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You may have heard that motivation is useless without discipline. It’s a catchy phrase, but only partly true. Motivation and discipline can work hand-in-hand to help you stay on track with your health goals, but you don’t always have to have both to move forward. On some days, it may be motivation that gets you to the gym, while on other days, it may be discipline. Discipline can get you to the gym when you are feeling down, and motivation can help you perform at your best.
How motivation supports healthy habits
Motivation is your “why.” When starting a health journey, it’s common to experience high levels of motivation and ambition at the beginning. This isn’t a terrible thing; it is most likely what got you to start your journey in the first place.
However, motivation fluctuates. Some days, you’ll wake up feeling unstoppable. Other days, your energy or enthusiasm might be low. So, it’s best not to rely solely on it.
That being said, there are some simple ways to reignite your motivation:
- Visualize your “why”: Imagine how you’ll feel once you’ve reached your goal (more energetic, stronger, less stressed, etc.).
- Track your progress: Celebrate the small wins. Seeing results, even minor ones, naturally boosts motivation.
- Change your environment: Curate surroundings that inspire healthy actions, such as keeping workout clothes ready to use and stocking your house with healthy snacks.
Motivation is a valuable tool when used strategically. It sets the direction, helps you define your purpose, and reminds you why you started on your health journey in the first place.
How discipline supports healthy habits
If motivation is your “why,” discipline is your “how.” It helps you stay accountable to yourself when you may not be at your best, and it helps you maintain self-control when things get difficult.
Discipline thrives on structure and routine. Examples include:
- Scheduling your workouts like appointments: Once it’s in the calendar, it has to happen.
- Meal prepping once or twice a week: Planning ahead helps prevent impulsive eating, and saves you time later on.
- Stacking your habits: Pairing new habits with existing ones (such as doing five pushups after brushing your teeth) can help you establish and maintain long-term habits.
Intrinsic motivation: The key to long-term success
Intrinsic motivation comes from internal sources such as your values, interests, and satisfaction. When you’re intrinsically motivated, you’re more likely to sustain healthy habits because they align with who you are and what you care about most.
Try applying intrinsic motivation to your health goals. Here are a few ideas:
- Instead of eating a bland diet, eat a balanced, nutritious diet that contains a variety of foods you enjoy eating.
- Create a workout routine that brings you joy. For example, if strength training isn’t your cup of tea, explore other options like Zumba, rock climbing, or mountain biking.
- Find what brings you fulfillment as you work on your health goals. The healthy habits that bring satisfaction will be easier to maintain long term.
Intrinsic motivation transforms healthy habits from obligations into lifestyle choices you actually want to maintain.
How extrinsic motivation can help (without taking over)
Extrinsic motivation comes from external sources such as rewards, recognition, and societal or environmental pressure. Extrinsic motivation might look like:
- Setting goals around a specific event or milestone
- Using reward systems to stay accountable (like earning points for healthy habits, completing a course, or getting FSA/HSA rewards for gym attendance)
- Getting support, feedback, or accountability from others
Extrinsic motivators are helpful tools and can offer great rewards, but the key is letting intrinsic motivation lead the way. When your goals are aligned with how you want to feel and live, not just how you want to look, momentum becomes sustainable.
Building healthy habits, one step at a time
We need both motivation and discipline to establish long-term habits, but you don’t have to have both every day to succeed. The important thing is balance. Motivation gives purpose, and discipline provides structure. Together, they form the foundation of lasting habits that help you thrive physically and mentally.
At Shed, we understand how challenging behavior change can be. Our coaching program and personalized support can help you stay motivated, accountable, and consistent, even on the tough days. Visit tryshed.com to explore coaching options and other resources designed to help you succeed on your health journey.
FAQ: Motivation vs. discipline in building health habits
What’s the main difference between motivation and discipline?
Motivation is the desire to do something. It’s emotional and often short term. Discipline is the habit of doing something. It’s behavioral and long term. Motivation starts the journey, and discipline helps you to keep going.
How do I stay consistent when I lose motivation?
Rely on your routines when motivation fades. Small daily actions—like a 10-minute walk or prepping one healthy meal—can help keep you going when motivation is low.
What’s better for weight loss: motivation or discipline?
Discipline is typically more reliable for long-term weight management. However, you probably wouldn’t get started at all without motivation to spark that initial change, so they both play a role.
How long does it take to build a habit?
Habits can take a few weeks to several months to build. As long as you’re being consistent, you should be able to turn something into a habit eventually, even if you aren’t perfect at it.
