When motivation dips

What do you do when motivation comes and goes?

Expect the dips, and rely on a plan and a routine rather than on feeling like it. As motivation falls and effort rises, you need more self-control to carry on, and enjoyment often only builds up after you have started¹. Intending to be active also often doesn’t turn into action⁴, so a gap between good intentions and doing it is normal.

What helps:

• Make an if-then plan. For example: "If it’s after breakfast, then I put my shoes on and walk to the end of the street." Planning ahead like this can raise your confidence that you can exercise and your sense of self-control⁵.
• Pick a regular place, time of day or person. Tying activity to a cue helps it become a routine that needs less deciding⁶. With repetition, you need less conscious self-control and the activity is more likely to continue¹.
• Decide your small version in advance. On a low day, a few minutes of walking is better than nothing².
• Start with a goal you’re confident you can reach, and raise it gradually. A target that feels too big a step up can make people stop trying for a while⁷.
• Keep a simple record, such as ticks on a calendar. Keeping track, and having a plan for what gets in your way, helps people keep going¹.
• Treat a missed session as one lapse. A lapse is a single slip; a relapse is a string of lapses that takes you back to the old habit¹. Think about what got in the way, plan one thing you’ll do about it, and start again at the next chance. Coping well with a tough situation tends to build your confidence and lower the chance of slipping back¹.

Why does self-compassion help when motivation dips?

Being kind to yourself after a setback makes it easier to get back to your goals instead of giving up. People who were kinder to themselves after exercise setbacks were more likely to return to their exercise goals, and their negative feelings about the setback were milder³.

The benefit seems to come mainly through confidence: feeling able to get past obstacles such as bad weather, tiredness or a busy day⁸. That suggests self-kindness works best when you aim it at setbacks and barriers.

It is one helpful tool, not a guarantee. The link between self-compassion and healthy habits is modest, and it is weakest in people aged 40 and over⁹. It is also a link, not proof that kindness causes more activity³. Approaches built on self-kindness work about as well as other ways of helping people manage their health habits¹⁰.

How to use it:

• Notice harsh self-talk after a missed session and answer it as you would a friend: it was one lapse, and you can start again.
• Think about what got in the way, such as weather, tiredness or a busy day, and plan one small thing you’ll do differently next time.
• Return to your small version at the next chance rather than waiting until you feel motivated.

When to check with a health professional

If you’re starting exercise after a long break, it’s always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. They can also advise you on increasing activity.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn’t safe.

A sore muscle or joint is a sign to stop or ease off. See a doctor or other health professional if it persists or gets worse.

If you’re unusually tired, don’t push through it or put it down to low motivation. Get it checked by a doctor.

If low motivation comes with feeling low or flat for weeks, talk to a doctor or a mental health service. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country) or your local emergency number.