Forget What You Think You Know About Fitness Motivation – Here’s the Real Way to Stay Consistent

Why traditional motivation fails and the surprising strategy to keep you moving forward.

Ever started a 12-week workout routine feeling like Rocky, only to find yourself fizzling out halfway? Yeah, you’re not alone. Most of us start with the best intentions: "This is the year I’m getting in shape," or "No more snacking on chips in bed!" But then…life happens. Work deadlines, family drama, Netflix… the list goes on. And suddenly, that treadmill in the corner becomes a glorified coat rack.

So, let’s get one thing straight right out of the gate: there’s nothing wrong with you. You’re not lazy or hopeless. You just need a quick crash course on how your brain really works. That’s right – you can hack your motivation in ways that are simpler (and way more fun) than you might think. It’s all about using "towards" and "away" motivation. And I promise, there won’t be a single mention of willpower. Ready? Let’s go.

Towards & Away Motivation – Meet Your New Best Friends

Imagine you’re at a picnic, minding your own business, when suddenly you notice something super gross next to your foot. Like, really gross. Instinct kicks in, and boom – you’re outta there, moving away as fast as you can. That’s what we call "away" motivation: you’re driven by the need to avoid something you don’t want. You don’t care where you go, as long as it’s not near that nasty thing.

Now picture this: a tropical vacation. You can almost feel the warm sun, taste the cold drink, and hear the waves. You’re practically packing your bags already. That’s "towards" motivation.

You have a clear, exciting destination, and each step you take makes you more eager to get there.

Here’s the kicker: towards motivation usually works a lot better when it comes to fitness. But most of us? We tend to lean on "away" motivation to get us moving – and that’s why it doesn’t always stick.

Why Away Motivation Can Be Your Frenemy

Away motivation seems like a good idea. “I don’t want to feel unhealthy,” or “I’m done feeling tired all the time!” And sure, it might get you off the couch at first, but here’s the catch: once you’re “far enough away” from that feeling, the motivation starts to wane. You’ve gotten just comfortable enough that the fire fizzles out. Sound familiar?

Take the classic “I want to lose weight because I hate what I see in the mirror.” You’re fired up at the start, hitting the gym, avoiding sweets…but then you start feeling a little better, and suddenly the drive weakens. Now you’re not hating what you see as much, so why not skip a day here or there?

The result? We’re back at square one, blaming ourselves for “failing” yet again.

The truth is, there’s no failure here. It’s simply that "away" motivation wasn’t designed to go the distance. It gets you started, but it’s like a cheap flashlight – it fades just when you need it most.

Why Towards Motivation is the Real Deal

With towards motivation, you’re not just escaping something; you’re actively pursuing something awesome. You’re not running from, say, the fear of feeling tired. Instead, you’re running toward the dream of feeling strong, energised, and maybe even a little bit unstoppable.

That’s the kind of motivation that has legs – it gets stronger as you get closer to your goal. Plus, there’s no stress or fear attached to it; you’re driven by something exciting and positive. Win-win!

How to Switch From “Away” to “Towards” in 5 Easy Steps (And Have a Lot More Fun)

If you’ve been relying on away motivation, don’t sweat it. Here’s how to flip the script and start building that juicy, powerful towards motivation that’s going to keep you going strong.

1. Shrink That “Away” Goal

First, mentally picture whatever you want to avoid, and turn it down a notch. Imagine it’s a tiny dot far away from you. This helps reduce the negative feelings so they’re not pulling all the strings.

2. Get Super Specific on What You Actually Want

“I want to feel good” is nice, but it’s not quite enough. Try this: “I want to feel energised enough to chase my kids around the park” or “I want the stamina to hike that challenging trail I’ve always dreamed of.” Picture it in vivid detail. The more specific, the more exciting, and the stronger your motivation becomes.

3. Write Your Goal Down and Make it Fun

Yep, grab a pen (or keyboard) and create a one-page “story” of your best self – but keep it light! Maybe it’s “Future You” with killer energy levels, looking sharp in that outfit you love. Make it something you actually want to read again and again.

4. Do a Quick Motivation Check

Now, see where your motivation is at. If it’s still heavy on the “I don’t want to feel like this” side, mentally imagine you’re halfway to your goal. Check in again – feel the shift?

5. Connect it to What Really Matters

   
   

If imagining a clear goal feels tough, focus on what’s important in your life. Maybe you’d love the strength to tackle a weekend adventure—kayaking, rock climbing, or exploring a new city—without feeling exhausted. Or maybe you want to build a strong, healthy foundation so you can be there for your kids—and maybe even your grandkids—for as long as possible.

Tapping into your core values makes the goal way more meaningful.

No Shame, No Blame – Just Forward Momentum

Here’s the deal: if you’ve ever felt like you were falling short on your fitness goals, it’s not because you lack discipline or drive. It’s simply that you were working with a motivation style that wasn’t built to last. And now that you know, you can start playing the game in a whole new way.

So the next time you’re tempted to bail on a workout, remember: you’re not just running from something. You’re sprinting toward a better, healthier, and happier version of yourself. Every step, every choice, is a little victory toward that awesome future you’ve created in your mind.

No judgment, no pressure – just forward motion.

Need a Helping Hand?

Don’t worry—we’ve got you. We’re offering our book Motivation On Demand for FREE on Kindle Unlimited for a limited time (normally retailing for £8.99). This book gives you tons more practices to help you stay motivated and crush your goals—even when life gets chaotic.

Now available FREE on Kindle Unlimited!