Maybe Motivation Isn’t Your Issue

At some point, most of us have stood in front of the mirror and thought, “I just need to get motivated again.”

Here’s the truth: you don’t.

Motivation is fleeting. It shows up when things feel exciting and disappears the second life gets stressful. Relying on motivation to drive your health is like waiting for a sunny day to walk your dog, you’ll get a few wins, but not nearly enough consistency.

What you actually need? Habits. Simple, sustainable, identity-building habits.

Especially if you’re over 40, your health isn’t about conquering a 30-day challenge. It’s about strength, energy, confidence, and the ability to move through life with power and purpose. That comes from showing up daily, not showing off once.

The Problem With “Starting Over”

You’re not broken. You don’t need a do-over. You’re not behind.

But what you might need is a new way to think about change. One that’s grounded in structure, and longevity, not punishment.

The challenge mindset, the “go hard for 6 weeks” method, is seductive because it promises quick results. But it also delivers a crash. I mean, I’m not the only one that has gained and lost the same weight numerous times.  When the program ends or life gets chaotic, you’re left feeling like a failure. Again.

Let’s break that cycle. Let’s focus on what builds you, not what breaks you down.

Health Is a Marathon, Not a Sprint

Think of your health journey like training for a lifelong hike, not a 100-meter dash. It’s about building habits that will last, not just dropping a dress size. That means starting where you are, not where you wish you were.

You don’t need to overhaul your entire life.

You need to start with one small, meaningful shift.

Enter: The Power of Tiny Habits

Dr. BJ Fogg, author of Tiny Habits, developed a method that flips the script. Instead of trying to do more through willpower, Tiny Habits help you do more by doing less, on purpose.

It’s not laziness, it’s smart science.

Here’s the model:

1. Anchor it to something you already do
   
2. Make it incredibly small
   
3. Celebrate immediately
   

Let’s say you want to eat better.

Instead of saying, “I’m getting rid of all junk food,” try this:

• Anchor: After I workout, I’ll drink a protein shake.
  
• Tiny Habit: I’ll drink a protein shake.
  
• Celebrate: I’ll say, “I am one step closer to more lean muscle and better nutrition. ”
  

You’ll be amazed what happens. The simple act of taking a protein shake with you to the gym, then drinking it there, you will increase your protein intake and have a better meal choice. Eventually, that moment becomes the doorway to better nutrition overall. But it starts with something so small, it’s impossible to fail.

Why This Works for Adults Over 40

Some of you maybe reading this thinking, there is no way something that small can help.

Well it does and I can attest to it.  19 years ago, I weighed 300 lbs.  I had tried to lose “50 pounds,” 4 or 5 times unsuccessfully.  Real success for me came when I decided to make one change, stop eating any fast food but Subway.  That was my first step.  I was a traveling sales rep at the time, so fast food was easy and convenient.  I still allowed myself a way to eat fast food, but better.

Eventually, that lead to me packing my lunch more often, which accelerated my weight loss.

Losing 50 lbs was too big!  But changing my eating was simple and sustainable.

You’ve got responsibilities. A busy schedule. Maybe even some battle scars from years of dieting, pushing too hard, or trying to “get back on track.”

Tiny Habits honor your life. They don’t ask you to be perfect, they just ask you to be present.

They help you reclaim consistency without needing more time, motivation, or energy.

Build Momentum Without Burnout

Here’s how you can start TODAY:

• Pick 1 habit you want (e.g., strength, hydration, better sleep)
  
• Shrink it down until it’s small and manageable.
  
• Find a natural anchor (e.g., after coffee, after you pee, after brushing teeth)
  
• Do it daily, without judgment
  
• Celebrate every win
  

You don’t need 75 hard. You need 1 easy, repeated often.

It’s Time to Stop Beating Yourself Up

You are not a failure because you haven’t stayed consistent. You’re just using the wrong strategy.

We use the Be Great Today mindset to teach that your greatness isn’t about doing everything right. It’s about showing up intentionally with your attitude and actions, over time.

Let go of guilt. Let go of unrealistic timelines. Stop trying to prove you can go all-in and start proving you can stay consistent.

Lasting Change Is Boring… And Beautiful

Here’s the secret:

• Real health is not exciting.
  
• Real health is not a before-and-after photo.
  
• Real health is brushing your teeth and doing 3 squats.
  
• Real health is drinking water instead of soda without fanfare.
  
• Real health is walking every day, even when it’s not tracked.
  

If it’s boring, it’s probably working.

If you look at my weight loss, it wasn’t spectacular.  It ended up being between 1-2 lbs per week. But over the course of 6 months, it compounded into 50 lbs down.  Through simple cues, tied to things I was already doing, then adding one thing in at a time that I could sustain.

You Don’t Need Motivation. You Need Momentum.

Start small.

Start messy.

But just start.

Because the way you show up today becomes your tomorrow. And you deserve a tomorrow filled with energy, freedom, and strength, not another loop of guilt and overwhelm.

So let’s stop trying to have a great week and instead…
Be Great Today,

Justin