Chapter 1: The Reality of Motivation

Feeling stuck? The truth about motivation can transform your life.

“I can barely get out of bed! You want me to run or do yoga? That sounds impossible!” I confessed to my therapist. “I have absolutely no motivation,” I lamented. “Nothing brings me joy.”

I thought this would be clear to her, especially since she diagnosed me with severe anxiety and depression. If I truly had the motivation for enjoyable activities, wouldn’t I be feeling better?

“You may be surprised to learn that your understanding of motivation is flawed,” she replied. “In reality, motivation often follows action; it’s a reward for engaging in activities that matter to you.”

“Everyone has off days,” she continued. “Sometimes, you need to give yourself a push to get started.” This idea of “gifting myself motivation” felt both absurd and hopeful, but I was willing to try anything at that point.

My therapist, AP, encouraged me to commit to a two-week exercise plan. After delaying until evening on the first day, I told myself I couldn’t break my promise right from the start.

Getting off the couch, walking to the living room, and stepping onto the yoga mat felt like scaling a mountain. Yet, once I began, things became easier. After a few sun salutations, I stepped off the mat feeling a tiny bit improved.

As the days progressed, the routine became simpler, and by the end of the two weeks, I no longer struggled to get up for exercise. Surprisingly, for the first time in over two years, I found myself looking forward to something and experiencing joy.

In AP’s words, I had successfully gifted myself motivation—the elusive fountain of inspiration.

Regardless of our mental state, we all encounter moments when we struggle to engage in the activities we need or want to pursue. We tend to procrastinate until anxiety drives us to act, ultimately falling behind or abandoning our plans. Often, we blame our failures on a lack of motivation.

If only there were an endless reservoir of inspiration we could tap into whenever we needed it! Unfortunately, motivation isn’t a constant state; it fluctuates.

The good news is, you can generate motivation whenever necessary. Understanding this simple concept can help you maintain a steady stream of motivation.

The Secret To Becoming UNSTOPPABLE | David Goggins Motivation - Dive deep into the strategies that can make you invincible against life’s challenges.

Chapter 2: Action Creates Motivation

Motivation often precedes action, but what you might not realize is that taking action can cultivate motivation. When you engage in enjoyable activities, the joy you derive serves as a reward. Even completing tasks you dislike can yield a sense of accomplishment, which is rewarding in itself.

This feeling of achievement creates a beneficial feedback loop, encouraging further action.

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By maintaining this cycle, you can successfully establish a healthy routine.

How to Generate Endless Motivation

These strategies helped me escape my rut, and they could be beneficial for you too.

#### 2.1 The Only Way Out is Through

When feeling unmotivated, remember that action is the only way to change your circumstances.

#### 2.2 Plan Over Feeling

One of the most powerful lessons from my therapist was to prioritize planning over emotions. We often fail to make progress if we wait for the right mood. Achieving meaningful goals requires consistency, so make a plan and stick to it.

#### 2.3 Start Small

While dreaming big is important, your initial plans should be manageable. Create a simple, achievable, and rewarding plan to avoid feeling overwhelmed.

#### 2.4 Detail Your Actions

My therapist guided me to outline when, where, how often, and what type of activity I would engage in. For example, I chose to practice yoga at home or run in the park on Mondays, Wednesdays, and Fridays from 6–7 PM for at least 20 minutes. This specificity left little room for excuses.

For intentions to manifest as actions, you need a foolproof plan so compelling that you can’t easily back out.

2.5 Find an Accountability Partner

James Clear discusses the importance of accountability in his book Atomic Habits. When you share your goals with someone else, you're more likely to follow through, as you won’t want to let them down.

I had attempted to establish an exercise routine numerous times over the past two years. However, once I committed to my therapist, I felt compelled to honor my word.

2.6 Overcoming the Initial Hurdle

The hardest part of the journey is often the beginning. The very first step out of your comfort zone is the toughest. If you can conquer that, you’ve already won half the battle. Each subsequent step builds momentum and motivation.

2.7 Celebrate Your Victories

Stay positive and recognize every small achievement. This approach will lead you to become unstoppable.

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