Resource · ~6 min read
How to get motivated.
In short
Motivation is the drive to start something and keep going. Most people wait to feel it before they begin, but it usually arrives after the first step. What helps is starting with a very small action, linking the goal to a reason that’s genuinely yours, relying on routine rather than willpower, and tracking progress without beating yourself up.
Rose Markotic · Anxiety Skills Coach
Rose’s path here runs through more than a decade of clinical training and practice — graduate training at Santa Clara University and years inside Dr. David Burns’ TEAM-CBT group at Stanford, the home of the measurement-driven framework.
Why do I have no motivation?
Motivation drops when a goal is too big or vague, when it isn’t really yours, when you’re exhausted, or when fear of failing gets in the way. Many people read this as laziness, but it’s usually tiredness, overload or a goal that needs shrinking.
How do you get motivated?
1. Start before you feel ready
Waiting for motivation often means waiting forever. Take a very small first step, then notice how you feel afterwards. Motivation more often follows starting than comes before it.
2. Shrink the step until it's easy
"Start running" is a big goal. "Put on my trainers and walk for ten minutes today" is a step. If even that feels like too much, the step is still too big.
3. Link the goal to a reason that's yours
Write down why the goal matters to you, in your own words. Goals that come from "I should" fade fast; goals tied to what you genuinely care about last longer.
4. Let routine do the work
Willpower is unreliable; routine isn't. Attach the new habit to something you already do: after your morning coffee, after work, before dinner. The fewer decisions, the fewer chances to put it off.
5. Track progress, not perfection
Record what you did, not what you didn't. When you miss a day, carry on the next without self-criticism. Self-criticism uses up exactly the energy you need for the next step.
If you keep putting things off, see how to stop procrastinating. If your energy is gone for everything, see how to recover from burnout.
When to see a licensed professional
A loss of interest and energy for almost everything that lasts more than two weeks can be part of low mood or a physical health problem. If you notice it, or have thoughts of harming yourself, please see your GP. Coaching teaches skills; it isn’t a substitute for clinical care. The crisis resources page lists 24-hour lines for the UK and across Europe.
Frequently asked
Common questions
- How do I get motivated when I don't feel like it?
- Take a very small first step, small enough to do right now, and don't wait to feel ready. Link the goal to a reason that's genuinely yours and attach the habit to something you already do every day.
- Why do I have no motivation for anything?
- Often because of tiredness, overload, a goal that's too big or a fear of failing. If a loss of interest in almost everything lasts more than two weeks, talk to your GP, as it can be part of low mood or a health problem.
- Is motivation the same as discipline?
- No. Motivation is a feeling that comes and goes; discipline, or better, routine, is what carries you when motivation isn't there. That's why a good routine is more reliable than waiting to feel motivated.
- Can a coach help with motivation?
- Yes, with clear goals, small steps and tracking progress. Rose works online, in English, across the UK and Europe. The first 20-minute call is free.
Next step
First the step, then the motivation.
Rose works online, in English, across the UK and Europe. A free 20-minute call sorts whether it fits.
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