Action without Motivation- Why motivation isn’t a reliable source

Author: Lokadia Sims, MA, CCC

Have you ever said, “I’ll do this when it feels okay” or “when I feel ready”?

If so, you were waiting to feel motivated before taking action. Many of us do this—relying on motivation to push us toward the things we want or need to do. The problem is that motivation is unreliable. It’s a fluctuating feeling, not a stable resource.

Motivation is a temporary emotional state—just like anxiety or sadness—shaped by factors such as hormones, sleep, and recent experiences. Evolution has wired our brains to prioritize immediate survival signals over long-term goals, which means tasks with delayed benefits don’t naturally trigger strong motivation. Because the payoff builds slowly, they often feel less urgent.

On top of that, daily decision-making drains mental energy. By the end of the day, your motivation may be low simply because your brain has already been working hard. Perfectionism, all-or-nothing thinking, and fear of discomfort can also sabotage motivation before we even start—leading to avoidance. Avoidance reduces short-term discomfort but reinforces long-term stuckness, further depleting motivation. For all these reasons, relying on motivation alone isn’t realistic or dependable.

Instead, what creates change is action—taken even without motivation. The good news is that we can use practical tools and strategies to make action easier:

• Opposite Action: Notice what the eating disorder thought or urge is telling you—and choose the opposite action. Feelings follow behaviour, not the other way around.

• Break It Down: Large tasks can feel overwhelming. Divide them into small, doable steps to make progress feel achievable.

• Use Structure & Routine: Scheduling meals, rest, and recovery creates habits so you don’t need to negotiate with yourself each time.

• Anchor to Values: Ask yourself why this matters to you beyond the moment—values add perspective and strengthen intention.

• Action Leads to Motivation: Research shows behaviour sparks motivation. Use the “3-2-1 Go” method—start before you feel ready, and momentum will build.

• If–Then Plans: Create clear implementation intentions. For example: If it’s 12:00, then I sit down and start my meal. Or If I want to skip a meal, then I call my accountability buddy or set a timer for three minutes.

• Design the Environment: Reduce friction for desired behaviours (e.g., setting up your meal ahead of time) and add friction for unhelpful behaviours.

• Micro-Rewards: Pair actions with small, immediate rewards like a warm cup of tea after a meal or five minutes of something enjoyable.

When you begin to act regardless of how you feel, momentum builds. Each action lowers anticipatory anxiety and reduces the brain’s sense of effort. Over time, your brain recalibrates, and willingness increases—making future action easier and more natural.