Motivation is unreliable. Momentum is built. When my energy dips, I don’t debate with myself, I lower the bar and do something small that is impossible to fail. Then I let the win carry me forward.
The “Two-Minute Rule”
If a workout feels daunting, I start with two minutes: ankle rocks, ten cat–camels, ten countertop push-ups. If I feel better, I continue. If not, I log the two minutes and move on. Either way, I win.
Environment Beats Willpower
- Walking shoes by the door.
- Resistance band on the office chair.
- Pre-cut vegetables in the fridge; protein visible.
Restore Before You Roar
Sometimes the answer isn’t to push harder, it’s to downshift: herbal tea, low light, and 5-in/6-out breathing for three minutes. I often find the energy to do a little more after I’ve calmed the system.
Weekly “Non-Negotiables”
- Three strength sessions (even if abbreviated)
- Daily walk
- Protein at each meal
- Sunday plan for the week, nothing fancy, just anchors