build create feedback loops that make it easier to repeat them. The habits we haven’t built are harder. So, you need to think about how you can make it easier to build a habit before you just jump in and begin a new plan.

The motivation will come…if you give yourself the right tools.

There’s another important reason why it’s hard to rely on motivation when you’re beginning a program. The area of your brain that controls motivation and willpower is the same part of your brain that also handles your day-to-day tasks, short-term memory, and focus. It’s more overworked than your Instagram feed.

Take a minute and think about everything you have to manage on a daily basis. And now, imagine that same overworked employee also has the responsibility of dragging your butt to the gym, eating the right foods, and preventing you from half a dozen old fashions at the end of the day.

If you really want to transform your body, the most important plan starts not with your body or meal plan, but instead an approach that will strengthen your mind.

The Science of Increasing Motivation (And Powering Body Transformation)

For many years, scientists tried to figure out how to increase motivation. Turns out, you don’t increase it directly. Instead, you make it easier for your brain to feel motivated. 

That is accomplished with intention and commitment—two acts that turn your goals into a clear framework that your brain can get excited about. If you can train your mind to understand your goals (and what you’ll do to accomplish them), you can trigger motivation. 

It’s the difference between visualizing a goal in a way that your left prefrontal cortex lights up and gives you the power to persevere and succeed, or having your right prefrontal cortex shut you down.

This might seem like a joke, but the facts are undeniable: there are countless studies showing how making a commitment—and preferably writing down your intentions in specific details—make it much more likely that you’ll not only stay on task but also achieve your goals. 

It’s behavioral psychology 101, and, while it’s not as sexy as meal plans and new workouts, if you make commitments first, then those plans will become more effective. 

Research from the British Journal of Health Psychology suggests why this gets the job done better than “just starting.” Scientists focused on helping people become more consistent with workouts. In the experiment, one group tracked their exercise [the control group], and another group tracked exercise but also tried to increase motivation [the motivation group] by reading about how exercise prevents disease. The idea here was that your brain could better understand why your goal was so important.

A third group [the intention group] did the same thing as the motivation group, but they also had to specify their intentions in the following way:

During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].

The results? “Compliance” was considered exercising 1 time per week. In the control and motivation group, about 35 percent of participants exercised, at least, once per week. 

As for the intention group, they had an astounding 91% compliance rate. 

Other research, such as work done in Norway, found that those that formulate a plan for their diet eat healthier.

How To Boost Motivation (And Never Run Out)

If you want to increase your motivation, there are several steps you can take. Researchers from Australia found that moving slowly helps you achieve your goals faster. Instead of trying to master multiple habits, it’s more effective to take a step-by-step approach, such as building one habit at a time. This helps reduce cognitive load, which means your brain can both learn a habit and increase motivation. 

In simple English: when your brain has less to process, it makes it easier for you to eat more vegetables or consistently find your way to the gym.

When you create big tasks (I’ll lose 20 pounds), your brain relies on precedent. So, unless you’ve succeeded at this goal before, then there’s a chance your brain will remind you on a subconscious level of past failures, and that can trigger learned helplessness. Fail enough and you come to expect failure.

Instead, if you can focus on attainable small goals, find ways to make it clear why they are important, and set intentions, then you’ve created an environment for good habits, less stress, and more motivation. 

You still have to work hard, put in the effort, and stay consistent. But, when you make your goal simple, clear, and easy to follow, you reinforce a process that makes success a more likely option.

It might seem basic or even ridiculous. But, in no time, you won’t worry about lost motivation. Training your brain for success will build a mindset that will guide you to success.

READ MORE: 

Why You Gain Weight on Diets (and the Simple Fix That Will Keep Off the Pounds)

Winning the War on Hunger: Practical Solutions to Overeating

How Often Should I Change Reps?

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

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More importantly, these posts are designed to take the lyrics and interpret in a way that adds meaning or value to your life. -AB

The Music: “To tell you the truth, I’ve said before tomorrow I start in a new direction. I know I’ve been half asleep; I’m never doing that again. I look straight at what’s coming ahead and soon it’s going to change in a new direction. Every night as I’m falling asleep these words repeating in my head.” -“Come Downstairs and Say Hello,” by Guster

Success breeds more success. But the real goal is to make the process easier so you will believe.

The Mindset: Don’t Wait for Tomorrow

The fitness industry is filled with wishful thinking.

We want to lose weight. We want to build muscle. We want to be healthy and avoid disease.

Intention is not the problem. It’s execution.

But what’s at the heart of why we can’t execute? Is it willpower? Is it a true desire? Is it laziness? (As so many ‘fit’ people like to suggest.)

I think it’s something simpler: it’s success versus failure. Is there a structure in place that enables you to succeed and then believe?

This song hits at the core of our need to become better. Everything about it takes you through the emotions of change.

The slow, almost-somber start and pace reflects probably what most feel when they take on a new journey: the words are there, but the belief isn’t.

