You Don’t Need Motivation to Start… But Starting Will Give You Motivation.

There’s something you want to get done this week.

It’s been circling in your mind. You care about it - probably a lot - but there’s also that small edge of risk, that knot-in-your-stomach discomfort that comes with actually doing it.

Maybe you’re dragging your feet about the gym.

Maybe you’ve got a project idea you’d love to pitch to your manager, but the thought makes you sweat.

Or maybe your partner has crossed a boundary, and even though you know you need to talk about it, you’d rather do just about anything else.

These things matter. They’re important. And they’re rarely easy. So you wait. For the right moment. For motivation to strike. You’re not the only one - most of us do this.

For a long time, I thought motivation had to come first too. I pictured it as a spark of energy or a clear green light from the universe: “Okay, now’s the time.” But a robust body of research in psychology tells us otherwise. What we now understand is that motivation doesn’t always come before action. Oftne, it comes after.

Why motivation feels out of reach

There are a hundred reasons you might not feel motivated.

The task might feel too big, too fuzzy, or disconnected from what matters to you. You might be tired, burned out, overwhelmed, or doubting yourself. This is a very human experience. Motivation is messy. It’s tied to your environment, your emotions, your sense of safety, your energy levels. But it’s also shaped by one crucial thing: success.

And that’s what puts you back in the driver’s seat.

Every time you succeed - even in a tiny way - you generate the motivation to keep going.

Do just one thing

Instead of waiting for motivation, start small.

Set a timer for 5 or 10 minutes. Do the tiniest slice of the thing you’ve been avoiding.

• Applying for a dream job? Forget about the whole cover letter. Just jot down three bullet points about why you’re a great candidate.

• Want to start a gym routine? Don’t psych yourself out with a full 45-minute workout. Put on your shoes, press play on some music, and start with a warm-up.

Neuroscience backs this up: even small wins spark dopamine, which makes you want to keep going. That tiny action lowers the barrier, rewards your brain, and gives you momentum.

Success builds motivation (not the other way around)

We’ve been sold the myth that motivation has to show up first. But models like BJ Fogg’s Behaviour Model and Self-Determination Theory tell us that action fuels competence, and competence builds motivation.

Do one small thing. Finish it. Feel that flicker of “Hey, I can do this.”

That flicker is motivation taking root. It's not arriving from nowhere - you’ve earned it. You don’t need to feel ready - you need momentum. Waiting until you feel motivated is a luxury. If you’re trying to build a business, shift careers, or simply show up for yourself more consistently, readiness isn’t what makes the difference. Momentum does.

The shift happens when you stop asking, “Do I feel motivated?” and start asking, “What’s the next smallest step I can take?”

Because once you move, your brain moves with you. You feel more capable, more in control - and that feeling is what builds long-term drive.

So whether it’s having a tough conversation, making healthier choices, or finally starting that side project you’ve been dreaming about…

Don’t wait for the spark. Just start. Do one small thing. Build a little momentum.

You don’t need to feel ready. You just need to begin.