We’ve all been there—feeling motivated to make a big change, but instead of acting, we tell ourselves “I’ll start on Monday”. It feels like we’re committing to change, but are we really? Let’s break it down, seeing what happens, why and what you can do to break the cycle.
The Problem with “Future Me”
When we postpone starting something, like exercising or eating healthier, something interesting happens in our brain. We unknowingly set ourselves up for failure, by viewing our future selves as a separate person. We tell ourselves “On Monday I’ll be ready to change”, with research showing that when we imagine this change, the parts of our brain that light up are the same ones we use when thinking about other people.
This explains why it’s so easy to think “Future me will be more motivated and ready for this”. As we see them as someone who isn’t linked to our current habits. But spoiler alert: when the future arrives, you’re still you—with the same motivational struggles and barriers.
Understanding Motivational Peaks and Valleys
Motivation isn’t constant. It ebbs and flows, affected by factors like emotions, sleep and your environment. Sometimes, change feels easy—a peak. Other times, even the smallest task feels impossible—a valley.
Here’s the catch: when you decide to make a change, you’re usually at a motivational peak. Maybe you saw an unflattering photo of yourself, or found you were unable to overcome a physical challenge. This burst of inspiration is powerful, but it’s also fleeting. If you don’t take action quickly, it will quickly fade.
So we have two problems:
- Infrequent and short lived motivational peaks.
- The use of “Future Me” delaying behaviour change.
When combined, you can imagine why lifestyle change becomes difficult to get started properly.
The Secret to Starting Now: Minimum Viable Steps
So, what’s the solution? When motivation strikes, act immediately—even in a small way. I call this concept the minimum viable step, or in other words, the smallest action you can take, right now, towards your goal.
For example, if your goal is to change your diet, don’t wait until Monday to start, just because that’s when you go shopping. Instead, start to take some small moves in the right direction now.
You could plan a calorie controlled meal. Or maybe you start to use a smaller plate for dinners. What you should do will be very individual, but just aim for some small steps you feel able to take and you’ll be able to keep your motivational momentum alive.
Once you get a small win under your belt, you’ll feel a boost in your motivation for doing something positive. Build on this, focusing on the smallest next step you could take towards positive change. Over time this allows your motivation to snowball, leading to motivational peaks becoming more frequent and longer lasting.
Why Minimum Viable Steps Work
- They’re Manageable: A tiny step feels doable, even when time is tight or energy is low.
- They Build Momentum: Taking action, no matter how small, reinforces your motivation.
- They Create Habits: Over time, small actions add up, making your new behavior feel automatic.
The key to lasting change isn’t waiting for the “perfect time”. Instead change comes when we focus on what we can do right now. It may not be a big change if motivation is pushed, but if we can focus on the smallest step in the right direction, over time, you’ll build habits that stick.
If you found these tips helpful, consider exploring the personal training and weight loss services I provide! And keep an eye out for, The Three Pillars of Weight Loss, my comprehensive guide to creating long-term change; releasing soon!