Do You Struggle With Motivation? This Will Change Everything
What if the real secret to staying motivated isn’t waiting for inspiration to strike, but understanding what truly drives you?
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If you struggle to stay motivated, you’re not alone.
One day, you’re ready to kick butt, take names, and conquer the world, all before lunchtime. By the next, you can barely muster up the energy to tie your running shoes.
Most people think motivation is something you either have or you don’t. They think about motivation like a light switch that turns on and off.
But what if that’s not true?
What if the real secret to staying motivated isn’t waiting for inspiration to strike, but understanding what truly drives you?
In today’s post, we will cover:
Why people struggle with motivation
Difference between intrinsic and extrinsic motivation (and why it matters)
9 motivation categories and how to find what works for you
5 proven strategies to develop consistency, even when you don’t feel like it
If you’re tired of the constant rollercoaster ride of motivation ups and downs, this will change everything.
* It was Matt’s birthday last week, so we want to give you all a little present!
This is a continuation of one of our more popular mindset posts- (Why Motivation May Let You Down, But Consistency Never Will.) Today, I’m releasing the paid content of this post that Triple Threat Life Club members got access to, so you get a sneak peek of what it’s really like inside…
What other benefits do Triple Threat Life Club members get?
In-depth resources and guides to help you in your triathlon/mindset journey
10 Tips Triathlon e-book – Essential advice for swim, bike, run, and race-day success. (Going live soon!)
Access to monthly video calls with experts – Learn from top coaches, pro triathletes, and mindset specialists.
Exclusive member discounts – Save money on brands like ROKA, Rudy Project, Running Warehouse, and many more.
Why do people struggle with motivation?
If you struggle with motivation, it doesn’t mean you’re lazy or lack discipline. There are a variety of reasons why you might struggle staying motivated.
Your goals aren’t clear or meaningful.
Your fear of failure or perfectionism holds you back.
You haven’t built habits for consistency.
You focus too much on the outcome, instead of the process.
You don’t know what motivates you.
Simply put, motivation is why a person does something. It’s the driving force behind our actions.
But you can’t rely on motivation alone, because it’s fickle. Motivation comes and goes based on our moods and emotions.
If your goal is vague, or not specific to you, motivation will naturally fade.
If you’re afraid of failing, you might not start in the first place. If you’re a perfectionist, you might feel like if you can’t do something perfectly, it’s not worth doing at all.
If you haven’t built habits for consistency, you might struggle staying motivated.
If you’re only motivated by the long-term end goal (getting a PR, finishing a race, losing weight) the day-to-day work can feel like a grind.
If you don’t know whether you’re motivated by personal fulfillment, growth, rewards, or recognition, you might struggle to stay motivated.
This is motivation. At the other end of the spectrum is consistency. This is the disciplined effort that’s put in over time to achieve a goal. Consistency isn’t flashy. It’s simply about repeated efforts on a regular basis until they become a habit.
If motivation is the spark, consistency is the fuel that will fan the flame and keep it burning.
Let’s review the difference.
Motivation: The Emotional Drive
What it is: The feeling or desire to take action. It’s the “why” behind what you do.
What it feels like: Excitement, inspiration, determination
The problem: Motivation is unreliable. It comes and goes, so you can’t rely on it to help you achieve long-term success.
Consistency: The Habit of Showing Up
What it is: Consistency is taking action, regardless of how you feel. It’s built through habits, discipline, and routines.
What it looks like: Training when you don’t feel like it, following a schedule, and making steady progress over time.
Why it matters: Unlike motivation, consistency doesn’t fade. It builds momentum. The more consistent you are, the less you need to rely on motivation.
The Key Difference:
Motivation gets you started. It’s the excitement you feel when you set a new goal.
Consistency keeps you going. It’s what ensures progress even when motivation fades or disappears entirely.
How They Work Together:
While motivation is the spark that causes initial action (signing up for a race, committing to eating healthy, going to the gym, ect.) consistency is what will help you achieve your goal, especially on those days when motivation is low.
Motivation is like intervals or hill repeats, and consistency is your easy, long run. You need both to be a good runner, and you need both to accomplish your goals in life.
If you can figure out how to create motivation (by understanding what truly drives you) and develop consistency through good habits, you will be unstoppable.
Different Types of Motivation
Motivation isn’t one-size fits all. It varies by individual. Although two people might do the same activity, their motivation can be completely different.
For example, two athletes sign up for an Ironman. One is motivated by a love of pushing personal boundaries. She wants to conquer an epic challenge to prove to herself that she’s strong, capable, and can do hard things.
The other is motivated because he wants the title of being an “Ironman.” He wants to get the leg tattoo, receive his finishers medal, and hear the announcer call his name as he runs down the red carpet.
Same goal. Two different motivations.
Let’s look at two different types of motivation.
Extrinsic
Intrinsic
Extrinsic motivation comes from an outside source. You feel compelled to do something because of outside factors that exert their influence, like friends, family, advertising, social pressure, ect. Extrinsic motivation might come in the form of rewards or even negative consequences.
Intrinsic motivation comes from within. You do something because it aligns with your personal values, interests, and passions. You feel a deeper purpose for accomplishing your goal.
Within intrinsic motivation, there are a few different types:
Learning- You enjoy learning new skills and having new experiences.
Attitude- You like being positive, spreading joy, and making others feel good.
Achievement- You enjoy the feeling of accomplishment, not necessarily the rewards or results.
Creative- You enjoy the act of creating things.
Physiological- You’re motivated by biological needs, like food or water.
There are a few different types of external motivation as well:
Incentive- You’re motivated by the outcome more than the act. You look forward to results, prizes, or awards.
Fear- You’re motivated by something you don’t want to happen.
