When I first started working out, my motivation was high. I wanted to feel better, and that desire kept me going to the gym every day. Since my motivation was coming from within—an intrinsic desire to improve my mental health—it made it easier to stay consistent. But once I started feeling better and my mental health improved, that initial burst of motivation started to fade. By then, however, I had already developed a routine. I’d been going to the gym for 3-4 months, so even when my motivation dwindled, the habit kept me going. It was mostly discipline that kept me on track after that.
Motivation is often fleeting—it comes in waves. Some days you feel driven, others not so much. But discipline? That’s what keeps you moving forward, even when motivation feels like it’s missing. This is especially true if your original motivation was extrinsic—like trying to change your body, earn praise, or reach an external goal. There’s nothing wrong with having external goals, but to stay truly consistent, it helps to also have an intrinsic reason to keep going. Feeling good, accomplishing something, or simply enjoying the activity are all powerful motivators that can help you stay on track long-term.
Eventually, self-discipline becomes a habit. And once something is a habit, it takes less effort to keep doing it consistently. Even when motivation is low, discipline will still push you toward your goals, regardless of fluctuating moods or feelings. What’s more, this self-control builds confidence and self-trust. You start trusting yourself to follow through, knowing you’ll show up even when you’re not “in the mood” or when other distractions try to pull you away.
That confidence grows as you make progress, whether it's improving your skills or reaching your goals. But let’s be real: Negative thoughts will always pop up. Everyone experiences doubt, and it’s easy to start questioning whether you’re capable of reaching your goals. The key to remember is that your thoughts aren’t always reality. They’re temporary, they will come and go, just like our moods. The challenge is to recognize when those thoughts are holding you back, rather than motivating you forward.
Next time you feel like you can’t work out or you’re struggling to stay consistent, pause and ask yourself: Are these just thoughts stopping me, or is there something external and out of my control holding me back? We often think our way out of doing things but never into doing them. Listen to your body. If you’re truly exhausted or not feeling well, it’s okay to take a rest day. But don’t let negative thoughts dictate your choices. Remember, every workout is a step toward a healthier body, mind, and life. It’s not a punishment, even if it doesn’t always feel enjoyable. Consistency is built on small, positive changes—and everyone is capable of making them.
Meet Joan: Joan took up weightlifting seven years ago, initially to support her mental wellbeing during a challenging time. Over the years, it has transformed her mind, health, and confidence. Joan champions a sustainable, holistic approach to fitness, steering clear of industry gimmicks and quick fixes.
Outside the gym, Joan loves exploring new restaurants, enjoying live music, and reconnecting with her gymnastics roots through aerial dancing. She’s also an outdoor enthusiast, whether relaxing in the park with friends or soaking in nature’s beauty.
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