.png)
The festive season is here, the days are darker and the weather colder. It’s easy to lose motivation and if you’re struggling to stay on track, you’re not alone. But here’s the good news: staying committed doesn’t depend on being motivated all the time. This is where discipline comes in - showing up even when you don’t feel like it.
In this post we’ll explore why motivation can be unreliable, why discipline matters more and how you can take consistent action regardless of your feelings. By the end, you’ll have some practical tools to keep moving forward, even when the going gets tough.
Motivation: The Unreliable Ally
You’ve probably heard the phrase “motivation is key.” But motivation is like the weather—some days sunny and warm, others rainy and cold. Just as you wouldn’t let a bit of rain stop you from going to work, you don’t need to let a lack of motivation derail your goals.
Think about a time when you pushed through a task despite not feeling like it. Maybe it was a workout, an important deadline or simply helping a friend. Those moments show that you already have the ability to act without relying on motivation.
In the EmpowHer community, most of our ladies gave examples of when they did something for a friend; going to dinner to celebrate or keeping a friend company at a class. As social beings we need interaction with others but remember, you can be a good friend to yourself too - after all, you’re the person you spend the most time with!
Why Discipline Outshines Motivation
Motivation comes and goes but discipline? That’s your constant. It’s the roof over your head, protecting you regardless of external conditions.
Discipline isn’t about perfection—it’s about consistency. It’s the act of showing up, even when you’re not feeling 100%. This consistency compounds over time, creating progress that motivation alone could never achieve.
Here’s a quick mental exercise:
Think of something you’ve been avoiding—whether it’s a workout, a task or a step toward your health goals.
Ask yourself: If I were practicing discipline, how would I reframe this?
Identify the smallest possible action you can take to move forward.
Here’s an example:
You want to avoid that one exercise that is putting you off starting your whole workout - lunges and Bulgarian split squats commonly elicit this feeling!
“if I do this challenging exercise today, it will turn my weaknesses into strengths and improve my performance in <my sport> which is why I’m doing this whole workout”
Start with a more preferred exercise and commit to just one set of your least favourite exercise.
Building Your “Bad Weather” Toolkit
When motivation is low, having a toolkit of strategies can make all the difference. Here are some powerful tools to help you stay consistent:
Action Triggers: Create cues to make action easier. Lay out workout clothes before bed, prep your meals on Sunday or set reminders for habits you want to build.
Accountability Partners: Share your goals with a friend, group or coach. Regular check-ins can keep you on track, even on your toughest days. On EmpowHer online coaching we check in weekly with each client and more frequently if we notice the wheels slowing down!
Harness Social Activities: This is a great one to lean into for everyone who in the first reflection thought of an example where they were more prepared to show up for a friend than themselves! Turn the things you want to do into social activities, like attending a class together or doing a workout on Zoom at the same time.
Self-Compassion: Progress doesn’t require perfection. Showing up imperfectly is still showing up and every small step counts.
Set short term goals: If the big race you are training for seems too far away to be motivating in the moment, set some short term goals to boost that
Take a moment to commit to one small action this week. Write it down or say it out loud—what’s one thing you’ll do, even if you’re not feeling motivated?
Reflecting and Looking Ahead
Self awareness is the first step to change. It gives us valuable information about what we want to change, how we learn and where are strengths and weaknesses lie. What’s the one insight or strategy for developing discipline that resonates most with you?
Imagine yourself in four weeks time, entering the new year. What will you thank yourself for if you take those small steps consistently?
Final Thoughts
Remember, progress doesn’t happen in giant leaps—it’s built step by step. Motivation might waver but your discipline will keep you moving forward. You’re not alone on this journey. Lean on your support system, keep showing up and trust the process. Here’s to a week of small, consistent actions that lead to BIG changes. You’ve got this!
And if you need that extra support to create the habits and behaviours that will see you realising your goals, check out EmpowHer online coaching.
Comments