You know the drill. You start strong with your fitness goals, hitting the workouts consistently for a few weeks, eating better, feeling like you’ve finally cracked the code. Then life happens – work gets crazy, the kids need you, you’re tired – and before you know it, you’re back to square one, wondering where your motivation went.
If you’re tired of this endless cycle and ready to discover why motivation isn’t the answer, this article will show you the real reasons you keep falling off track and give you a proven system that works (even when you don’t feel like it).
You Don’t Have a Motivation Problem – You Have an Energy Problem
Most guys think they’re struggling with motivation when they’re actually running on empty. It’s completely normal to go through periods of feeling fired up, followed by times of struggle. Peaks and valleys mate.
Although the valleys are part of the process, and you just need to find ways to stay consistent through those periods, many men are fighting the wrong battle entirely.
When your energy’s low, you feel crap. And that’s what you get out of yourself – crap effort.
The Four Energy Buckets Every Dad Needs to Fill
Think of your energy like a car’s fuel system. Your car needs its main fuel source, plus all the oils, coolant, and lubricants to keep running efficiently. You need to fill up your own buckets regularly to feel and perform well.
These four buckets are:
- Sleep – your primary fuel source
- Hydration – keeping your system running smooth
- Nutrition – the quality fuel that sustains performance
- Movement and exercise – maintaining your engine
This isn’t just about your workouts. Your energy affects every arena of life: your career or business, your energy and mood at home around your family, dealing with the unexpected blows of life, and having enough in the tank to achieve your goals and set the examples you want.
When one or more of these buckets are leaking more than you’re filling, you’re going to feel it. And you’re more likely to want to eat crap or skip workouts, all while blaming it on motivation.
Why Waiting to Feel Motivated Keeps You Stuck
Here’s where most guys get it backwards. They wait until they feel good to get started making changes. But actually, it works the other way around.
Do the things that make you healthier, leaner, and stronger, and you’ll feel motivated more often. The truth is you get out what you put in.
But What About Those Days When You Just Can’t Be Arsed?
Even when you’re filling up those energy buckets, sometimes you’ll just feel a little flat. Or like you can’t be arsed. That’s normal – you’re human.
But here’s the brutal truth: if you only do the things when you can be arsed, then you’ll only show up around 50% of the time. So you can only ever expect the same results as the average guy who starts, stops, and never keeps the promises he makes himself.
And that’s the example you’ll set for your kids.
Harsh? Yes. Though I don’t say this to insult you, but to inspire you to start becoming better than you were before. Because I believe you have it in you. If you didn’t, you wouldn’t be reading this with an intent to better yourself.
Are You Even Excited About Your Goals?
Man, it’s HARD to get motivated to train without having a goal that fires you up.
I’m sure you’ve got your reasons to start, like being a good example or being able to take your top off with confidence on holiday.
But I personally need something a bit more to get me fired up.
Like the time I wanted to hit my first gymnastic ring muscle up (ended up getting 12 eventually), hit a double bodyweight deadlift or when I was training for my first mountain marathon race.
Sure – I wanted to build muscle and look good.
But these specific training goals gave my workouts more purpose.
And I think having some of your own will do the same for you.
The 3 S’s That Take Feelings Out of the Equation
Let me introduce you to the game-changer: Systems, Structure, and Scheduling. These take feelings out of the equation and make execution easier.
Systems: Make Good Choices Automatic
Pack your gym bag the night before so it’s ready to grab in the morning. Meal prep by chopping veggies and portioning meals for tomorrow’s lunch and breakfast, making healthy choices effortless. Establish a weekly food shopping routine to stock your kitchen with nutritious options and eliminate last-minute unhealthy choices. Choose a convenient gym on your route home or near work to reduce excuses. Create a bedtime ritual to ensure consistent, quality sleep.
Structure: Eliminate Decision Fatigue
Follow a proven workout plan to eliminate guesswork, overwhelm, or confusion over what to do.
Create a dedicated training space, whether it’s a corner of your garage or a spare room – make it yours.
Have a clear plan B workout ready for when life hits the fan and you only have 10-20 minutes.
Scheduling: When It’s Planned, It Gets Done
Time block your workouts and meal prep sessions in your calendar, removing decision fatigue completely.
It doesn’t matter how you feel when you’re working off a schedule. When the schedule says it’s time to train, it’s time to train.
Remember: you don’t need to feel motivated to take action. You take action to feel motivated.
Put good things in to get good things out.
Dean