Why you don’t need motivation to exercise

Most people think they need to feel motivated to exercise.

But that mindset often leads to inaction.

Why?

Because motivation is unreliable, especially when you're tired, stressed, or busy.

And let’s face it: exercise takes effort.

The payoff is mostly long-term.

And it rarely feels urgent in the moment.

So today, I want to show you a better approach.

One that works even when motivation is low — and helps you build the momentum to keep going.

The Truth About Motivation To Move

The reality is, motivation is short-lived.

It ebbs and flows — and it’s notoriously unreliable.

A 2023 study explored how people’s desire to move or rest changed throughout the day and whether those feelings influenced what they actually did.

Here’s how they studied it:

30 adults answered a short survey 6 times a day for 8 days.

They answered questions like:

“Do you feel like moving?”
“How are your energy and mood?”
“What are you doing now — sitting, standing?”
“Do you plan to move or rest soon?”

The results showed people’s motivation to move or rest changed a lot during the day.

Most people had one big daily wave:

Motivation to move peaked around 3:00 PM
And motivation to rest hit its low point at the same time

These ups and downs in motivation followed a daily rhythm (kind of like a body clock).

But these patterns weren’t set in stone.

There were other factors that impacted motivation levels too.

And they point to practical ways to take action with exercise — even when motivation is low.

What Drives The Desire To Move?

So back to the study.

Two key drivers of the motivation to move stood out:

How energised people felt
How happy they felt

Both were important — but energy levels had twice the influence of mood.

And people who felt like moving were more likely to be walking, standing, or planning to exercise.

No big surprises there.

But here’s the kicker:

What people did earlier — like sleeping, eating, or exercising — influenced how much they wanted to move later.

So this means:

Moving now means you’ll feel better later, which means you’re more likely to move again.

That’s the chain reaction right there.

And the key is finding a way to spark it.

Don’t Wait For Motivation To Strike

Here’s what the study makes clear:

Motivation isn’t a constant — it rises and falls throughout the day.

And one of the biggest factors behind it? Your energy levels.

But here’s the counterintuitive twist:

Movement itself can generate energy and motivation.

That’s why action often leads to more action — and why waiting to feel motivated is a trap.

Because the truth is, you don’t need to feel ready to move.

You just need a simple way to begin.

And the easiest way to do that?

Lower the bar to starting.

Here’s what that looks like in practice:

Practical Ways To Spark Movement

This is why I’m a big fan of a minimal-dose exercise approach.

Think “movement snacks” — short bouts of activity sprinkled across your day.

They’re not just easier to do — they’re just as effective (if not more so) than longer workouts for boosting health and fitness outcomes.

But the real benefit?

They lower the barrier to starting.

And once you start, momentum builds.

So when a full workout feels overwhelming?

Shrink it down. Try a smaller version of what you’d normally do:

Cos here’s the thing:

Once you get moving — even a little — you’ll often do more than you planned.

And the best part?

You’ll be more likely to start again tomorrow.

A Critical Mindset Shift

It’s easy to think you need high motivation to be someone who exercises regularly.

But the truth is, you won’t always feel like moving — and that’s perfectly normal.

Instead of waiting for motivation to strike, try this:

Let movement create the motivation.

You don’t need to feel motivated — you just need to remember why movement matters to you in the long run.

Then find a small way to begin.

Even a little action can shift your state and build momentum.

So, what’s one small move you’ll try today?

Thanks for reading!

Until next week,

Jackson

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.