Motivation and willpower are almost like four-letter words—the “woulda, coulda, shouldas” of our lives. But here’s the truth: while willpower is fleeting, motivation is like a muscle—it can be strengthened with practice and intentional effort.
Before we talk about how to strengthen it, let’s get clear on what motivation really is and where it comes from.
According to Webster’s Dictionary, motivation stems from the word motive—something (such as a need or desire) that causes a person to act. Have you ever stopped to ask yourself why you’re doing something or why you want a certain outcome?
Digging Into Your “WHY”
When it comes to your health, your why matters more than you think.
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- Why do you want to lose weight?
- Why do you want to make smarter food choices?
- Why do you want to exercise?
- Why do you want to fit into smaller clothes?
- Why do you want to feel confident?
You can’t have sustainable motivation without knowing your motive. When you dig deep and answer honestly, you uncover the real reasons driving your actions.
For example:
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- I want to lose weight because I’m tired of being tired and I know extra weight is stealing my energy.
- I want to make smarter food choices because I know food impacts how I feel—my digestive system can attest to that.
- I want to exercise because I want to stay mobile as I age.
- I want to fit into smaller clothes because I want to feel proud of my appearance instead of hiding behind clothing.
- I want to feel confident because confidence makes me happier, kinder, and more engaged in life.
- I want to lose weight because I’m tired of being tired and I know extra weight is stealing my energy.
Intrinsic vs. Extrinsic Motivation
Your why may be intrinsic (driven from within, like pride, self-worth, or personal satisfaction) or extrinsic (driven by outside factors, like praise, rewards, or recognition). Neither is “better” than the other—they just are. Knowing your type of motivation can help you find the right strategies to keep going when things get tough.
The 3 Components of Motivation
Like any muscle, motivation strengthens when you work all its parts. It has three core components:
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- Activation/Direction – Where are you going and when will you start?
Example: “Starting Sunday, I will plan a week’s worth of lunches and make a grocery list.” - Intensity/Effort – How much energy are you putting in?
Example: “I will dedicate one hour to meal planning on Sunday” vs. “I’ll fit it in when I can.” - Persistence/Endurance – What will you do when obstacles show up?
Example: “It’s 8pm and I haven’t planned my meals, do I put it off until tomorrow or follow through?”
- Activation/Direction – Where are you going and when will you start?
How to Build Stronger Motivation
You can’t jump straight into calculus without first mastering addition—and you can’t run a marathon without starting with shorter distances. Setting massive goals right out of the gate can lead to burnout, injury, or discouragement.
Instead, break big goals into bite-sized, achievable steps. Each small win builds confidence, reinforces persistence, and strengthens your motivation muscle. Over time, you’ll find that following through feels less like a chore and more like second nature.
Take a few minutes to read more about motivation and some of the theories psychologists have come up with over the years in this article from The Livingwell Mind. There is also a link there to a short podcast that is pretty interesting.
The Wrap-Up: Your Motivation is Waiting on You
Motivation isn’t something you either have or don’t have. It’s something you grow. And just like building physical strength, it requires consistency, patience, and the willingness to show up even when you don’t feel like it.
Your why is the spark—but the daily actions you take are the fuel. Keep lighting that fire, one choice at a time, and before you know it, you’ll look back and realize you’ve become the kind of person who follows through.
Your future selves are already cheering you on—don’t make them wait!
