What to do when the motivation drops is a defining factor in achieving goals. Motivation is something that drops on a regular basis, so we must be prepared. No matter who you are, what your goal is or what you are doing with your life, there will be moments where you feel depleted of motivation. Motivation is something that comes and goes on a regular basis and a key difference between people who regularly succeed with goals, and those that struggle, are how they deal with the drops in motivational.

Motivation is a fantastic thing. It will push you into taking action, keep you moving, get you up early in the morning, or stay up late at night. If you do not have it, you can procrastinate, find other things to do and eventually they get put off long enough that they do not happen at all. This happens in all areas of life, and happens very frequently with exercise.

It is very easy to say you want to lose weight, run a marathon, fit into a certain size of clothes, and the motivation that starts the goal off is usually when it is at its highest level. What do we do when those motivation levels drop though? How can we ensure that those goals that we set get hit every time?

Remember why you want to do it

This is a simple, but very effective tip. If you always make sure that the reason behind wanting to achieve your goal is front and centre, then you will always have that burning desire to achieve it in the forefront of your mind. The reason we set our goals has to be strong and emotional enough to get you excited every time you think about it. If it is not strong enough to do this, then it gets increasingly harder to maintain the motivation when the levels drop

How exited are you about your goals?? Hint: Print them off

Do you have a supportive environment?

Are you aware of the importance of having a supportive surrounding environment? It is usually the case that you encompass the traits of the most important people in your life. If you are surrounding yourself with people who are passionate about their goals and desires to succeed, then it is much more likely that you will also take on board those passions. If you surround yourself with people who are constantly negative, then it will be increasingly hard to maintain a happy outlook.

Do you have people around you who are excited and supportive of your goals? Hint: Let them know what you want to achieve

Outsource it!

Motivation is a highly personal emotion, but there are ways that you can get this emotion flying high. Read a book, listen to some music, create a playlist, watch something inspiring, have someone there to make sure that you are always getting your work done. If you are someone who responds well to thinking about the future, write your goals down and read them every morning. If you are someone who has a fire up song, play it on the way to your workout. If you know that you cannot do it on your own, find someone that will make it their mission for you to achieve your goals. It does not have to be just you that keeps yourself motivated.

How can you outsource your motivation?

Start small and work up

The age-old saying of ‘Rome wasn’t built in a day’ has never been truer. Staying motivated when you are only looking at the big picture can be incredibly difficult. When you dream, you have to dream big so that you can be inspired. In order to maintain a high level of motivation, and have the ability to regain it when it’s gone, you need to break the dream into smaller, more achievable chunks.

When the motivation goes, it is hard to get it back thinking about the big picture. It is easy however to take a small step towards the goal. Get up, go for a walk, cook a new meal, do a group class. All of those things will help you get towards the overall goal, and build the motivation along the way.

Have you broken your goal down into small chunks? Hint: Break it down from 1 year by halving it to 6 months and then break it down into monthly targets.


Sometimes, taking a break from everything is the perfect chance for your body to reset and catch up. Long-term goals are exactly that, long-term. They are not completed overnight, and often will involve a complete lifestyle change. The most important thing about a lifestyle change is that it is a lifestyle. If you cannot get the balance right, then the motivation can drop because you feel that you are wearing yourself too thin. Listen to your body; if it is asking for a rest, then it might be time to take it (this doesn’t mean when the alarm goes off in the morning and you’re a bit tired that you roll over).

When did you last rest?

What to do when the motivation drops is incredibly important for your chances of seeing long term success. Incorporating these above tips into your lifestyle will allow you to ride the highs of motivation when it is there, but also pull yourself out of the motivational lows when they present themselves. Success doesn’t happen overnight, it takes consistent hard work and persistence. Stick with it and you will achieve it.

Over the last 3 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore. Its supportive community environment is unrivalled in the area and its fully tailored training programs are designed with individual success in mind.

For more information on some of the life-changing results we have helped our members achieve, simply click the link below.


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