But then at some point a pivot occurs. There’s a pause. A break in the music. A shift in mindset.

The pace picks up. The sound of the music is different. And there’s hope, life, and a genuine belief that this is going to happen.

In this song it occurs right around right around 1:45. You can hear the shift. It’s the proverbial light bulb going off. The spark. And then, just like that you believe. You feel it in full force right around 2:50 and it’s almost as if you’re listening to a completely different song.

So how do you get to the 1:45 timestamp in your life?

Make yourself believe sooner. Restrict the barriers that prevent you from feeling success immediately.

Don’t wait for tomorrow to start. Don’t make the goal so high.

If you want to get back in shape, start somewhere simple. Maybe it’s telling your friends about your goals, or sign up for a consultation or meet with a trainer. Watch a Rocky montage and get fired up to lift some weights. It’s part of what I find interesting in the title of the song: It’s not about going upstairs. It’s come downstairs and say hello. Make it a downhill process.

Every box that you “check off” is success.

Success breeds more success. But the real goal is to make the process easier so you will believe. The ability to reach your goals should be inevitable and not a question.

When that happens, you will go to sleep every night with the words repeating in your head.

You can change. You will change. This time it’s really going to happen.

Why? Because tomorrow you start in a new direction.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Music Mindset: Don’t Wait For Tomorrow appeared first on Born Fitness.

Not just “New Year’s resolutions,” but any commitment to change. It wasn’t that long ago when vowing to become better, finding the areas of your life that needed improvement, and creating a sense of optimism was met with acceptance.

But there’s a shift occurring. Somewhere along the way, those who use January 1 as “National Goal Setting Day” were criticized for a variety of reasons. Instead of encouraging people for their efforts, the sentiment became, “You shouldn’t need a day to motivate you to become better. You should be inspired every day.”

To that, I have a simple response: Who cares?

Who cares what motivates someone to change—as long as they are motivated. What difference does it make if you set your goals on January 1, July 22^nd, or every third Wednesday of the month? If you like setting resolutions and it makes you feel better, then do it.

The real issue isn’t about a desire to change — it’s why you oftentimes fall short of your goals.

Every year millions set resolutions and fail. Or sign up for personal training and can’t lose weight. Many others dream of a better job and end up stuck in the same position. Write the script however you want, but many are unfulfilled and looking for an explanation.

Out of frustration, we try to create reasons for the failure.

Maybe resolutions are the problem. If so many people do them, maybe they should be eliminated.

I’m not for or against resolutions. I’m a supporter of doing whatever works for you.

Finding that sweet spot is less about putting labels on a solution, and much more about understanding the right questions to ask so that you can figure out the answers you need. Or in this case, understanding how your approach to change is oftentimes flawed.

Fear Factor

There’s a reason you read articles like the one you see here.

And it’s not self-improvement.

It’s curiosity. And maybe more accurately fear.

It’s not that you’re fearful that you’re not becoming better; you’re worried that there’s something you’re not doing that you should be.

People fail not because they lack the desire or ability to succeed. But oftentimes they suffer from what is called “ego depletion.” In other words: mental fatigue. I’ve written before about the importance of willpower and how it’s a real thing.

Our struggles are tied to a lack of control. And that control results from an overwhelming number of urges in life. Each one drains your willpower a little more and leaves you with little to get the job done.

So your job is not so much “identify the goal” (such as lose weight), but find ways to become more honest with yourself and narrow the focus of what you really need to work on.

Go Slow to Go Fast

There are probably one thousand ways to write a “Make your life better” article.  You can start with a quote. You can create a list. You can even build a flow chart or an infographic to visually inspire.

I’ve tried many of these before. Some with success. Others without. And most—like all things in life—with mixed reviews.

But maybe the most direct way to do it is to show it from my own eyes.

Every year I work with dozens of people one-on-one to help them reshape their lives and gain more control. They let me into their lives. Make me their family member. Their brother. Their friend. Their trainer and therapist and bartender. Whatever it takes.

I listen. And learn. And watch them change me.

The more you work with people the more you learn exactly how to help them. Sometimes they need information, other times they need inspiration (as in they need to believe that the info/lesson applies to them), and the other category is direction.

This is where we need more help. Less time saying “Do exactly this” and more time saying, “Find how this applies to your life.”

You don’t need me to tell you that you must love your life. You know that. And you don’t need me to tell you how to live your life.

Your life is your own. My life is mine. And neither is better than the other. Each is distinct and handcrafted. So instead of telling you what to do, which only adds more mental fatigue and sucks up the willpower, it’s more important to give you tools and options that you can use to simplify your approach.

Tomorrow starts today

I truly believe that the people who are able to write their own script are the ones that learn the most—in both successes and failures—and can become better, stronger, and create the life they want.

Only you can carry your torch, but sometimes you need a match to see the paths a little more clearly.

