Consistency over motivation: how to keep showing up
I’m registered to run the California International Marathon for the third time this December. I love this race—it’s where I first surprised myself by breaking three hours for the distance and holds so many special memories with some of my favorite people who I’ve shared fun weekends with. But every fall, as the school year kicks into gear and life moves at a pace that rarely slows, I feel that familiar question creep in: how am I going to fit it all in?
One thing I know for sure: the race won’t care if I’m motivated to train or not. Marathons are hard enough when you’ve put in the work. They’re brutal when you haven’t. And on those damp, 30-degree mornings, when the world is dark and the whole neighborhood feels asleep, motivation isn’t going to get me out the door.
With shorter days and busier mornings, I’ve had to shift my own routines. I have to get out the door early most mornings, often with a headlamp. The first steps are harder, colder, but this is where routine and my practice of consistency come in. It’s not motivation that gets me out the door—it’s showing up because I’ve already decided I will.
There are no magic hacks, but there are things I’ve built into my life that make consistency possible. I meet neighbor friends once a week for accountability and connection. I go to bed a little earlier when I can. I’ve simplified my mornings. Most importantly, I don’t give myself the chance to debate it—it’s scheduled in, like any other commitment. If we don’t make space for it, it won’t happen. Some days are smooth; other days, it’s a small win just to step outside instead of staying cozy by the wood stove, lingering over a cup of coffee with my husband and my dogs before the kids wake. But even small wins matter—because they add up.
Motivation Isn’t the Answer
I know this to be true from years of consistent and deliberate practice. Many of my clients show up with similar complaints, sharing that they are struggling to get started or follow through due to waning motivation. They believe that once they find this, everything will click and they can return to a smoother path of chasing their goals. While I wish I had some formula or strategy to create motivation, that is not how it works. As simple as it sounds, this is the truth: motivation isn’t something you can count on, and it is not what leads to sustainable excellence or high performance.
Don’t get me wrong, motivation does show up many times—and when it does it’s a bonus. Maybe when the weather is perfect, you’re meeting one of your favorite training partners, you’re on vacation in a new place with new trails to run, you’ve had extra sleep, or life slows down just enough. When it’s there, it’s a gift. But waiting for it means you’ll likely never reach your potential—because growth requires doing the work even when you don’t feel like it.
That’s why consistency matters. Every time we follow through, even in small ways, we’re reinforcing the brain’s pathways and making that behavior easier next time. That’s neuroplasticity in action—our brains rewiring through repetition.
Motivation can spark a moment. But consistency—the choice to keep showing up—is what builds real change.
Don’t Think, Just Do
Of course, hesitation always shows up. We are creatures of comfort, and if we want to do big things that are hard, we have to be willing to be uncomfortable. That inner debate about whether to do the thing or not? That’s where Mel Robbins’ 5 Second Rule comes in. The idea is simple: count down 5-4-3-2-1 and then move. Don’t give your brain the chance to argue. Don’t press snooze, make the phone call, do the boring paperwork, have the hard conversation, or start your workout without giving yourself the chance to find a reason not to.
For me, it’s not about leaping out of bed and straight into the cold. My mornings have a simple, predictable rhythm: my alarm goes off (though most often the dogs wake me as their internal alarm), I feed them, enjoy a strong espresso next to my husband, maybe do a little writing, and then head out the door. It’s not sexy or unique, but it works. The routine takes away decision fatigue and makes showing up seamless. I don’t stop to debate it; I just follow the steps I’ve already set up.
It’s a way of saying: don’t overthink it, just do the next thing in front of you.
Practical Tools That Help Build Consistency
Here are a few strategies I use—and often share with clients—when motivation runs low but goals remain important:
Schedule it like an appointment: If it’s in the calendar, it’s non-negotiable. Treat it with the same respect as work meetings or family commitments.
Find accountability: A workout partner, neighbor, or coach—someone else who expects you to show up makes it much harder to skip. My training schedule and the circled date of Dec 7 for my marathon are huge accountability factors. Races don’t care whether you feel like it or not.
Use the 5 Second Rule: When hesitation creeps in, count down 5-4-3-2-1 and move. Action first, feelings second—they always come after you get moving.
Visualize the day: Sunrises are unbeatable this time of year. While enjoying my espresso, I look out to our backyard, see the pink skies, and remember why I love this ritual. I also visualize returning to the house, seeing my sleepy kids move about the house trying to motivate for their day, and enjoying breakfast together before the day’s demands begin. Knowing this awaits makes stepping out the door easier.
Simplify the setup: Lay out clothes, charge your headlamp, and streamline your morning so fewer steps stand between you and action.
Practice self-talk that works: Swap “I don’t feel like it” for “Just start.” I often remind myself: I’ve never regretted a morning run.
Celebrate small wins: Progress doesn’t come from perfect days—it comes from repeated effort. Even a short run or running the dogs counts as a win if it moves you forward.
When “Just Do It” Doesn’t Work
It’s also important to recognize that sometimes the barrier isn’t just about habits or discipline. If you find yourself unable to get started no matter what strategies you try, or if things that once felt meaningful now feel heavy or impossible, it may not be a motivation problem—it could be depression, anxiety, burnout, or other stressors at play.
In those moments, the best step forward isn’t to push harder—it’s to reach out for support. Talking with a licensed therapist might help uncover what’s underneath the resistance and create strategies that actually fit your life. Reaching out for help is not a sign of weakness—it’s an action step in itself, a way of building a path forward so that consistency becomes possible again.
final thoughts
Whether you’re training for a marathon, tackling a big project at work, working on having hard conversations, or building healthier habits, the principle is the same: keep showing up. Motivation will come and go, but consistency—the small steps, the scheduled routines, the willingness to move even when you don’t feel like it—is what gets you where you want to go.
As marathoner Desi Linden says: “Keep showing up.” Whatever your goal, your breakthrough comes from showing up—day after day, step by step.
Looking for more tools to deepen your practice of consistency? If you’re ready to take it to the next level, check out these favorites:
James Clear – Atomic Habits: Small actions, big results.
BJ Fogg – Tiny Habits: Make habits stick with tiny wins.
Mel Robbins – The 5 Second Rule: Beat hesitation, take action fast.
Charles Duhigg – The Power of Habit: Understand and rewire your routines.
These books and strategies are great next steps for anyone who wants to turn “showing up” into real, lasting progress.
