Why you don’t need more motivation - And what to do instead

Written by Josh Sutton from Josh Sutton Coaching

We all want to feel more motivated.

At least, we think we do.

We want to feel motivated to go to the gym. Motivated to have the difficult conversation. Motivated to start the project. Motivated to make changes in our business, career, health or leadership.

I hear it so many times from clients: "If I was just more motivated, I'd be alright."

But motivation is often misunderstood. Most people talk about motivation as if it is the thing that gets everything started. Once they feel motivated, they will take action. The problem is that this leaves people waiting.

Waiting to feel ready. Waiting to feel inspired. Waiting to feel like taking the first step. And sometimes, that feeling never comes.

What is motivation?

Motivation is the short-term feeling of wanting to take action. It can be incredibly useful. When we feel motivated, we often feel more focused, energised and ready to make progress. But motivation is also unreliable.

It comes and goes. It rises and falls. It is often affected by mood, energy, stress, environment and what has happened that day. That is why relying on motivation alone is a problem. If your success depends on feeling motivated first, your progress will always be inconsistent.

This matters in business because most worthwhile progress requires repeated action, not occasional bursts of enthusiasm. The following actions cannot happen through motivation alone; 

• Building a team
• Developing confidence
• Improving communication
• Growing a business
• Becoming a better leader
• Changing your health
• Creating a stronger culture

They happen because you kept showing up. You probably don’t need more motivation.

Something you want to change? You don't need more motivation, but you may need a stronger reason.

Let me explain.

I regularly go to the gym early in the morning. Very rarely do I leap out of bed full of motivation and excitement. I do not wake up at 5am thinking, “Wonderful, time to leave my warm house and move some iron around a warehouse."

Most mornings, the motivation is not there at the start. But I go because I know why it matters. I go because I want to start the day well. I go because I enjoy pushing myself. I go because I know physical health supports everything else in my life. I go because I want to be the kind of person who follows through, even when he does not feel like it. That is different from motivation. That is purpose.

Motivation is the spark. Purpose is the fire that keeps burning after the spark has faded.

Start with your bigger reason

Before trying to feel more motivated, ask yourself a better question:

Why does this matter?

Not at a surface level. Go deeper;

• Why do you want to improve your confidence?
• Why do you want to become a better communicator?
• Why do you want to grow the business?
• Why do you want to lead your team more effectively?
• Why do you want to take better care of yourself?

The clearer the reason, the easier it becomes to act when motivation is low.

For example, “I need to be more confident” is vague.

“I want to become more confident so I stop holding back in meetings, start contributing properly, and create more opportunities in my career” is much stronger.

“I need to communicate better” is vague.

“I want to communicate better so my team understands expectations clearly, issues are handled earlier, and I stop avoiding difficult conversations” gives the action more meaning.

When the reason is clear, action becomes easier to justify. Not always easy. But easier.

Four ways to kickstart motivation 

After spilling digital ink saying why you don't need more motivation, let me give a couple of ways you can increase it anyway.

After all, it is 'nice' - just not something to rely upon!

It's not about a complete life transformation. You just need enough energy to get started. Here are four practical ways to do that.

1. Reduce the action to the first step

One reason people struggle with motivation is that they think too far ahead. They do not think about writing the first sentence. They think about finishing the whole report. They do not think about putting their trainers on. They think about the entire workout. 

They do not think about opening the email. They think about the difficult reply they need to send. The task becomes too big, so they avoid it. Instead, reduce the action to the smallest possible first step. Put your shoes on.

Open the document. Write the first line. Send the first message. Stand up. Walk outside. Make the first phone call. The aim is not to finish everything immediately. The aim is to start.

Once you have started, motivation often follows.

2. Use music to change your state

Music can change energy quickly. Most people have songs that make them feel more alive, focused, calm or determined. Use that deliberately. Create a short playlist for moments when you need a lift. It does not need to be complicated. Three songs is enough.

One for energy. One for focus. One for confidence.

Before a difficult task, play the song that helps you shift into the right state. This is not magic. It is simply using your environment to support the action you want to take.

3. Visualise the finish line

When people lack motivation, they often focus on the discomfort of starting;

• The effort.
• The awkwardness.
• The time.
• The uncertainty.

Instead, take a moment to imagine the other side;

• What will it feel like when this is done?
• What will be different?
• What pressure will be removed?
• What will you be proud of?
• What will this make possible?

For example, if you are avoiding a difficult conversation, imagine how it will feel once the issue is finally out in the open. If you are avoiding a piece of work, imagine the relief of not carrying it around in your head anymore. If you are avoiding taking action in your business, imagine the confidence that comes from knowing you did the thing you said you would do. Sometimes motivation grows when the future benefit becomes clearer than the current discomfort.

4 Move your body

When your energy is low, your thinking often becomes heavier too. A short burst of movement can help interrupt that state. This does not need to be a full workout.

It could be:

• A five-minute walk.
• A few squats.
• Stretching.
• Walking up and down the stairs.
• Stepping outside for fresh air.
• Putting your phone away and moving for a few minutes.

Movement can help create a shift. Not always a dramatic one, but enough to move you from stuck to started. And often, that is all you need.

The real lesson

Motivation is useful, but it should not be in charge. If you only act when you feel motivated, you will always be at the mercy of your mood. The better approach is to build your actions around something deeper;

• Your values.
• Your goals.
• Your identity.
• Your reason for wanting change in the first place.

Then, when motivation does show up, use it. Let it be the spark. But do not wait for it before you begin. Because most of the things that change your life, leadership and business do not start with motivation. They start with a decision. And then one small action after another.