How to motivate yourself when you don't feel like doing it using behavior psychology

This morning, I was squatting at the gym, not feeling it. I didn’t want to be there. But I went anyway.

Why?

Because BJ Fogg’s behavior model works and I know how to use it :)
B = MAP
Behavior = Motivation × Ability × Prompt


Notice, how the stronger the motivation, the less ability (easiness) or prompting (reminder) you need. Nietzsche said it best,

“He who has a why to live can bear almost any how.”

I’ve trained through -40°C winters. I’ve exercised in tiny hotel rooms during lockdowns.
Because my why is strong. I want to feel and perform at my best, I want to live my richest life - every day, short & long term.

But that's not all...

Motivation isn't one thing. It’s a system.
It’s not just “feeling like it.” or knowing you why, it’s:


  • Purpose - knowing what it means to you, WHY it's important in your life, what's the reward?

  • Progress - seeing results, even small ones, your brain doesn't like to waste energy on things that go nowhere.

  • Praise - getting social affirmations, gratitude, praise.



Use one lever - and your motivation will get a boost. Use all 3 - and you are guaranteed to move into action.

So, if I don’t feel motivated, I ask,

  1. What’s my deeper why?

  2. Can I see or measure progress?

  3. Is there a social reward - impact, praise, connection?

When I feel off-track, I read client testimonials. I look at their before-and-after growth. It reminds me, showing up matters. What I do matters. I also look at where I've come from, how I grew. I remind myself why I started.

And when I'm trying to motivate someone else to do something hard?
I ask them for a clear why, I show them progress, or simply praise the effort.

Behavioral psychology is powerful. It teaches you how to move yourself, or anyone, predictably and reliably, on good days and bad days.
Do you know how to motivate yourself and others when the spark fades?