“Motivation comes and goes. The only thing that keeps you going is what you do when it’s gone.”

There are weeks when I feel unstoppable — every workout hits, meals are on point, sleep’s good. Then there are weeks when I just don’t care. I’m tired, busy, stressed, or just not in the mood. For a long time, those bad weeks used to completely throw me off. I’d skip a few sessions, feel guilty, and end up doing nothing at all.

I used to think consistent people were always motivated. But now I know they’re just the ones who show up anyway — even when it sucks.

When Motivation’s Low, I Lower the Bar

If I don’t feel like training, I make the goal smaller. Instead of a full workout, I tell myself, just go and warm up.

Most of the time, once I’m there, I end up doing the full session anyway. But even if I don’t, I still win — I showed up.

Same thing with food. If I’m tired of tracking or meal prepping, I don’t just give up. I’ll grab something simple, like eggs and toast or a shake. It’s not perfect, but it keeps the momentum.

The key is to make the hard days easier — not impossible.

What Helps Me Stay on Track

• I train at the same time every day. No “when I feel like it.”

• I plan workouts that fit my life, not the other way around.

• I walk every day, even if I don’t hit the gym.

• I don’t rely on motivation. I rely on habits.

It’s weird — once you stop expecting to feel motivated all the time, things actually get easier. You stop wasting energy trying to “feel ready” and just start doing what needs to be done.

A Quick Example

Last month, I had a rough week. Bad sleep, work piling up, no energy at all. I told myself I’d take two days off — that turned into four.

So I went back to basics: 30 minutes in the gym, light weights, nothing fancy. That small step was enough to get me back into rhythm. The next day felt easier. The one after that, even more.

You don’t need a perfect comeback. You just need to show up once.

“Consistency isn’t about doing everything right — it’s about never fully stopping.”

Now I don’t panic when motivation drops. I expect it to. I just make the next step smaller, easier, more doable.

Because when you stack those small wins, you realize that consistency isn’t some mystery — it’s just patience, one day at a time.