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Originally Posted On: https://hansschumann.com/2024/12/motivation/

Stop Waiting for Motivation: The Simple Science of Taking Action in 2025

How often have you told yourself, “I’ll start when I feel more motivated”? It’s a familiar story. We wait for motivation to strike, expecting it to push us into action. But often, this is not how it works: Motivation doesn’t always come before action — it comes after. This is one of the most misunderstood concepts about human behaviour, and in 2025, it’s time to break free from it.

If you’ve struggled with procrastination, perfectionism or feeling “stuck,” this article will show you how to break free. You’ll discover why motivation is unreliable, why commitment and action are the true catalyst for change and how to apply this insight to achieve your goals in 2025. You will see that it is much more powerful than relying on vague New Year’s resolutions.

Why Motivation Is Overrated

Motivation is often seen as a spark — that magical burst of energy that propels you to take action. But in reality, motivation is tied to emotional highs, external events and unpredictable moments of inspiration. You might feel it one day but not the next, leaving your goals at the mercy of your mood.

If you wait for motivation, you could be waiting forever. Motivation is unreliable because it’s based on emotions, which naturally ebb and flow. The good news? You don’t need motivation to take action. The key is shifting your mindset from reliance on fleeting feelings to an unshakable commitment to your goals. Think about it: when you’re deeply committed to something, you act regardless of how you feel in the moment.

If you rely on “feeling motivated” to exercise, tackle a big project or pursue your dreams, it’s a flawed strategy as motivation doesn’t always show up when you need it. You may feel it after a workout, but not necessarily before.  Most people believe they need motivation first to step into action. But research from behavioural psychology shows it’s the other way around. When you start small, even with a tiny step, your brain recognises progress. This progress triggers dopamine, the brain’s “reward chemical,” which fuels motivation.  It’s a simple but powerful shift in thinking: Action creates motivation, not the other way around.

The Power of Commitment

Motivation can fluctuate massively from day to day. A commitment, on the other hand, is steadfast. It’s an ironclad decision to execute your goals, no matter how you feel in the moment. People who operate from commitment don’t rely on emotional highs to keep them going. They act because they’ve decided their goal is non-negotiable, and they treat their commitments like unshakable laws of nature.

Think about someone who gets up at 6 a.m. every morning to go to the gym. Do you think they always feel like it? Of course not. Many days, it’s an emotional battle to leave the comfort of their bed. But they go anyway because they’re committed to their fitness goals. It’s not about how they feel in the moment — it’s about what they’ve decided about their identity and the importance of their goals.

How to Build Commitment in 2025, Even If You Don’t Have Motivation (Yet!)

If you’re ready to rely less on motivation and more on commitment and action, here’s how to start:

1. Get Clear on Your “Why”

Commitment starts with clarity. Why does this goal matter to you? What’s at stake if you don’t follow through? Write down your reasons and keep them visible, for example by putting them on a wall where you will see them every day. When the emotional battle hits, reconnect with your “why” to remind you why you decided to commit in the first place.

Link your commitment to a decision about your identity.  Who do you want to be? When I retrained as a life coach, it became very easy for me to quit smoking finally.  To me, it was clear that I could not smoke as a life coach, and my identity as a coach was more important to me than the discomfort of giving up a guilty pleasure.  What identity do you want to have as a parent, lover, friend or at work?

2. Make Non-Negotiable Commitments

Decide what you will do, when and how, no matter how you feel. Design SMART goals that are specific and measurable. For example, instead of saying, “I’ll try to work out three times this week,” say, “I will work out Monday, Wednesday, and Friday at 6 a.m.” Beware using words like “try” or “if possible” as they already keep the back door open to allow failure. Also, avoid vague commitments such as “drink less” or “exercise more”.  They are not specific and measurable and require daily mini-decisions, which leads to decision fatigue. And what do we do when we are tired out from decision fatigue? We take the path of least resistance by reverting to our old ways of living. Make your goals easy to stick to by defining specific actions and clear rooms that don’t require daily re-negotiation.

Why Action Beats Motivation Every Time

Here’s a scenario. You know you need to create a presentation for a big meeting, but it feels overwhelming. So, you wait for motivation to kick in. Hours, or even days, pass and you’re still waiting. The longer you wait, the more the task grows in your mind. Suddenly, it feels like a mountain instead of a molehill. What if, instead, you opened a blank document and just typed the first sentence? No pressure to “finish” — just start. That small act sends a signal to your brain: “I’m doing it.” This action, however small, produces a dopamine hit, making you feel good. That feeling fuels more action. Before you know it, you’re on a roll. The task that felt enormous now feels manageable.

This is called the Action-Motivation Loop. By taking any action (no matter how small), you generate momentum. This momentum fuels motivation, which in turn makes it easier to keep going. The bigger the action, the bigger the momentum. But it doesn’t have to be big. The smallest “entry point” action — like opening a document or writing a single sentence — is enough to break inertia.

