Action Creates Motivation (Not the Other Way Around)
Lynne Steiner • March 3, 2025
Stop Waiting for Motivation—It’s Not Coming
You know that magical burst of motivation you’re waiting for? The one that’s going to launch you off the couch, into your workout gear, and straight to the gym with Rocky-style intensity?
Yeah, it’s not coming.
Motivation is like a flaky friend who always promises to show up but ghosts you at the last second. If you’re sitting around waiting to “feel ready,” you’ll be waiting forever. The truth is, motivation doesn’t come before action. Action creates motivation. And once you understand this, you’ll never get stuck again.
The Motivation Myth That’s Holding You Back
Most people believe they need motivation first—like it’s the magic key that unlocks all fitness success. They think:
👉 “Once I feel motivated, I’ll start working out.”
👉 “When I have more energy, I’ll eat healthier.”
👉 “If I get inspired, I’ll finally commit to a routine.”
But here’s the real secret: Motivation follows action, not the other way around.
That’s right. The simple act of starting—even when you don’t feel like it—triggers motivation. It’s like rolling a snowball downhill: the hardest part is that first push, but once it starts moving, momentum takes over.
Why Waiting for Motivation Leads to Nowhere
If you rely on motivation, you’re setting yourself up for inconsistency. And inconsistency is the silent killer of progress. Here’s why:
1. Motivation is as Unreliable as WiFi on an Airplane
- Some days, you’ll feel fired up. Other days, you’ll want to glue yourself to the couch and eat cereal straight from the box.
- If you only act when you “feel like it,” you’ll skip workouts, make excuses, and stall your progress.
2. Procrastination Feeds on Inaction
- The longer you wait, the harder it is to start. Your brain builds up the task into some impossible mountain when really, it’s just a few steps up a hill.
- “I’ll start Monday” turns into “I’ll start next week,” and suddenly, it’s been six months, and you’re wondering why your gym clothes still have tags on them.
Action Sparks Motivation (Not the Other Way Around)
Here’s where things get interesting. The moment you do something, no matter how small, your brain shifts gears:
🔹 You do one squat → “Well, I might as well do five more.”
🔹 You put on your workout shoes → “Eh, I guess I could go for a walk.”
🔹 You drink water instead of Diet Coke → “Maybe I’ll make a healthier choice for lunch too.”
See what’s happening? Taking action—even the tiniest step—creates momentum. Your brain starts getting on board. Your body wakes up. And before you know it, you’re in motion.
How to Trick Yourself Into Action
Now that you know motivation is overrated, here’s how to hack your brain into doing the thing even when you don’t feel like it:
1. Commit to Just 5 Minutes
- Tell yourself, “I’ll just do 5 minutes.” That’s it. No pressure.
- Once you start, you’ll probably keep going—because getting started is the hardest part.
2. Lower the Barrier to Entry
- Make things stupidly easy to begin.
- Sleep in your workout clothes. Keep a water bottle next to your bed. Set your gym shoes by the door.
3. Create a Non-Negotiable Habit
- Brush your teeth → Put on workout clothes.
- Make coffee → Do 10 air squats.
- Get home from work → Walk around the block.
- Attach your workout to something you already do daily, so it becomes second nature.
4. Remove Decision Fatigue
- If you have to “decide” whether to work out every day, you’ll give yourself too many outs.
- Instead, schedule it like an appointment—no thinking, just doing.
The Bottom Line: Motivation is Overrated
If you’re waiting to feel motivated before you take action, you’ll be stuck forever. Instead:
✔ Take action first—no matter how small.
✔ Let momentum do the rest.
✔ Stop treating workouts like an option. Make them a non-negotiable.
