“The common conception is that motivation leads to action, but the reverse is true — action precedes motivation.”
– Robert J. McKain
I sometimes find myself waiting for motivation to work on a goal, or telling myself, "I'll start once I feel ready," but often that feeling never comes. This is the place I found myself in as I tried to start writing this very piece on motivation but I imagine that I am not alone in experiencing something like this. We wait for the “right mood” or inspiration to strike before we start. However, this approach can lead to procrastination which is often caused by fear of failure, perfectionism or the overwhelming size of the task. The longer we wait for motivation to come, the bigger the task feels and the harder it becomes to begin resulting in wasted time, increased stress and feelings of powerlessness as the task continues to loom over us.
It’s a common belief that motivation is the key to action and that without it we are incapable of acting. And as intuitive as it sounds, it’s also a trap. The reality is that action often precedes motivation, not the other way around. Frequently, waiting for motivation to show up can be like waiting for a bus that’s not coming keeping us stuck.
However, once we take even a small step toward completing a task, it creates a sense of forward momentum, triggering the brain’s reward system and boosting our energy, motivation and confidence. Another way to think about it is that motivation is like a car engine on a cold day. The engine only starts once we take the first step ourselves by turning the key in the ignition. Then, we realize that the more we drive the warmer the engine gets and the easier it is to keep driving. Without that first action, we would have stayed stuck in the cold driveway.
Here are some ways to help shift us into action when we’re feeling stuck:
5 Tips to Shift into Action
5-Minute Rule: Start with just five minutes of work. Often, once you begin, you’ll find it easier to continue. The initial action is what matters most—once you’re in motion, momentum helps with the rest.
Chunk Big Tasks into Smaller Ones: Big tasks can feel overwhelming. Try breaking them down into smaller, more manageable, bite-sized chunks. For example, instead of “I need to write a 10 page paper,” start with a smaller step like, “I’ll write the introduction” or “I’ll research one section.”
Create Routine: Whether it’s a morning/evening routine, a designated workspace or a regular time for work, routines can help build momentum and motivation as consistency makes action habitual and decreases cognitive load.
Remove Barriers: The more you can eliminate obstacles that prevent you from starting, the easier and more likely it is that you will take action, even if it is by just 1%. It’s not always a guarantee, but think of it as trying to get the odds in your favor. For example: clear your deskspace so it only has what you need to work on. Remove distractions, set reminders or use visual cues to remind you of your intentions
Celebrate Small Wins: Acknowledge each step you complete and give yourself the credit you’re due, because this couldn’t have happened without you! Celebrating even small successes reinforces the positive feedback loop of action and increases motivation (I enjoy aggressively crossing off completed items on a To-Do List with black marker).
Motivation doesn’t have to come first. It’s the result of consistent effort and the momentum we create by taking action. So let’s stop waiting for a bus that may never come. Take action now, because if not now, when?
This month Looking Glass Counseling is donating to the California Community Foundation's (CCF) Wildfire Recovery Fund. Among their other work, CCF has activated their fund to complement immediate relief for the LA County Wildfires, addressing the long-term recovery needs of neighborhoods long after media attention has shifted away. Their disaster and recovery efforts support an array of critical recovery services, including housing, case management, mental health and medical care for displaced residents.
Sakura Matsuno holds a Bachelors in Psychology and is currently working towards her Masters of Social Work degree from Boston College. She has experience working in inpatient, residential and community settings with individuals struggling with anxiety, depression and OCD. Sakura has also interned at a skilled nursing facility, serving individuals with dementia and their families.
Sakura believes in a collaborative, client-centered approach in order to meet each individual's unique needs because everyone's journey in life, and in therapy, is unique to them. She aims to create a space where a person's story can be witnessed with compassion and dignity by honoring their personal experience and inherent wisdom.
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