You Don’t Need to Be Motivated, You Need a System.

If motivation were reliable, we’d all have clean houses, perfect skin, and six-pack abs.

The whole concept of motivation is probably the biggest pile of 💩 there is— mostly because we completely misunderstand it.

 How many times have you said, “ I just don’t feel motivated to do that” or have been waiting for this unspoken “wave” of motivation to come through you in order to accomplish something but it doesn’t?

That’s because maintaining motivation involves a unique blend of variety and consistency so let’s get into it.

We are what we repeatedly do.

Excellence, then, is not an act, but a habit

When we first start anything new we are fully committed and eager, inspired by the change and the possibility. Starting a new workout routine, eating healthier, being kinder, using our phones less, job hunting... Whatever it is that we decide we want to do becomes something that we hit the ground running with. But after a few days, and we step on the scale, lose our patience, get rejected or don’t hear back we really start thinking “What’s the point? This is never going to work”. 

The sensation of Motivation truly starts when you take that first step. That’s a beautiful step to take. However, studies show that the novelty of the “new experience” wears off after a while which exhibits less reward and decreases motivation over time.That’s because you get a higher dopamine hit at the beginning, but as it becomes routine, it just doesn’t hit the same way.  

I read somewhere that athletes that are the most successful are the ones willing to do the same shit every day, over and over again and they can handle the boredom of routine. Whether they want to or not, they show up. Consistently. Every day. That’s the trick. 

Do it bored.

Do it tired.

Do it anyway.

A good way to keep things moving is to freshen the routine up with new activities, locations or even rewards to keep things interesting. 

What are ways that you can challenge yourself to change up your routines in order to stay interested and consistent with your end goal?

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The 2 minute Reset Rule

Two minutes to start. Two minutes to breathe. Two minutes to remind yourself you’re still the boss of your brain.

You don’t need to commit 3 hours to complete a task and create a routine. You need two minutes. Anytime something feels “too big” or overwhelming to start, begin with this rule.

That’s it. Set a timer and just get started. It is not about finishing the task, it is simply about starting it. The biggest pain point of resistance is that space between not doing it and getting started. But once you break that resistance the avoidance disappears and you are off and running. 

This rule works because it helps reduce the perfection paralysis and overthinking. It allows you to build consistency through micro actions and encourages self esteem. The small “wins” also give your brain that dopamine hit it craves and the actions shift you on increasing self trust. You start building real confidence — knowing you’ve got this!

Next time you have to clean a room, do some work, work out/ stretch, or take a step back, commit to 2 minutes and see how it changes your motivation. Start small, start now — your brain will catch up. 

What’s one thing you can give yourself two minutes for today?

Becoming My Best Self

My motivation struggle is an ongoing process but I have found that one thing that has proven to be helpful is making the tasks easier to be consistent with.I wanted to start a gratitude journal but kept forgetting, so I moved it to my bedside table — now it lives there with a pencil. Now when I get up and go to bed I have made it so much easier to remain consistent because I don’t have to get up and go find it. 📝

The Beat on Repeat

The work out song that makes me feel like I can do anything!

Werk Out - Todrick Hall   

The Hustle + the Heart

Despite traveling last week, I still managed to welcome new clients into my therapy practice — proof that balancing family time and business is possible. It was incredible to revisit the spots where I got married and used to work and live with my kids and see some old friends.  Additionally, I recorded some b-roll content in sunny California to use for posts later!

I am excited to be attending the Mindful Mixers: Therapist networking event this week and meet more clinical professionals.

💬 Ready to build your own reset system?
Let’s work together — whether through therapy, coaching, or one of my upcoming workshops. You deserve systems that actually stick. Reach out for your free consultation call!