Today, I want to talk about a truth that has made a world of difference in my journey to lose weight, improve my well-being, and transform my body, mind, and spirit: motivation is what gets us started, but it’s our habits that keep us on track.
We’ve all experienced that surge of excitement when we start something new, right? The feeling of being ready to take on the world, to make big changes, and to transform ourselves. That rush of motivation is powerful, and it’s often the thing that gets us off the couch and into the gym or kitchen to make healthier choices. But here’s what I’ve learned: motivation alone isn’t enough to sustain the journey. As Jim Ryun said, “Motivation is what gets you started. Habit is what keeps you going.”
The Power of Motivation
When I first decided to embark on my transformation journey, I was full of motivation. I had big dreams, clear goals, and a vision of who I wanted to become. In those early days, motivation was my fuel—it pushed me through the hard workouts, helped me resist temptation, and got me excited about the changes I was making. It felt great!
But after a few weeks, I started to notice something: that initial burst of motivation didn’t last forever. There were days when I just didn’t feel motivated. The workouts felt harder, the cravings were stronger, and life’s challenges seemed to get in the way. I realized that I couldn’t rely on motivation alone to keep me going. I needed something more.
Building Habits to Sustain the Journey
That’s when I understood the importance of habits. Motivation is the spark that gets you moving, but habits are the foundation that keep you on course, even when motivation fades. I realized that if I wanted to see real, lasting change, I needed to develop habits that would carry me through the tough days.
The first habit I focused on was consistency. I made a commitment to myself that I would show up every day, even if I wasn’t feeling motivated. Some days that meant pushing through a full workout, and other days it meant simply going for a walk. It wasn’t about perfection; it was about building the habit of showing up.
I also started to build small, sustainable habits around my nutrition. Instead of overhauling my entire diet overnight, I began making healthier choices one meal at a time. I focused on portion control, added more veggies to my plate, and swapped sugary snacks for something more nourishing. These small changes didn’t feel overwhelming, but they added up over time.
How Habits Keep Us Going
What I quickly discovered was that as these habits became part of my daily routine, it became easier to stay on track. I no longer had to rely on motivation to get me to work out or make healthy choices—those habits were now ingrained in my life. The best part? The more I stuck to these habits, the more progress I saw, and that progress motivated me to keep going.
Habits provide structure and stability. They take the decision-making out of the equation. I didn’t have to wake up every day and decide whether or not to exercise—it was just something I did. I didn’t have to constantly debate over what to eat—my habits guided my choices. Habits took the pressure off and made it easier to stay consistent, no matter how I was feeling on any given day.
Creating Habits That Stick
If you’re just getting started or if you’re struggling to stay consistent, I want to encourage you to focus on building small, manageable habits. Here’s what worked for me:
- Start small: Don’t try to change everything at once. Pick one or two habits to work on, whether it’s drinking more water, adding more movement to your day, or making healthier food choices. Small steps lead to big results.
- Be consistent: Habits are built through repetition. Even on days when you’re not feeling motivated, commit to showing up for yourself. Consistency is more important than intensity.
- Celebrate small wins: Every time you stick to your habits, that’s a win. Celebrate those moments! They’re proof that you’re making progress, and they’ll keep you motivated to stay on track.
- Be patient: Habits take time to form. Don’t get discouraged if it feels hard at first. Stick with it, and soon those actions will become second nature.
Habits Build Long-Term Success
The key to long-term success isn’t found in bursts of motivation—it’s found in the habits we create. Motivation is what got me started, but it’s the habits I built along the way that have kept me on this path. I’ve learned that no matter how I’m feeling on any given day, my habits will guide me. They’re the reason I’ve been able to make lasting changes, not just in my body, but in my mind and spirit, too.
If you’re feeling stuck, or if you’ve noticed your motivation starting to wane, I want to remind you that you don’t have to rely on motivation alone. Focus on building habits that support your goals, and let those habits carry you through the tough days. Remember, each small step you take is building the foundation for your success.
The Power Is in Your Hands
So, as you continue on your journey, ask yourself: what habits can you start building today? What small actions can you take, consistently, that will lead to big results over time? Start there, and trust that these habits will keep you moving forward, even when motivation fades.
Remember Jim Ryun’s words: “Motivation is what gets you started. Habit is what keeps you going.”
You’ve got everything you need to succeed. Let’s focus on building habits that will keep us on track and help us achieve the transformation we’re striving for. We’ve got this—one habit at a time!
Let’s keep going strong!
