Over the past few days, I’ve spoken with clients who deeply wanted to make a change in different areas of their lives—whether in their work, studies, or personal growth. But no matter how much they wanted it, they were stuck, unable to take even the first step.
It got me thinking: What is motivation, anyway?
We often think of motivation as a feeling—something that comes to us like a spark of inspiration, pushing us to take action. But in reality, motivation is more complex. It’s not just about wanting to do something; it’s about having the right conditions to start and sustain effort. 
The Science of Motivation
Motivation can be divided into two main types:
🔹 Intrinsic motivation – When we do something because we find it meaningful, enjoyable, or personally rewarding (e.g., learning a new skill out of curiosity).
🔹 Extrinsic motivation – When we do something because of an external reward or pressure (e.g., working out to lose weight, studying to pass an exam).
Both types of motivation can be useful, but studies show that when motivation is purely external, it can feel forced and unsustainable. The key is creating conditions that make it easier to start and stay engaged—even when motivation is low.
How Do We Get Motivated?
Instead of waiting for motivation to appear, we need to create it. Here’s how:
1. Shift from Feeling to Action
Many people believe motivation must come before action—“Once I feel motivated, I’ll start.” But research suggests that motivation actually follows action.
In Drive: The Surprising Truth About What Motivates Us, Daniel Pink explains:
“The way to stay motivated is to keep moving forward. Even small progress can trigger the positive feelings that fuel motivation.”
In other words, the simple act of starting—even in a small way—creates the momentum needed to continue.
🔹 First step: Commit to starting, even in the smallest way. Instead of thinking about the whole task, just begin with one small action—this creates momentum.
2. Identify Your ‘Why’
Motivation is strongest when connected to a clear purpose. Ask yourself:
✔ Why does this matter to me?
✔ How will my life improve once I do it?
✔ What’s at stake if I don’t?
Even if a task isn’t enjoyable, finding a deeper reason can help sustain effort over time.
3. Reduce Resistance
One of the biggest motivation blockers is friction—when a task feels too big, overwhelming, or unclear, we avoid it.
🔹 First step: Make it easier. Simplify the task, break it down into smaller steps, and remove distractions. The less resistance, the easier it is to begin.
4. Reframe the Task
If something feels boring, pointless, or difficult, your brain will resist it. Changing how you view the task can shift your motivation.
🔹 First step: Look for a different approach—make it more engaging, gamify it, or pair it with something enjoyable. This makes it feel less like a chore and more like a challenge.
5. Focus on the Aftermath
Sometimes, the best motivator is the feeling of accomplishment that comes after doing something.
🔹 First step: Visualize how you’ll feel once the task is done. This can create a pull effect, making it easier to push through resistance.
Final Thought: You Don’t Have to Feel Ready—You Just Have to Start
Motivation isn’t something we passively wait for—it’s something we generate through action, purpose, and reducing resistance. The first step is always the hardest, but once you take it, momentum follows.
So instead of asking, “How do I find motivation?” try asking, “What’s the smallest thing I can do right now?” Because once you start, motivation will catch up.
And hey, if this all sounds easier said than done—I get it. That’s why I’m here to go with you on this journey—as unpredictable, messy, and completely wild as it might be.
Let’s do this!
Vered