Let’s cut the crap: waiting for motivation to magically transform you into a productivity superhero is like hoping your cat will pay rent someday (after they tidy up their own kitty litter box). Motivation isn’t some mystical personality trait you’re born with—it’s a muscle you can train. Here’s how to stop whining and actually get stuff done.
1. Stop Wishing, Start Setting Up
You’ve gotta’ set up your environment for your success. Consider what might cause you to fall short so you can strategically plan to avoid those areas of difficulty. Think of it like rigging the game in your favor: trash the junk that trips you up, stock your space with the tools you actually need, then play devil’s advocate—brainstorm every way you could screw this up and map out how you’ll bench press those obstacles into the ground. For example, if you want to lose weight, don’t have potato chips and cookies at home.
Declutter Your Crap
Trash the distractions (looking at you, ten open tabs).
Anticipate Where You’ll Fall Down
What roadblocks will smack you upside the head? Plan your counterattack now.
Environment Is Everything
Want to eat better? Ban the junk food from your house. Want to write a novel? Hide the video games.
2. Ride the Motivation Rollercoaster (And Bring Snacks)
Newsflash: you’re not a robot with constant go‑juice. High‑motivation days cannonball into Netflix marathons. Your motivation will ebb and flow. Allow for that. So:
Use Momentum
Five minutes on the treadmill? Boom—suddenly you want to crush a 5K.
Pre‑Motivation Is a Thing. The hardest part of doing is beginning. Tell yourself you’re just going to do it for 5 minutes. Then start. Once you get going, it’s much easier to maintain your momentum.
Reading about why change rocks can kickstart you way more than waiting for a lightning bolt of “feel good.” Change your attitude about change. Tell yourself you enjoy change; change is the only constant in life. So make peace with it.
Spark It—Don’t Wait for It
Journal, watch a quick TED Talk on motivation, or binge top results on why you desperately need this change. Read a book. Atomic Habits is a winner.
3. Own Your “Why”—And Yell It If You Must
Quantity of motivation is overrated. You want quality:
Ask Yourself
“Why do I actually give a damn about this?” Why DO you care?!
“Do I want to quit every time it’s hard?” Do you actually want better stick-to-it-iveness?!
Get Vocal
Shout it in the car, post it on Instagram, or text your mom. Public commitment = instant accountability. Make your goals known to others. It works.
4. Baby Steps Are Secret Rocket Fuel
That “walk around the block” promise may seem tiny—but tiny wins stack into big-ass victories:
Micro‑Actions
For example, do 2 push‑ups when you wake up. Increase it by one per day.
Eat one healthy snack per day.
Leverage Laziness
Make the starter step so trivial you can’t say no (e.g., “Put on gym shoes” counts as a win). “Go to gym and just stretch.” Start small and build from there. Make the early steps so stupidly simple and easy, you HAVE to get moving.
5. Gamify the Grind with Temptation Bundling
You don’t have to suffer to succeed—pair hell with heaven:
Guilty Pleasures Only While You Work
— Only watch “The Bachelor” during your workout.
— Only sip your favorite latte while meal‑prepping.
— Only have a ice cold beer AFTER you go for a jog.
6. Hitch a Ride on Someone Else’s Habits
“Monkey see, monkey do” isn’t just for primates:
Find Your Role Model
Eat like your fit friend. Work out like your gym‑rat neighbor. Tag along with them for an accountability partner.
Steal Their Playbook
Ask them to spill their secrets. Copy. Paste.
7. Be Patiently Impatient
Science says habits take time. No, not just 21 days, maybe months. There is no accurate answer for how long a habit takes to stick. It varies based on the behavior you’re trying to learn.:
Gym Rats vs. Hand‑Washers
Fancy bulging muscles in six months? Fine. Because it may take 4 months to start the gym habit.
Want to scrub your hands like a pro? Studies show this can be done in only a few weeks.
Stop the Countdown Obsession
Focus on showing up daily, not obsessing over an arbitrary “habit date.” Tell yourself that you’re learning to live a healthy lifestyle.
8. Bribe Your Damn Self
If you resist a task like it’s a dentist appointment, offer a sweet treat:
Reward Every Win
Completed a dreaded chore? Chocolate.
Finished a work sprint? 15‑minute YouTube spree.
Pat yourself on the back and give yourself a quiet compliment for every small step you take towards your habit. Small steps are the key to acquiring new habits.
9. Talk Yourself Up—You’re Not an Idiot
Self‑talk isn’t woo‑woo if it works:
Ask Yourself
“On a scale of 1–10, how badly do I want this?”
“What’s one tiny step I can take right now?”
Frame It as Choice
“I get to do this,” not “I have to do this.”
10. Squad Up for Sanity
Lone‑wolfing your goals is torture:
Announce Your Mission
Make your plan public—social media, group chat, or scrawled on your fridge.
Find Your Crew
Join a workout group, buddy‑up for writing, or recruit an accountability pal.
Motivation isn’t magic—it’s strategy. Plant the right seeds, nurture tiny wins, and don’t be a lone wolf. Before you know it, you’ll look back and wonder how you ever existed without these no‑BS hacks.
Now get off your butt and start something—no excuses allowed.
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