Your future self will thank you. Now, go do one
thing—right now. Even if it’s just standing up and stretching. Because the second you start, you’re already ahead. 🚀
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Winter simply rearranges your internal furniture. - Your sleep schedule shifts because daylight disappears. - Your brain thinks darkness means rest, not burpees. - Your routine gets scrambled by holidays, travel, school events, and unexpected “Why is my car making that sound?” mornings. It’s not a lack of desire. It’s a lack of structure. Your body loves rhythm the way a toddler loves routine: fiercely, dramatically, and with zero flexibility for last-minute changes. When winter disrupts your patterns, workouts feel harder—not because you’re weaker, but because the anchors you rely on get buried under snowdrifts. This is why re-establishing routine matters more than willpower. And the simplest way to do that? Treat your workouts like important appointments instead of optional errands. 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And we’re not talking about lifting small weights while dreaming of spring—we’re talking about building the foundation that carries you through the entire year. Strength training thrives in winter because: - Lower humidity and cooler temps reduce fatigue , making lifting feel smoother. - Fewer social commitments free up brain space for a consistent routine. - You’re indoors more , which creates ideal conditions for controlled strength work. - Strength is slow-cooked progress , and winter is the perfect long simmer. Think of winter strength work like adding money to a savings account. No fireworks, no parade, no audience... Just steady deposits that quietly grow. By spring, when everyone else is “getting back on track,” you’ll already have momentum, capacity, and strength they can’t see yet. One Lift to Rule the Winter Here’s a simple experiment that works shockingly well: Choose one strength lift to track for the entire winter. 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One year ago, I opened my inbox and found a message from a former CFR member. He was one year out from a milestone birthday and said he was intent on not entering his 50th year in the same shape he was entering his 49th. He wanted to feel healthy again. He wanted to train with purpose. And he was honest about something many athletes feel but rarely say out loud. He was worried. After years of back problems, he felt like he needed to eliminate many movements. Over time, that had made him feel like an outsider in the gym. He wondered if he could come back and train safely without feeling limited or isolated. He decided to try anyway. Fast Forward One Year Last week he walked into the gym with a huge smile and said, “Another PR! I PR’d last week, too.” And he was not exaggerating. So far this year, he has set new personal records in: - Front squat - Dumbbell push press - Dumbbell bent over row - Back squat - Bench press - Dumbbell pullover - Dumbbell bench press - Push jerk - Deadlift - Hang power clean - Reverse lunge steps All without back pain. All without modifications that made him feel alone. All with a level of confidence that grows every single time he trains. The Best Part You can see the pride on his face every time he walks in. He pushes himself to explore movements that once felt intimidating. When we talked about how box jump overs build real-life athletic skills, he chose to challenge himself with those instead of modifying to regular box jumps. This past year has been an incredible example of what happens when you show up, stay consistent, listen to your body, and trust the process. The physical progress is impressive, but the mindset shift has been even more amazing to watch. Here Is What This Story Proves Progress is not reserved for people without injuries. It is not reserved for people who feel confident on day one. It is not reserved for people who never fell off track. Progress belongs to anyone who decides to return to the work, no matter how long it has been or what their starting point looks like. It has been one amazing year of growth. I cannot wait to see what the next decade brings. Happy almost birthday, Chris. Your story reminds us why we do what we do at CrossFit Roselle.
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We support you and your goals and provide the coaching and accountability that keeps people from making progress. We got you. Your Body Knows the Story, Do You? Think about the last 12 months like a movie montage. Quick flashes of chalky hands. Cold mornings when your steering wheel doubled as a hand heater. Work days that drained you like a phone on 1% battery but you showed up anyway. Each moment is a data point —and data, used well, becomes direction. But most athletes never look back. They set goals on January 1st, promptly forget them by February 8th, and then wonder why the next year feels exactly like the last one, only spicier and with more burpees. Here’s the trap: If you don’t look at the story your year tells, you repeat the same chapter again. And again. And again. Like a fitness Groundhog Day. Reflection is how you break the loop and step into a new chapter with intention. 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Reflection is a performance mechanism. It’s how high-level athletes, coaches, and sports scientists identify plateaus, optimize stress/load, and build efficient training cycles. It’s not therapy. It’s strategy. When you look back at your year of fitness, you’re mining for gold: - Where did I get the best strength gains? - When did I feel burned out? - What habits supported my progress? - What friction points kept slowing me down? - How did my sleep, protein, hydration, or stress impact my training? This isn’t self-help. This is self-awareness , which happens to be one of the most potent athletic skills you can develop. A reflective athlete is a dangerous athlete—in the best way. They train with direction, not desperation. They know when to push, when to pull back, and when to adjust the plan. But How Do You Actually Reflect on a Year of Training? Great question. Let’s keep it simple so your brain doesn’t short-circuit like a malfunctioning toaster. Choose one area to evaluate: Training Frequency How often did I walk through the doors? When was I most consistent? Performance Trends What movements improved? Which ones stalled? Lifestyle Factors Did my sleep, nutrition, or stress impact my performance? (Spoiler: yes.) Injury or Pain Patterns What kept popping up like a raccoon in a dumpster? Pick one. Make notes. Connect dots. This is the “aha moment” factory. This is where progress stops being accidental. Because once you understand what happened this year, you can choose what happens next year. Conclusion: Pick One Metric and Let Next Year Begin Today If you take away nothing else from this entire post, let it be this: Reflection makes you fitter because it makes you intentional. Not busier. Not more intense. Just smarter. Here’s your simple action step: Pick ONE metric to track each week for the next month. Choose from: - Hours slept - Grams of protein - Training sessions attended - Recovery quality - Average daily steps One metric. Four weeks. Zero overthinking. Because once you start paying attention, you stop training on vibes and start training on purpose. Your year taught you something...probably more than you think. Now it’s time to use that wisdom to move forward with clarity, confidence, and a plan that aligns with the athlete you’re becoming. And trust me: When reflection becomes part of your training, progress stops feeling random and starts feeling inevitable.
