“Motivation That Lasts: How to Keep Going When Willpower Wobbles” - Group Talk - Week Commencing February 2026.

Quick show of hands

"Who here has ever felt motivated on Monday and totally over it by Thursday?”

Motivation isn’t a personality trait. It’s a system. And systems can be built.

“In one word, what usually kills motivation for you?”

(tiredness, stress, boredom, slow results).

Motivation doesn’t come before action. Action creates motivation, not the other way around.

“Waiting to feel motivated before changing habits is like waiting to feel fit before exercising.”

3 types of motivation:

External – scales, compliments, deadlines

Internal – values, self-respect, energy, confidence

Habit-based – doing it because it’s just ‘what I do now’

External motivation fades. Habit-based motivation lasts.

Consider

“Why does weight loss matter beyond the number?”

“Share one reason that actually matters to you.”

“When motivation dips, goals argue with you. Values pull you forward.”

Motivation on bad days

“Motivation fails most plans because plans are made for good days.”

“What’s the smallest action you could take on a bad day that still moves you forward?”

“Consistency beats intensity. Always.”

“Long-term motivation comes from identity, not effort.”

Examples:

❌ “I’m trying to lose weight.”

✅ “I’m someone who looks after my health.”

Quick reframe exercise:

Ask yourself to finish this sentence in their head:

“I’m becoming someone who ______.”

Give examples:

“What’s one small thing you’re willing to commit to this week—something you’d still do even if motivation is low?”...

“You don’t need perfect motivation. You just need a reason that matters, a plan for bad days, and the courage to keep showing up.”

“Progress isn’t about never slipping—it’s about never quitting.”

Resources:

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