What to Do When You Don’t Feel Motivated

Let’s talk about motivation—or rather, the myth of motivation.

So many of us wait until we feel motivated to take action, whether it’s eating healthier, working out, or making time for self-care. 

But here’s the problem: If you wait until you want to do something, you’ll be waiting a long time. 

That’s because there is a part of our brain that likes familiarity and wants you to stay right where you are and not make any changes.

But consider this: as moms we know our kids aren’t always motivated to go to school, brush their teeth, or take a bath. But when they say, “I don’t feel like it,” we never say, “Okay, sweetie, you can skip it.” 

No, we say, “I get that you don’t want to, but you’re still doing it anyway.” Why? Because we know it's for their greater good. 

Yet when it comes to our own habits—our own health—we often let ourselves off the hook way too easily.

Motivation Won’t Save You—Discipline Will

Here’s the truth: There is no motivation fairy coming to sprinkle magic motivation dust on you. And if you’re waiting for motivation to strike before you start prioritizing your health even with your busy physician mom schedule, you’ll be waiting forever.

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This is why self-discipline matters. It’s about honoring your future self the same way you put money away for retirement. You wouldn’t say, “I don’t feel like saving money this month,” and then expect to have a solid retirement fund. You do it because you know the future you will need it.

Your health works the same way. Skipping exercise today won’t feel like a big deal today, but over time? That’s where the consequences add up.

Let’s look at the numbers… Studies show that regular physical activity can:

• reduce the risk of heart disease by 35%
• stroke by 30% 
• type 2 diabetes by 50% (source). 

Meanwhile, research from the American Journal of Preventive Medicine found that even small increases in physical activity can lead to longer life expectancy. Who doesn’t want to live a long healthy life? 

So the question is—what are you doing today to make sure your future self is strong, healthy, and thriving?

The 2-Minute Rule: My Secret to Beating Resistance

I’ll be honest—there are plenty of times I don’t feel like doing what I know is good for me. Take walking, for example. I want to go for daily walks, and in the spring and summer, it’s easy. But in the winter? Chicago makes it way too tempting to stay inside.

So I made a deal with myself: Before leaving the gym, I had to do at least two minutes on the treadmill. That’s it. Just two minutes.

And you know what happened? Once I got past the inertia of those first two minutes, I usually kept going. It got me over the initial resistance, and before I knew it, I was in motion. I’ve heard this called the 2-Minute Rule, and I teach my clients to apply it in their own lives.

Because here’s the thing—getting started is always the hardest part.

How to Use the 2-Minute Rule in Your Life

So, where could you apply this in your own life?

• Want to exercise but don’t feel like it? Commit to just two minutes of movement—stretching, walking, or even a few squats.
• Want to eat healthier but feel overwhelmed? Chop and eat one vegetable and see where it leads.
• Want to start meditating? Start with 2 minutes and you may well end up feeling bliss longer.

Most of the time, once you start, you’ll keep going. 

But even if you only do the two minutes, you’re still building the habit. And habits, not motivation, are what lead to lasting change.

So don’t wait for motivation nor get into all or nothing thinking. (It’s either 30 minutes of exercise or none at all.)

Instead make it easy on yourself with 2 minutes and watch the momentum build until you make a new habit of it. 

Your future self will thank you.

Ready to achieve your health and fitness goals in just 5 minutes a day? Learn the method that over 50 women physicians of all different specialties and ages have implemented to achieve lasting weight loss. Click here to learn more.