Fuel Your Fire: Strategies for Lasting Motivation

We all want to feel better, move more, and create healthier routines—but knowing where to start or how to stay on track can feel overwhelming or near impossible. Whether you're setting a new health goal, starting fresh after a setback, or just trying to build more consistency into your day, motivation plays a key role in your success. But motivation isn’t just about willpower or inspiration—it’s about understanding exactly what drives you and how to keep that fire lit, even when things get tough. In this article, we’ll explore some of the science behind motivation, why it fades, and how you can tap into designing strategies that help fuel your fire for inspiration and lasting motivation on your wellness journey.

The Fire That Fuels Lasting Motivation

Motivation is the driving force that pushes us to take action– whether it’s tackling a task in the moment or working towards a future goal. It’s the fuel that helps us survive, thrive, connect, and grow. Motivation not only initiates a behavior change, but helps to guide us forward, even in the face of obstacles. There are different sources of motivation, however one particular kind of motivation is essential for achieving sustainable wellness goals for the long haul.

Two Kinds of Motivation

Motivation generally falls into two categories: extrinsic (or external factors) and intrinsic (or internal factors). Extrinsic motivation is influenced by external rewards or outside pressures. For example, deciding to lose weight for a class reunion or working out to hear praise from a partner are extrinsic sources of motivation. Other extrinsic motivators may include tangible rewards, like getting a raise at work or receiving an award for winning a competition.

Since extrinsic rewards narrow your focus on the reward itself, it’s often not a sustainable way to stay motivated long term. Relying on extrinsic rewards for too long feeling overwhelmed, overworked, and ultimately burnout. While extrinsic rewards can be helpful for starting something new, long-term motivation often requires tapping into a different kind of motivation. 

The Tortoise and the Hare is a classic fable that tells the tale of a quick-witted and extrinsically motivated hare, who wanted to win a race for fame and recognition. The tortoise, on the other hand, found intrinsic motivation to keep going so he could cross the finish line.

Intrinsic motivation, on the other hand, comes from within and is driven by personal satisfaction, curiosity, and the desire to grow. For example, the joy you feel after completing a workout you didn't want to do, or the pride you feel after preparing a tasty new meal, are intrinsic sources of motivation.

Intrinsic motivation typically aligns with your values and passions, and, therefore, is a more sustainable way to achieve long term goals. Intrinsic motivation generally promotes competition from within, and leads to a sense of gratification when you realize you are better at something than you were before.

Why Motivation Fades

At times, motivation can feel like it’s lacking. Maybe suddenly, you have low energy or you’re finding it hard to stay focused. While it’s completely normal for motivation to ebb and flow, the key to finding what intrinsically motivates you is to find meaning and purpose in your activities. Here are a few common reasons you might feel stuck or less inspired to push forward:

• You have unclear goals. Without a clear direction for where you’re going, it’s tough to know what you’re working toward.

• You have unrealistic expectations. When you push yourself to do something you’re incapable of doing or if you overcommit, this can lead to stress, frustration, and ultimately burnout.

• A challenging life circumstance comes up. Unexpected events or new situations might get in the way of pursuing your goals, such as having to become a caretaker or starting a new job. Finding ways to develop a new routine may take time.

• You have a lack of support or an unsupportive environment. Your surroundings play a significant role in your progress. People and environments that don’t support your ambitions can make it hard to stick to your goals. For example, not having support from your family when making a diet change, or not having a dedicated space to exercise, can greatly influence your decision to keep going.

• You’re not seeing progress. It’s tough to measure progress without having markers, or short term goals along the way. When there’s nothing to look forward to, you’re more likely going to become bored or tired.

• You feel like you have plateaued. It can feel discouraging when you don't see progress. Maybe you’re struggling to reach your weight loss goal or your exercise program is not as fun as it was before. It's important to make adjustments or give yourself new challenges to keep you excited. 

Finding motivation can be challenging when progress isn't immediately visible.

It’s important to check-in with yourself regularly to help you notice any of these patterns and to make any necessary adjustments. Remember, adding variety or changing up your routine can make a lifestyle change more stimulating and fun.

The Self-Determination Theory (SDT)

Psychologists Edward Deci and Richard Ryan collaborated in the late 1970s at the University of Rochester to determine the best way to get people to perform tasks. While working with different groups, their research led to a theory that suggests people have three basic psychological needs that must be filled in order to thrive: autonomy, competence, and relatedness. The table below describes each of the three basic needs:

Fulfilling these three core needs helps drive intrinsic motivation and leads to improved well-being and continued growth.

When You're Not Seeing Progress

Hitting a plateau can feel frustrating—especially when you’ve been putting in a lot of time and effort. Though plateaus are a normal part of the process, there are ways to reignite your momentum so you can achieve your goals. Here are some strategies to encourage your movement forward:

• Revisit your goals and make them S.M.A.R.T. Are your goals Specific, Measurable, Achievable, Relevant, and Time-bound? Having clear, achievable, and measurable goals provide structure and direction. A vague goal like “I want to get healthier” is harder to track than something like “I will go for a 30-minute walk three times a week.”

