How to Build Motivation: Create Habits That Keep You Going
We’ve all been there - staring at a blank screen, knowing we should start working toward a goal, but feeling completely unmotivated. You tell yourself you’ll start tomorrow… but tomorrow comes, and the cycle repeats.
The truth is, motivation isn’t something you wait for - it’s something you build. We tend to think of motivation as a feeling that will eventually “kick in,” but motivation works more like a muscle. It’s not about feeling ready - it’s about creating habits that sustain you even when you don’t feel like showing up.
In this post, we’ll explore why motivation doesn’t come naturally, how to shift your mindset about it, and practical motivation strategies that help you build consistency and stay on track - regardless of how you feel.
Why Motivation Doesn’t Just Happen on Its Own
Motivation is often misunderstood as an emotional state - you either feel it or you don’t. But that’s not how motivation actually works. Psychologists have found that motivation is more closely tied to action and habit than emotion.
When you wait to feel motivated before starting something, you give your brain the signal that action depends on your emotional state. But in reality, motivation is a byproduct of action - not the other way around.
Action-first mindset: How momentum actually builds
➡️ When you take action (even a small step), your brain releases dopamine, which creates a sense of accomplishment and reward.
➡️ This dopamine boost reinforces the behavior and makes you more likely to repeat it.
➡️ Repeated action creates a habit, which increases motivation over time.
✅ Motivation is the result of action, not the cause of it. When you take even a small step toward a goal, your brain builds momentum that makes it easier to keep going.
The Psychology of Motivation (and Why You Avoid Taking Action)
Motivation is linked to how the brain processes reward and effort. The brain weighs two key factors before deciding to act:
Perceived Value – How valuable the outcome feels.
Perceived Effort – How much effort it will take to achieve the outcome.
When the effort feels greater than the perceived value, motivation drops. This is why big, overwhelming goals often lead to procrastination - you see the effort as too high compared to the reward.
🔎 Why big goals overwhelm your motivation system:
➡️ The Goal Feels Too Big: If the goal feels impossible or distant, your brain will resist starting.
➡️ Lack of Immediate Reward: Motivation thrives on short-term wins. If the reward feels too far away, motivation fades.
➡️ Perfectionism: If you believe you need to do something perfectly, you may avoid starting altogether.
➡️ Emotional Resistance: Fear of failure, fear of success, or self-doubt can create emotional roadblocks that drain motivation.
✅ The solution? Break down big goals into smaller, manageable steps and create immediate rewards to reinforce action.
How to Build Motivation (Even When You Feel Stuck)
If motivation isn’t something you feel - it’s something you build - then the goal is to create systems and habits that make motivation automatic.
1. Start small to build consistency and momentum
One of the biggest mistakes people make when trying to motivate themselves is starting too big. When the goal feels overwhelming, the brain resists taking action.
✅ Try This:
Instead of saying, “I’m going to work out for an hour,” start with 5 minutes.
Instead of saying, “I need to write a chapter,” commit to one paragraph.
Instead of aiming for perfection, focus on showing up.
💡 Habits are the compound interest of self-improvement. Small, consistent steps create long-term change.
2. Use immediate rewards to train your brain
Your brain thrives on short-term gratification. When the reward feels too distant, motivation drops.
✅ Try This:
Reward yourself with a break after completing a small task.
Create a reward loop (e.g., after 20 minutes of focused work, take 5 minutes to listen to music).
Track your progress visually—seeing your success creates a dopamine boost that reinforces motivation.
➡️ Immediate gratification helps build motivation because it creates a positive feedback loop in the brain.
3. Set specific, process-based goals
Vague goals like “get in shape” or “improve my career” are too ambiguous for the brain to process effectively. When goals are too broad, your brain struggles to measure success.
✅ Try This:
Set specific goals with clear timelines (e.g., “Exercise for 15 minutes three times this week”).
Focus on process-based goals instead of outcome-based goals (e.g., “Write for 10 minutes” vs. “Write a perfect article”).
Create “mini-goals” to track progress.
➡️ Research on goal-setting shows that setting measurable goals increases motivation and follow-through.
4. Build routines and remove decision fatigue
Motivation becomes easier when it’s tied to a consistent routine. When you build habits, you reduce the mental effort needed to get started.
✅ Try This:
Stack new habits onto existing ones (e.g., after brushing your teeth, meditate for 2 minutes).
Create “cue-based” habits—associate certain times or places with specific actions.
Eliminate decision fatigue by creating a consistent daily schedule.
➡️ Research on habit formation shows that consistent cues and routines make behavior more automatic over time.
5. Stop letting perfectionism kill your progress
Perfectionism kills motivation because it creates an impossible standard. When you believe you need to do something perfectly, you’ll avoid starting altogether.
✅ Try This:
Give yourself permission to do things imperfectly.
Focus on progress over perfection.
Remind yourself that even small, imperfect steps count as success.
➡️ Perfectionism is linked to anxiety, depression, and reduced motivation. Releasing the need to be perfect makes it easier to stay motivated.
Long-Term Motivation: Making It Sustainable
Building motivation isn’t about feeling energized all the time - it’s about creating habits and systems that make action automatic. Here’s how to maintain motivation long-term:
✔️ Create a reward system – Celebrate small wins to reinforce the behavior.
✔️ Build accountability – Share your goals with a friend or coach.
✔️ Track progress – Use a habit tracker or journal to measure success.
✔️ Stay flexible – Adjust your approach if something isn’t working.
✔️ Create an environment that supports success – Remove distractions and make your workspace motivating.
➡️ Therapists who can help you identify motivation blocks and create sustainable change.
Final Thoughts: Motivation Isn’t Magic - It’s Momentum
Motivation isn’t something you wait for - it’s something you generate through action. Even on the hardest days, the smallest step forward is a powerful vote for your future. Progress builds belief, and belief fuels momentum.
You don’t need to be inspired to begin - you just need to begin. The motivation will follow.
💬 Struggling to stay motivated or build consistency?
Let’s work together to develop sustainable strategies that help you stay focused, take action, and build the momentum needed for lasting progress. 👉 Book your free consultation here
📘 Explore more in the full mental health resource library
Rae Francis is a therapist and executive life coach who helps clients overcome procrastination, low motivation, and inconsistent habits. Through virtual therapy and coaching across the U.S., she guides women and couples in building momentum, rewiring negative thought patterns, and creating emotional clarity through action. Rae’s integrative approach blends neuroscience, somatic practices, and mindset strategies to foster sustainable motivation. Learn more at Rae Francis Consulting.
