Inquisitive.me

A lot of my patients share one common struggle—they’re waiting for motivation to kick in before they start working out. But if you’re just sitting around waiting for motivation to strike, good luck with that.

Honestly, I don’t work out because I’m motivated. Think about it: would you show up to work every day if your boss said, “Eh, just come in when you feel like it”? Maybe at first, when everything’s fresh and exciting. But once the routine settles in with all its repetitive, not-so-thrilling tasks? Probably not.

Another big myth is time. “I’ll start working out when I have more time.” Let me be real with you—Jessica, that time isn’t just going to magically appear. If I only cleaned my apartment or did laundry when I had time, it simply wouldn’t happen.

Case in point: it took me a year and a half after moving into my place to finally clean the windows. I couldn’t even see my neighbors (not that I was missing much, honestly). The truth is, I just didn’t want to do it, so it sank to the bottom of my to-do list. And spoiler: you never really finish your to-do list.

Here’s what actually works, and it’s backed by science. A study by Milne et al. (2002) divided 248 participants into three groups:

• Group 1 (control) did a neutral reading task with no exercise motivation.
• Group 2 got a motivational boost—a health leaflet explaining the risks of inactivity and benefits of exercise, based on Protection Motivation Theory (PMT) and designed to get them thinking, “I should probably start working out.”
• Group 3 got the motivation plus a volitional intervention—they planned exactly when and where they’d exercise that week, using a strategy called implementation intentions.

Guess which group actually followed through the most?

While Group 2 had higher motivation, it didn’t lead to much behavior change. But 91% of Group 3 completed at least one 20-minute workout—compared to 35% in the motivation-only group and 38% in the control group.

So, motivation is nice, but it won’t magically get you moving. Writing down a battle plan? That actually works.

Last year, I created a system based on this that’s been a game changer—I’ve barely skipped a workout and have stayed consistent for a whole year. Honestly, the only break I took was less than two weeks—and that was intentional. This is the same system I share with my patients, and now I want to share it with you.

Even when I’m not training for something big like a half marathon (which I am right now), I set a clear goal. It might be increasing my push-up count, mastering a handstand push-up, improving my climbing, running faster, or upping my distance. Having a goal gives me purpose and keeps me motivated.

Then, I do some homework—there are tons of videos and resources for anything from handstands to calisthenics—and I create a 12-week plan inspired by Brian P. Moran’s book The 12 Week Year. Every Sunday evening, I map out my week, deciding exactly when, where, and how I’ll work out. I put it in my calendar like a date with myself. Life throws curveballs, so sometimes I adjust—but flexibility is key.

I also have a consistency system that keeps me on track even when motivation dips. I talked about it in a previous post, but I explain it so often to patients that it deserves repeating!

I set up three workout “modes”:

• Ideal week: When I have time and energy for 4-5 sessions—right now, that’s 3 runs, 1 strength workout, and climbing.
• Normal week: What I usually manage given work, social life, dog care, chores, and reading. Typically 3-4 workouts.
• Bare minimum week: I never go below two workouts unless I’m injured or sick. Hitting this minimum keeps me positive and consistent without relying on motivation.

This system works beyond workouts, too. For example, your bare minimum for reading might be 50 pages a week, while your ideal week is finishing a whole book.

Matt D’Avella’s rule is another favorite: never skip two workouts in a row. So, if you train Monday, you can rest Tuesday, but by Wednesday, you’re back at it.

Now that you know why motivation alone isn’t enough and how planning can make a real difference, let’s put this into action with a simple experiment you can try right away.

🧪 Let’s Experiment

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Don’t wait around for motivation or perfect timing
—build a system that makes consistency your default.

You’ve seen how motivation alone won’t carry you. The secret? Planning ahead and creating a flexible structure that fits your life, not the other way around.

🎯 Try This:

Grab a notebook or open your calendar app. Start by writing down one clear, specific fitness goal—whether it’s running a 5K, mastering a handstand, or just moving 3 times a week. Then, block out your workout sessions for the week like they’re important appointments. Treat these sessions like a date with yourself—something you simply don’t cancel.

Take it a step further by designing three workout plans for your week:

• Your ideal week (when time and energy are high)
• Your normal week (typical life demands)
• Your bare minimum week (for when you’re tired or busy)

Or, give Matt D’Avella’s Two-Day Rule a try—never skip two workouts in a row. It’s a simple, practical way to keep momentum going, no matter how life throws curveballs.

🧠 Final Thought:

Consistency isn’t about perfection. It’s about showing up, even if it’s just a little, and trusting that those small wins add up. When you stop waiting for motivation and start designing your own success system, you take back control—and that’s when real progress happens.

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Keep it simple, stay curious, and keep learning—you’ve got this.

Take care,

Carina 🦊