What Science Tells Us About Motivation

People tell me they want to work out, eat better, feel stronger, feel more like themselves again, but they just cannot get motivated enough to start.

And I get it. But research actually says motivation is not something you need before you begin. It is something you build... like a muscle.

So lets break it down in a way that feels simple and actually doable.

What the science tells us

Act first, motivation comes later.

Studies show that your brain releases dopamine when you take even the tiniest step toward a goal. Dopamine is connected to motivation, so when you do something small, your brain gives you a little hit of encouragement.

Picture it like this...

You take one small action. Your brain goes “good job!”. Suddenly the next step feels easier. It is literally how your brain is wired.

Consistency wins over perfection.

Research on habit formation shows that repeating simple behaviours regularly is more effective than going all in for a week and then burning out. Think slow and steady, not all or nothing.

The biggest transformations come from those who keep showing up, even on the messy days.

Make starting simple.

By lowering the effort required to begin a task, you increase your chances of following through. So, anything you can do ahead of time to make things easier really matters.

Here is the pattern the science gives us: Tiny action → small win → dopamine → motivation → repeat

Keep it simple and try these each day:

1. Pick one small thing. Then, make it smaller.

Choose something doable, then make it more attainable.

• A 30min workout? Schedule a 15min one instead and if you end up doing more, bonus!

• Walk on your break at work, aim for 10 minutes and if you do more, bonus!

• Instead of “eating healthy”, get consistent with 1 meal or snack and build from there

2.Make it easy to begin.

• Pack your gym bag and leave it at the front door.

• Lay out your workout outfit the night before

• Plan your workouts for the week on your calendar

3. Track it.

One satisfying checkmark per day can go a long, long way.

By the end of the five days, you will notice that motivation feels lighter. Less dramatic. More natural. And that is because you created it through action.

Need a community of support? Join my Lift Yourself LEAN FB group where I go live each week with a tip or pep talk, post challenges and be the first in the know of any new programs starting.

Ready to evolve your habits more? Apply for online nutrition and fitness coaching. Choose from 6 or 12 weeks knowing that you are as capable as any to change if you want it.

Cheering you on from the sidelines :)