How to Take Action When You Don’t Have Motivation

If motivation is unreliable, then how do you take action when you don’t feel like it? The answer is to design systems and strategies that lower the resistance to starting. Here’s how you can do it:

1. Eat That Frog

One of the most effective strategies for taking action, even when you don’t feel like it, is the “Eat That Frog” principle, popularised by Brian Tracy. The notion behind the title of this principle is the following:  If you have the unpleasant task of eating five ugly frogs, start with the ugliest one, and the worst will be over. So, the application to productivity is simple: identify the most important, often most challenging task of the day — your “ugliest frog” — and tackle it first thing in the morning. By completing your biggest priority before anything else, you set a tone of accomplishment for the rest of the day. This approach not only builds momentum but also prevents procrastination from stealing your focus and energy.

2. Use the 5-Minute Rule

If you’re dreading a task, commit to just 5 minutes of it. The magic of this approach is that once you start, you often keep going. Five minutes feels small, but it’s enough to break the “activation barrier” that holds you back. Most of the time, you’ll continue working after the 5 minutes are up. If you don’t, that’s okay too. You’ll have at least made progress, and progress is always better than perfection.

3. Create an “Entry Point” Action

When a task feels overwhelming, break it down into small and manageable mini steps as entry points. If you need to write a report, don’t think, “I have to write the whole report.” Instead, think, “I just need to write the title.” The simpler the starting action, the more likely you are to do it. Other examples:

•      Need to clean your house? Just pick up one item.

•      Need to start a workout? Just put on your workout shoes.

•      Need to send an email? Just type “Hi [name],” and see what happens.

Once you’re in motion, you’re far more likely to continue. The hardest part is always starting.

4. Reduce Decision Fatigue

Sometimes we get stuck not because of laziness, but because we have too many options. “Should I do Task A, Task B, or Task C?” The brain doesn’t like indecision, so it defaults to doing nothing. The solution? Remove choice. Decide the night before what your “first action of the day” will be. When you wake up, you won’t waste time deciding — you’ll just start. You can also batch similar tasks together. If you have to answer emails, set a 30-minute block to answer them all, instead of deciding each time whether you should reply.

I also recommend focusing on just one to three goals at any time. The more you put on your plate, the more likely you become overwhelmed and set yourself up for failure, followed by a depressing guilt trip. How about focusing on one key goal this month and making this your priority?

5. Eliminate the Need for Willpower and Motivation

People think willpower is the key to taking action, but research shows willpower is limited. The more you use it, the more it depletes. Instead of relying on it, create systems. For example:

• Use environmental design: Remove distractions. Keep your phone in another room when working.

•  Automate decisions: Set recurring tasks or use tools like calendar reminders.

•  Use accountability: Tell someone what you will do, and check in with them when you’re done. This could be a life coach, friend or colleague.

6. Embrace Imperfection

One of the biggest reasons we avoid action is perfectionism. We think, “If I can’t do it perfectly, why bother starting?” But striving for perfection is a trap. The goal isn’t perfection; it’s progress. If you shift your focus from “I need to do this perfectly” to “I just need to make progress,” you’ll take action much faster.

How Action and Commitment Work Together

Action and commitment go hand in hand. When you act, even in the smallest way, you create momentum that builds motivation. And when you’re committed, you’re more likely to act, even when it’s hard. Together, they form a powerful loop:

•      Action fuels momentum, leading to motivation.

•      Commitment ensures you keep acting, no matter what.

This combination is what drives long-term success. The people who achieve their goals in 2025 won’t be the ones waiting for motivation to strike. They’ll be the ones who act from a place of commitment and use action to create momentum.

Why This Matters for 2025

2025 will bring new opportunities and challenges. Some of your goals will feel exciting and motivating at first, but over time, the novelty will fade. That’s when commitment becomes your greatest ally. When you decide that your goals are non-negotiable, you take emotions out of the equation. You act because you’ve decided to act.

This year, stop waiting for motivation to magically appear. Commit to your goals and take small, consistent actions. Trust that motivation will follow. By the end of 2025, you’ll look back and realise that your success wasn’t built on fleeting moments of inspiration but on steady, intentional action driven by commitment.

You don’t have to do it alone

If you’re ready to make 2025 your most productive and fulfilling year yet, click here to download my FREE Annual Planner that takes you through as step-by-step process for reviewing 2024 or planning 2025.  I complete this process every New Year’s Eve to be more conscious about creating a life I love.

If you would like extra support to help you hit your goals, I am here to help. I assist clients in building clarity, commitment, action plans and accountability to achieve their goals. Whether you want to create more success in your career, life and leadership, I’ll help you turn your goals into non-negotiable commitments.

 Book a free discovery call today and let’s turn your goals into results.

Let’s make 2025 the year you execute your vision, no matter what.