How to Stay Motivated: A Practical Guide for Women Who Are Ready for Real Change
Introduction: Motivation Isn’t Magic—It’s a System
Motivation feels amazing when it’s there… and incredibly frustrating when it isn’t.
You go from “Why didn’t I do this sooner?!” to “How will I ever do this?”
For women balancing careers, motherhood, wellness goals, and a life that never slows down, motivation can feel like a moving target.
The truth? Staying motivated isn’t about willpower.
Inconsistent motivation will not help you stay consistent.
It’s about what you can control—creating the right environment, habits, mindset, and support system so you don’t have to rely on motivation alone.
This guide breaks down exactly how to stay motivated, even when life gets messy, unpredictable, or downright exhausting.
1. Know Your “Why”—and Make It Emotional
Your “why” is the root system for your motivation. Without it, you’ll curse yourself on a treadmill unable to remember the purpose of your discomfort.
Having a strong “why” will get you through to the finish line.
Ask yourself:
Why now?
What will change in my life when I reach this goal?
What pain am I ready to stop tolerating?
What would the best version of me do next?
Make it emotional
This is a good opportunity to dig a little deeper. Our “whys” tend to be in the middle of the onion—it’s time to peel back some layers. If your reason for weight loss is to feel more confident, explore why you don’t feel confident as you are. Does it have to do with your relationship with your body or do you have a deep-rooted belief that beauty and thinness are connected?
That was one of my limiting beliefs—one I credit to growing up in the 90s/00s.
People don’t change because they “should.”
They change because something finally matters enough.
Write your “why” where you can see it — phone wallpaper, bathroom mirror, fridge, calendar. When the going gets tough, the tough remember why they’re going.
2. Build Identity-Based Goals (Not Just Outcome Goals)
Outcome goals are results: lose 20 pounds, save $5,000, work out 4 days a week.
The truth is: we make decisions to support whom we believe ourselves to be. If you believe you lack strong willpower, you indulge more often than you’re proud of. If you consider yourself a clean person, you’re more likely to tidy each night.
Identity goals turn you into the kind of woman who naturally achieves them.
Shift from:
“I want to lose weight.”
To:
“I am the type of person who moves my body everyday.”
Suddenly, you find yourself taking the stairs, going for a walk while you take a phone call, and getting up to fill your water instead of waiting to ask your partner to fill it when they get off the couch first (just me on that last one?).
Here is one of my identity shifts:
From: I want to lose 100 lbs to not be embarrassed of my body.
To: I am a woman who sets an example of health for my family.
The result: I exercise more, I play, lift, and run with my kids (you’d think I birthed Energizer Bunnies). I snack on whole foods. I intentionally speak about my body and movement positively because I know what I say becomes their inner voice.
When you tie your goals to your identity, you inherently become someone who makes strides forward.
3. Start Smaller Than You Think
Most women aren’t unmotivated — they’re overwhelmed.
Motivation grows when you believe you can actually achieve the goal your working toward. Take your big goals, and dissect them into smaller parts. Focus on a little at a time.
Examples of high-success small starts:
10 minute walk
One fruit or veggie added to your plate
Drink 1 more glass of water before bed
3 minute declutter
Stretch for 30 seconds
When your brain registers a win, it releases dopamine. Dopamine makes you want to do it again.
This is the motivation loop you want.
4. Create a Trigger → Action → Reward Routine
Whether we intend to or not, our habits are either working for or against our goals.
Set yourself up for success when creating a new habit by identifying the following:
Trigger
Something that reminds you to start (morning alarm, putting shoes by the door, filling water bottle).
Action
The small step itself.
Reward
A micro-celebration: a check mark on your habit tracker, listening to a podcast you only listen to on walks, $1 in a jar, etc.
Our brain recognizes these as positive, rewarding activities. When that occurs, we’re more likely to repeat them.
5. Remove Friction
It’s not about being more disciplined—it’s about making the steps easier.
Examples:
Packing your lunch the night before makes it less likely that you’ll get takout
Laying out workout clothes the night before makes you more likely to exercise
Keeping your water bottle visible increases how much you drink
Putting a book on your pillow increases the likelihood of you reading before bed
Lower friction = higher motivation.
Similarly, increasing friction for activities you want to do less is also effective. For example, deleting fast food apps makes it less convenient to order, and removing trigger foods from the house means you’d have to go out for a sweet.
6. Evaluate Your Circle—Surround Yourself With Motivated Women
People rise (or fall) to the level of the energy that surrounds them.
You stay more motivated when you’re:
Encouraged
Supported
Inspired
Witnessed
Held accountable
This is why community-based wellness works so well—because motivation is contagious and addicting. It’s why seeing someone else’s success gives you a burst of inspiration and desire to take action.
You are not in this alone, and I’d love to encourage and support you. Learn more about becoming a Motivated Woman, and get motivation and resources delivered every Sunday for a weekly recharge.
7. Track Progress You Can Actually See
Motivation increases when progress is visible. I know taking progress pictures can be humbling and emotional, but trust me—they are powerful! Oftentimes, we can’t see the changes in the mirror. Progress pictures are key!
You can also track:
Mood and energy levels
Measurements
Non-scale victories
Weekly reflections
Tracking your progress allows you to see how far you’ve come at each stage of your journey.
8. Expect Setbacks—and Plan for Them
Motivation isn’t linear. You will:
Lose momentum
Miss workouts
Stress-eat
Have off weeks
Feel discouraged
Successful women don’t avoid setbacks—they anticipate them.
Plan ahead by deciding:
“If I miss one day, I get right back on the next.”
“Progress is better than perfection.”
“Slipping on a step is not the same as falling down the staircase. I keep going.”
No shame. No starting over. You are human—remember your “why,” and continue forward.
9. Redefine Motivation and Learn How to Stay Motivated Long-Term
Stop waiting to “feel motivated.” It’s fleeting unless we find ways to generate it.
Instead, rely on:
Routine
Identity
Environment
Community
Motivation becomes a byproduct of consistency, not a pre-requisite for it.
10. Make It Personal, Not “Perfect”
Motivation thrives when your journey feels like your own.
You don’t need to take perfect action or do it the way someone else did.
You need to identify what is sustainable for you, and adjust as you go.
It is better to take imperfect action than to do nothing flawlessly.
Conclusion: Motivation Is Generated, Not Stumbled Upon
You’re not failing. You’re not undisciplined.
You’ve been making yourself feel bad just because someone else’s way didn’t work for you.
You’re learning how to stay motivated in a way that fits your life. One that relies on habits, identity, and community instead of willpower alone.
You are worthy of the results that come from being the best version of yourself.
You are capable of being that person.
You just need the right tools and support.
