Why You Don’t Need Motivation to Take Care of Yourself

watson2wellness
Jun 3
3 min read

Let’s clear something up: You do not need to feel motivated or inspired to take action on your health.

I know, I know — we’re told all the time that motivation is the spark, the magic, the secret ingredient.That “when you really want it,” then you’ll finally start going to the gym, eating better, and building better habits.

But here's the truth:Motivation is about as reliable as a cat.

Yep. A cat.

🐱 Motivation and Inspiration Are Like Cats

They’re fickle.They show up when they want.They disappear the second you actually need them.

You can’t depend on cats.And you can’t depend on motivation or inspiration either.

Even the people you think of as “pros” or “experts” — they’re not riding a wave of constant inspiration. They just have systems that help them do what needs doing even when they don’t feel like it.

Let’s Talk About What Actually Works

Instead of waiting around for the magical feeling to strike, let’s get practical.When it comes to getting things done — whether it’s your workouts, your meals, your sleep, or anything else — what works is this:

The Three S’s:

Structure
Systems
Scheduling

🔧 STRUCTURE: Set Yourself Up to Succeed

Structure is about the environment around you.It’s about putting things in place that support the actions you want to take — even when you’re not feeling it.

Think about your daily life:Are you always “motivated” to be a parent? Or go to work? Or take out the garbage?Probably not. But you do it anyway. Why? Because the structure of your life demands it.

So let’s build structure around your health habits, too.

Here are a few places to start:

Home & Kitchen Check

Tupperware Refresh → Toss the mismatched stuff. Keep what works for leftovers or meal prep.
Fridge Clean-Up → Get rid of expired or mystery items. Make room for fresh food.
Pantry Purge → Say goodbye to stale temptations. Restock with helpful staples.
Freezer Clean-Up → Take inventory. Use what you can, toss the rest.

Movement & Recovery Zones

Find a Gym Nearby → If it’s convenient, you’re more likely to go.
Create a Home Workout Zone → Doesn’t need to be fancy. Just accessible.
Sleep Space Refresh → Clean your bedroom. Remove clutter. Make it calm.
Tame the “Catch-All” Zone → Take 15 minutes to declutter your most chaotic area. Set up a whiteboard or wall calendar if that helps you stay on track.

Ask yourself:

What needs to be around me in order to help me succeed?

⚙️ SYSTEMS: Make It Automatic

Systems are the routines and practices you use to keep things moving.

It’s the stuff you do on autopilot.

Packing your gym bag at night
Prepping tomorrow’s lunch before you go to bed
Doing the same warm-up before every workout

These small routines keep you from having to think so hard.You reduce friction. You make it easier to show up.

Ask yourself:

What needs to happen for me to be effective?

Even something like sleep has a system:

External: no screens before bed, cool room, blackout curtains
Internal: breathwork, journaling, or other ways to calm your mind

📅 SCHEDULING: Put It In Your Calendar

You don’t wait until you feel like going to the dentist.You make an appointment.

Same goes for workouts. Or meal prep. Or anything you want to do consistently.

Waiting for the perfect moment or a burst of inspiration is a trap.

Instead, try this:

Block off your workouts in your calendar
Choose a weekly time to plan meals or prep food
Set a bedtime reminder on your phone

Ask yourself:

How am I planning and scheduling my desired habits?

🤯 Action Before Motivation

We tend to believe that motivation needs to come first — and only then will we act.

But most of the time, it's the other way around.

Example:

You go for a walk even though you’re not really feeling it.At first, it’s a slow shuffle. You're just going through the motions.But 10 minutes in? Your body starts to loosen up. You breathe more deeply. Your brain clears.By the end, you feel great.You’re energized.Motivated, even.

What changed? You acted first — and the motivation followed.

🎯 Try This Exercise

Take a moment to reflect:

What’s one outcome you want from your health journey right now?
What three small behaviors — if done consistently — would move you toward that outcome?

Then ask: