Motivation Isn’t the Problem—Your Inputs Are
We tend to think of motivation as a character trait that some people are blessed with, while others are born with a stronger affinity for sleeping and ice cream.
While personality traits and brain wiring can make motivation easier for some, motivation itself is better understood as an output that we can improve with a few strategic inputs.
And as we’re all aware, there’s a cultural moment coming up when we collectively reset our vision of success. If you want this year’s goals to stick, here are a few ways to stack the deck in your favor.
Anticipation
Anticipation is the sense that something meaningful is coming soon. It triggers dopamine release, which is the brain chemical that fuels excitement, pursuit, and drive.
This is why it’s far easier to hit the gym when there’s a wedding date, race, or beach vacation on the calendar.
If you’re hoping to accomplish something big in 2026, give your brain something to look toward. Set target dates, register for an event, or anything else that creates excitement or raises the stakes.
This is the primary reason I sign up for races that aren’t in my backyard. The trip itself becomes part of the reward, and the anticipation keeps motivation alive long before race day.
Progress
Tangible progress is one of the strongest motivators we have. It creates a feedback loop where small wins fuel continued effort. And without a scoreboard, effort feels disconnected from the reward.
Resolutions often fail because they’re framed as massive outcomes with no visible markers along the way. Instead of focusing only on the end goal, build in milestones that actually matter to you.
Additionally, not only is progress motivating, it’s proof that what you’re doing is working.
That scoreboard might be training consistency, strength numbers, sleep hours, or simply showing up X times per week.
Structure
Beyond the “temporal landmark” effect we discussed last week, structure is a major driver behind New Year’s resolutions.
December seems to dismantle structure through:
- Social obligations
- Kids out of school
- Travel and shopping
- Workdays that don’t look like normal workdays
When the structure breaks down, motivation has to work much harder to keep things moving. Add accumulated fatigue, higher stress, shorter days, and colder weather, and it’s no surprise motivation feels like it hits rock bottom at the end of the year.
Then, almost conveniently, a day shows up that’s specifically designed for a reset.
The first step toward success is regaining a routine that reduces decision-making. Recalibrate your sleep schedule, plan some healthy meals, and block out time for exercise and recovery.
Get that back on track, and you’ll be in a much better headspace to pursue something new.
No Resolutions Needed
Even if goal-setting isn't your thing, you don’t need a New Year’s resolution for any of this to work.
Whether you’re chasing a big goal or just trying to improve a bit each day, the same three strategies apply:
- Give yourself something to look forward to
- Create a way to see that you’re moving forward
- Build a simple, repeatable routine for better health
Do that, and motivation becomes a byproduct, not something you have to manufacture.
Originally published as Movement #289