• Dig into your "why." Consider asking yourself “why” to remind you of your reasons for choosing your new lifestyle change. Asking these kinds of questions helps to uncover the purpose for your actions and even reminds you of your values. For example, you may ask yourself, "Why do I want to change?", or "How will reaching this goal improve my life?"

• Share Your Journey: Studies show that people often believe what they hear themselves say. By telling others about your new wellness journey, your goals will feel more real and will encourage you to follow-through. 

• Check your environment (and the people in it). As mentioned previously, having a supportive environment surrounded by the right people and places will encourage your growth. Leaving visual cues like a packed gym bag or a stocked fruit bowl can serve as daily reminders that your goals are important.

• Minimize distractions. Identify and reduce triggers that hinder your progress or disrupt your focus. It’s important to make necessary adjustments or set boundaries that respect your goals-- for example, choosing not keeping candy at home or avoiding standing around smokers when you’re trying to quit.

• Track your progress (even the small stuff). Keeping a journal or using an app to track all of your wins can reveal patterns, increase awareness, and reinforce your efforts. You’ll start to see what’s working (and what’s not), making it easier to make changes along the way.

• Challenge yourself, but don't overdo it. If you’ve hit a plateau, it typically means you've adapted well to your new routine. This can not only lead to boredom, but you won't see the results you've set yourself up to achieve. Try something new—walk a little farther, increase your pace, or try a new workout. It can help re-engage your mind and body. Be careful not to push too hard, though—doing too much too fast can increase your risk of injury or lead to extreme fatigue.

• Be consistent and ditch the “all-or-nothing” mindset. Progress isn’t about being perfect—it’s about showing up. Even on tough days, doing something (even a little) can help to keep your momentum going. Maybe you decide to do isometric exercises instead of high intensity cardio, or maybe you want to try a new group fitness class instead of running on a treadmill. 

Grow Your Mind

Sometimes the best way to reignite motivation is to pause, reflect, and approach things with curiosity. Taking time to slow down and think about new strategies gives your brain more power to discover new solutions. Maintaining a growth mindset will help you stay motivated through life’s inevitable ups and downs.

If you’re ever feeling stuck or unmotivated, these are a few ways you can develop a growth mindset:

• Reframe negative thoughts. Instead of thinking, “I can’t do this,” try saying, “I can’t do this, yet.” Adding “yet” acknowledges your potential to grow and develop over time.

• Experiment to learn. Be open to trying new things. If one method isn’t working, explore other alternatives until you find something that works.

• View setbacks as learning opportunities. Every challenge offers a lesson to be learned. Reflect on what didn’t work, determine the reasons why, and make adjustments so you can try something different next time.

• Add some fun. Combine activities you enjoy with your goals. Listen to your favorite podcast while exercising or have some music playing in the background while you prepare meals.

• Have a mantra. Keeping a phrase that inspires you, especially when things get tough is a great way to stay motivated. Saying phrases like, “something is better than nothing,” or “this is one more step forward,” can boost your energy and push you forward.

• Don’t be afraid to ask for help. Reaching out for advice or seeking help in times of uncertainty can give you insight and guidance from others’ experiences to offer new perspectives and show you what’s possible.

Reward Yourself!

By celebrating your progress, you build a stronger connection between your actions and your desired outcomes. Celebrating wins, even small ones, tells your brain that your efforts matter. It builds positive reinforcement, helps you stay engaged, and brings a feeling of purpose to your actions. Rewards also help to build self-confidence, or the belief in your abilities, and self-esteem, or your overall feelings of self-worth or value as a person.

Rewards don’t have to be big. In fact, a reward can be as simple as giving yourself a little self-care or cooking a meal. Here are some other ways you can reward yourself after an achievement: 

• Do a little gardening

• Re-organize a closet

• Host a game night with friends

• Read a good book

• Tour a museum or visit an art gallery

• Watch something funny on tv

• Go for a walk

• Go to sleep early

• Write your achievements on a calendar

• Visit a new ‘hot spot’ in town

  
  

However you choose to reward yourself, it’s important to celebrate small victories so you continue to stay on track and keep momentum to persist so your efforts feel less like a chore.

Gardening offers many intrinsic rewards, like beautifying your surroundings and gaining an appreciation for the time and care you put into it all.

Motivation isn’t something you either have or don’t have, but it’s something you can nurture. By understanding where your drive comes from, observing your surroundings, utilizing resources, and giving yourself small rewards, you can persevere through challenges and difficult circumstances. What works for someone else might not work for you, so it’s important to play around with each of the topics above. Consistency sparks change and every step matters. Your wellness journey is yours to shape—one choice at a time.

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