For those who always stop because they 'don't feel motivated'... How to get motivated

──A story about habits to keep 'continuing'

Hello. This is Shintaro.

Through body makeup and coaching, I design 'systems for continuing' for my clients.

In my previous articles, I talked about preparing
Plan A (ideal) and Plan B (minimum)
to

create a system that 'never hits zero' regardless of the situation
.

▼▼ This is a note about deciding in advance what to do when you 'can't do it'!

Throughout this note, I will be thinking about
how to continue the act of 'continuing' itself.

However... there is a wall that always appears when doing so.
There is a wall that always comes up.

When, what, and how much to do is clear.
I've made the actions small,
and I have a Plan B.

Even so...
Even so, there are days when I just don't feel like it.

I understand that completely.

At this moment,

'I'm no good because I'm not motivated'
'My motivation doesn't last'

I have seen many people
blame themselves and give up like that over and over again.

So this time, I will write about
how to continue habits on the premise that days when you don't feel motivated will come.

When you finish reading this note,
you will be in a state where you have countermeasures for 'the version of yourself that doesn't feel motivated'.

You can definitely do it!
Let's acquire this state!

I'll say this first...
This note is not intended to stir up your emotions.

If that is what you were expecting,
please close this quietly.

This note is for creating a state where your body moves first, even if you don't feel motivated.

'Alright, I'm going to do it today!' doesn't happen every day

Not limited to exercise habits...
everyone thinks this at least once when they start something.

'Okay, I'm going to do it today!'

But to be honest...
that feeling doesn't last every day.

This is completely normal.

That is precisely why
you need tostopdesigning things that rely on motivation.

If you rely on motivation, habits are easy to stop

The reason many people fail at building habits is
because they try to use motivation as energy to build habits.

Motivation is
nothing more than 'one of many emotions'.

Please remember the toys you were bought when you were a child.

Even though you were so excited at first...

as time passed, you gradually stopped touching them.
Haven't you had an experience like this?

Motivation is the same as this.

You cannot keep it
in a high state forever.

And yet,
'I don't feel motivated today, so I'll skip it'

once you stop like that,
the hurdle to starting again rises all at once.

That is why what you need is,

a system that allows you to move naturally, even without motivation.

Creating an environment by filling in the outer defenses

The biggest key to creating this system is
setting up your environment.

Instead of relying on willpower,
create a state where action comes first.

For example, here are some tricks.

1. Sleep with your workout clothes next to your bed

When you wake up in the morning, the first thing you see is your workout clothes.

The action of "changing clothes"
happens before you even think about it.

By the way...
I sleep in my workout clothes the night before I go to the gym (lol).

I highly recommend it.

2. Always keep your workout space tidy

The moment you decide to do it, you can move right away.

"I'll do it after I clean up..."
Eliminate excuses like that.

3. Declare it to your family or colleagues

Rather than deciding in secret...
it's harder to slack off if you tell someone.

Secret resolutions...
end secretly.

The environment of "being watched"
is surprisingly powerful.

4. Keep your workout gear in plain sight

Clothes, shoes, mat.
Just by being in your field of vision,

It feels like I'm being silently urged to 'do it'.

These are not
tricks to train your willpower.

They are for creating a state where
'the environment prompts your thoughts and actions'.

The true nature of 'motivation' that everyone misunderstands

'I don't have the motivation today...'
'I can't get my motivation up...'

I hear this all the time.

But you know... everyone doesn't realize it. Actually, the order is
'reversed'.

It's not that you can't start because you lack motivation.
You don't get motivated because you don't start.

Emotions are fickle.

But... please remember this.
Actions and posture change emotions with a high degree of probability.

Conversely,

The same applies to 'motivation'.

Therefore,
'I'll do it when I feel motivated'

is not the way,
'Once you start moving, motivation will come'.
'So first, keep yourself in a state where you can do it immediately'.

This is the correct answer.
The environment is an auxiliary device to 'get you moving first'.
That is why you prepare the environment.

Keep yourself in a state where you are already moving before you realize it.

After that,
'Oh, I might be getting a little motivated'
will follow.

'Motivation' is not something you wait for, but
something you go and get. To do that... move first!

The environment that gets you moving is different for everyone

That said...

How to make it easier to move
varies from person to person.

So, please think of this
as an experiment.

First, please try the 'environment creation'
I introduced just once.

It's okay to fail.
If it doesn't fit, just change it.

The important thing is
to know 'what kind of environment makes it easy for you to move'.

Summary

The reason habits don't last is simply
that you started with the premise of relying on motivation
—that's all.

Motivation is not something that
wells up the same way every day.

It is just an emotion.
That is precisely why,

• assume there will be days when you have no motivation

• get moving first through environment, not willpower

• create a flow where action brings emotion along

This design is necessary.

With just this,
you can break free from the state of 'I can't do it because I don't feel motivated'.

Habit is not something you continue through sheer willpower, but
creating a state where you move naturally.
creating a state where you move naturally.

This note is not something you read once and finish.
It is not something you read once and finish.

It is for you to remember 'Oh, that's right' on days when you don't feel motivated.
It is for you to remember 'Oh, that's right' on days when you don't feel motivated.

If you feel like you are about to stop again,
please come back here repeatedly.

For those who want to move on to the next step,
I recommend 'How to Decide on Actions'.

Setting big goals is not a bad thing in itself, but
has the action required for that become a burden?

This is a note that supports the first step of 'continuation'.

To those who read this far and felt...
'I understand, but I feel like I'm going to stop at the same place again'.
To those who felt that way.

Mindset is important for habituation.

I have also summarized in another note
a way of thinking to 'come back' when things fall apart,
rather than just how to continue.

【I have received happy feedback】

Recently, through individual consultations,

more people are telling me things like this.

It is okay not to force yourself to change.

I would be happy if you could remember me
at the timing you feel it is necessary.

Please contact me viaThreads or X DMs.