With that in mind, here are 5 options of what you can do to be the change. It doesn’t matter if it’s to start a new year or at any time you feel you need a kick-start. Search for these answers and use these questions to narrow what is missing in your life. Then apply in small pieces. You don’t have to make these changes all at once. Focus and take an aggressive approach that puts you in control. Once that happens, then the changes are more likely to occur.

Life Changer #1: Do something you used to love

People talk all the time about how much more children smile than adults. It’s natural because as a child you don’t have any stress. But as children, we also care less about what others think and simply do things because they are enjoyable.

That simplicity of doing something just because is an asset found in some of the happiest people in the world.

Stanford psychologist found that the perception of control over enjoyable activities in life is important to fulfillment. In other words: You should be doing things you like because you like them. There doesn’t have to be a reason or a purpose, and you shouldn’t have to give an excuse.

So think about what you used to enjoy and explore the reasons why you stopped it. Many times there was no good reason at all, and it might be a great time to turn back the clock as you move forward.

Life Changer #2: Ask, “What have I wanted to do that I keep avoiding?”

Most people’s lives are filled with routines. Wake up, make meals for yourself and/or your children, go to work, maybe talk with some friends, eat dinner, sleep, and repeat.

There’s nothing wrong with these patterns but they limit your ability to find missing pieces. Sometimes we become so focused on what we are doing wrong that we fail to consider we might be doing everything right—but that certain elements are missing that could make us happier.

Not only does this remove some pressure of searching for things that are wrong, it will open you up to new experiences that you may have never realized were central to your happiness.

Life Changer #3: Reassess…and then try again

For the past 6 years, I’ve been missing something that I love: teaching. So after years of saying, “I’ll do it next year” I finally jumped back into education by teaching an online course for a university.

It was great being able to teach again—but it did it not go according to plan. Not even close. There were many reasons why I didn’t succeed, and the easy answer could have been, “I suck.” (I’m sure many of my students might think that’s the case)

But I read all the bad reviews. Talked with my supervisor about what I could have done better. I rewatched every lecture (they were online and recorded), and made a list of everything I would improve and could have done better.

My approach was focused: No excuses. No finger pointing. And most importantly no quitting just because things didn’t go the way I had hoped.

If I’ve said it once I’ve said it 100 times: Failure is oftentimes a part of success. Sometimes, it might even be necessary for success. But the great ones don’t let their struggles tear them done—they use them to build back stronger.

Next time you face a moment where you didn’t meet your goals, don’t chalk it up to a loss.

In life, there is always another quarter if you choose to stay in the game. And if you make the right adjustments, odds are you will win.

Life Changer #4: Ask a Friend for Criticism

This is something I’ve learned from writing books. When you’re so close to a project (such as your own life) oftentimes it’s hard to see what’s missing and the areas that need the most improvement. Just like training a muscle, we oftentimes do more of what we love and avoid what we really need.

In an ideal world, your friends will call you out when you need help. But sometimes your “problems” are not anything serious. So instead of waiting for someone to say something, you should take action and ask for a review. It’s like what you’d get in your job, but this comes from someone you definitely respect and trust.

Don’t take this as a bad thing, and don’t get angry at your friend for what they might say.

Remember: criticism is not a way to make you feel bad. It is a guide to help you become better.

Life Change #5: Give More

A close friend of mine was recently feeling frustrated with his job because he was working in an environment that generated negativity. My friend watches as those at the top of the corporate ladder seemed to break all the laws of being a good person. He was left with two options: Embrace a “nice guys finish last” mentality or try and rage against the machine.

He chose door #2 and decided to be good and do well in spite of the negativity.

It’s a choice we’re oftentimes forced to face: We are oftentimes more aware of the bad in the world (even if it’s the minority), that it’s easy to wonder, “Will doing good really make a difference?”

It does. In a big way. Just like the commercials of paying it forward, we are a society of observational learners. When we see people do “bad” and get ahead it reinforces a belief that we can do the same. But the opposite is also true. When you do good, other people see it. Even if they don’t mention it, they see it and it inspires them to do the same.

How does giving more make your life better? Giving is the ultimate test of passion. When you do something with no expectation in return, you easily find what fuels you. (And conversely, what doesn’t.) You also learn about your ability to communicate, lead, and follow tasks that might be outside of your comfort zone.

All of these are valuable but oftentimes they are learned in a pressure situation, like your job. When you can build capabilities in a less stressful situation (such as when you’re volunteering your time), you remove many of those barriers and grow as a person in ways you would never expect. Many of my best lessons in leadership came not from running a company but while tutoring inner-city children during my spare time.

Not to mention, if we all gave more—whether to charity, your friends or family, or a complete stranger—we would inspire others to do the same. You can give money, offer help, or just ask someone how they are doing and if you can help out. If more people decided to make this a priority, it would create an army of people all united by one cause: to help others.

It’s so simple but it’s effective. Give to one. And that one could be the spark that not only pushes you but also helps many.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

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