You Don’t Need to Be Motivated Everyday (seriously)

Heres the truth: you’re not gonna roll out of bed every morning feeling like you chugged three espressos and got slapped in the face with determination…

There are days when the drive is automatic. Other days? You’ll stare at your gear for 20 minutes wondering if your water bottle filled itself yet.

And this is normal. We are all human.

Motivation is unreliable. It ebbs and flows. You cant build your habits around your motivation levels, you’ll end up frustrated and unproductive.

What Actually Gets You to Show Up?

1.Positive self talk

Tell me, whats the difference between “uhg i’m so tired today, this is going to be rough” and “i’m a little sore but i’m going to push through — this will only make be better”

Affirmations to use on low motivation days:

“My discipline is stronger than my mood.”

“I don’t need to feel ready to begin — I just need to begin.”

“My future self will thank me for this effort.”

“I may feel tired, but I am still capable.”

“I am building strength by showing up today.”

“There’s power in showing up, even when it’s hard.”

“My motivation may be low, but my attitude is a choice.”

2.Systems + Plans

Plan your week of sessions out the Sunday before. Things can always be modified, but build the ideal schedule as your base.

Know what session you are doing when you go to sleep the night before. You never know how you will feel waking up, so this eliminates the decision fatigue and the option to do less than what is necessary.

Things That I Personally do on Days Without Motivation

1.I give myself tough love (this works for me, but not everybody — as always, take what you want + leave what you don’t)

Things that i think to myself:

“Who said this would be easy?”

“Don’t be such a baby” — LOL. disclaimer: it’s ALWAYS important to listen to your body. There’s a fine line between working through fatigue and causing harm to your body.

“Who said this would be easy?”

“How bad do you really want this? Today is a test to that.”

“Who do you want to be? A player that doesn’t train when tired?

Or a player that trains BECAUSE they are tired?”

2.I refer back to my why, to my goals

Motivation is a bonus, not a requirement. Through all the peaks and valleys, your why is your anchor. It’s a reminder to make the choice of long term growth over short term comfort. It give these actions meaning and direction. It’s a reinstatement of your values and reasoning for commitment through the challenges.

If you’re looking for direction on goal setting then head to this previous blog we posted.

3.Mel Robbins 5 second rule

If you aren’t familiar with Mel Robbins and her highly effective-highly powerful 5 Second Rule, then you’re missing out. For more detailed information check out her book, where she can speak more eloquently on how to properly implement it.

Heres how I use it in sport:

POV: i wake up at 6am for a morning session. i’m exhausted. honestly i don’t NEED to get up this early. its about 30 degrees outside. i could just go back to sleep for a little. my bed in sooooo warm.

I have a choice here. Then I think “theres no excuse not to get up and go train” and thats when I say “5 - 4 - 3 - 2 - 1” and get out of bed. This is the first step to pushing through minimal motivation, and the rest of my day will reflect this decision.

Same thing for an ice tub — “5 - 4 - 3 - 2 - 1” then a

freaking cannon ball in there

For the warmup — “5 - 4 - 3 - 2 - 1” start my first jog

Even getting my cleats on — “5 - 4 - 3 - 2 - 1” shoes are off

First sprint of the day? — “5 - 4 - 3 - 2 - 1” I take off like Usain Bolt

This tool is so insanely powerful and can be used in a gazillion different scenarios. It’s an interruption of hesitation. It builds mental discipline through taking action when your feelings don’t align. It trains action over motivation. Its so simple and you ALWAYS have access to it.

Final Thought

Life is a series of choices, and you have the decision to be good or to be great.

It’s essential to lay a strong foundation—using tools, systems, and strategies that help you show up, especially when motivation is low. Success isn’t built in the big moments, it’s in the thousands of small decisions you make everyday.

So… how do your behaviors reflect your commitment to your goals?

Think about it…

Talk soon,

Talia