Power- You want to exert your influence on other people.
Social- You’re motivated by what others think of you. You want to be accepted and for people to like you.
Take a moment to see if any of these statements resonate with you. Keep in mind that you might fall into a few different categories.
Now that you have a better idea of where you fall on the spectrum, how can you use this information to your advantage?
If you’re motivated by personal achievement, keep a diary where you set specific goals and track your progress. This can help you stay focused and motivated.
If you’re motivated by attitude, consider using a blog, social network, or forming a small group to share your story or resources that might help others on a similar journey.
If you’re motivated by incentives, create a system to reward yourself for small wins. For example, if you complete all your workouts for the week, treat yourself. Use an app that tracks mileage or progress towards your goal, so you receive a virtual reward for getting things done.
If you’re socially motivated, use accountability. Tell others about your goal. Also, working out with other people will encourage you to keep showing up and helps you stay on track.
If you’re physiologically motivated, track your fitness improvements and focus on the ways your training is helping you live a healthier lifestyle.
If you’re motivated by learning, read books by fitness authors, listen to podcasts, and watch YouTube videos to practice new skills and hone your technique.
First, determine your motivation type and then create a plan that will provide you with the motivation you need.
Proven habits to develop consistency
We already know that motivation is only one part of the equation. We also need consistency.
Here are a few proven strategies to develop consistency in your life.
1. Become a prep-master- The key to being consistent is making it easy to be consistent. Anything you can do to prepare ahead of time not only makes the process more efficient, it ensures you won’t skip doing the activity because you’ve already dedicated time to preparation.
For example, you can keep all your workout gear in one place: cycling shoes, helmet, heart rate strap, and sunglasses. We do the same thing with our swim and gym bags. This makes it easy to grab and go.
We meal-prep breakfasts and lunches for the entire week. This serves the dual purpose of ensuring we get the necessary nutrition to support our training and also makes it easy to eat healthy and saves time.
2. Create a schedule- Instead of waiting until the day of to decide how you’re going to fit in a workout, make a schedule for the entire week. For example, we swim at lunch on Monday, Wednesday, and Friday. On Tuesday and Thursday, we ride the bike and run. Long rides and runs are on Saturday and Sunday.
There’s some variation and room for flexibility, but by making a schedule you can stick with, it will help you develop habits that are easier to sustain over time.
3. Set smart goals- Smart goals should be specific and measurable. A goal must be clearly defined and have a time frame. A goal requires a detailed plan of action with steps to follow.
Here are a few examples of not-so-great-goals:
I don’t want to be such a slow runner.
I want to improve my bike split.
I need to eat healthier meals.
Here are better versions of those goals.
Over the next 3 months, I will work on my running form, breathing, and endurance to improve my X time from X to X.
During the off-season, I will incorporate X threshold-focused sessions and X strength sessions, X times a month.
Over the next 4 months, I will commit to making a healthy dinner 3 times a week that incorporates protein, vegetables, and grains.
4. Start small- Becoming more consistent isn’t about making massive changes. Those are harder to sustain. Think about making a small change you can stick with until it has time to develop into a habit.
This might look like getting up 20 minutes earlier each day to get a head start on work, or going to bed 20 minutes earlier to promote a better quality of sleep.
If you’re a list person, write down daily objectives you want to accomplish and check them off as you go.
5. Get an accountability partner- The value of working out with friends and training partners can’t be overstated. For the socially motivated among us, the time we spend training with friends is almost as important as the race itself.
If you struggle consistently getting to the pool to do your swim workouts, agree to meet up with a friend twice a week. If you don’t like doing long rides by yourself, find a group that will motivate you and push you to become more consistent.
I hope you’ve enjoyed this sneak peek into the bonus content that Triple Threat Life Club member get access to. Wondering what else there is?
Here’s a few resources we’ve shared lately:
Video training:
The Comeback Plan where we discuss the most common mistakes people make returning to training after time off.
Guides and Worksheets:
The 3-Step Mental Reset Plan: Learn How to Handle Adversity Like a Pro
The Triathlete’s Clutch Performance Playbook with actionable strategies you can use to master race day pressure like a champion.
The Success Planner: Break Down Your Big, Scary Goal into Achievable Steps
Time Management Worksheet for Busy Athletes with a time management audit, weekly planner, and customizable daily structure inspired by pro triathlete, Matthew Marquardt.
SMART Goals Worksheet: Turn Plans into Action with a template and guided questions
Bonus bits:
How to set a nutrition reminder/custom alert message on your watch
Aging Up Advantage: How to Use Experience to Outperform Your Younger Self
Never Get Lost in Transition Again. We explain our method for navigating transition, rules for what not to do with gear bags, and how to never get lost in transition again.
An interview with Ironman Head Referee, Chris Ricittello, about drafting and insight from pro triathlete, Tamara Jewett.
In-Depth Posts:
The Untold Truths of Triathlon Taper: What Nobody Warns You About...
Empty The Tank with Matt Fitzgerald- Q&A with the author about pacing the perfect race
*If you’re a new Triple Threat Life Club member and missed any of these posts, simply click on the link and scroll to the bottom of the post to the paid section.
If you’re not a Triple Threat Life Club member, sign up today. We can’t wait to meet you.
A fantastic post. You explained it so well.
I'm a prep master. I prep so hard that I have to TRY HARD to avoid doing things. I pack my lunch, put it in the fridge the night before, and leave my empty lunch bag against the door so if I didn't pick it up and fill it, it might get caught under the door. I put my kettlebell in the hallway the night before so I would have to go around it to ignore it. I arrange to meet a super enthusiastic buddy for runs so that if I cancelled, I would have to disappoint him and make him feel bad.
I still stand behind my thinking that we can act even if we are totally unmotivated!