Finding Motivation When You Don’t Feel Motivated
Welcome to the Human Blueprint Podcast.
A podcast exploring the framework of personal growth, self-discovery, and resilience.
Through relatable stories, humor, and actionable advice, we tackle life’s challenges to
help you build a life of courage,confidence, and connection.
I’m your host, Laura Dahl.
Episode Overview:
● Everyone struggles with motivation at some point—this is normal
● Motivation doesn’t always come first—action often sparks it
● Today, we’ll break down how to manufacture motivation when you don’t feel like doing anything
● Practical strategies to push through when you’re feeling stuck
1. Introduction (3-5 min)
● Welcome listeners and introduce the topic
● Acknowledge that motivation is fleeting—it’s unrealistic to expect to feel motivated all the time
● Personal anecdote: Share a time when you personally lacked motivation but had to push
through anyway (e.g., launching a big project, exercising, writing a book, or even just getting out
of bed some days)
● Tease upcoming strategies:
○ “Today, I’ll share how to create motivation when you don’t have any, the science behind
getting started, and practical tips you can implement right away.”
Engagement Question: When was the last time you felt unmotivated? How did you handle it? Drop
me a message or comment—I’d love to hear!
2. Understanding Motivation (5-7 min)
The Myth of Constant Motivation
● Many people believe that successful or productive people are always motivated—this is false
● Motivation is a feeling, and feelings fluctuate
● Example: A professional athlete doesn’t wake up every day feeling excited to train, but they do
it anyway because they rely on systems, habits, and discipline
Intrinsic vs. Extrinsic Motivation
● Intrinsic Motivation: Driven by personal satisfaction or growth
○ Example: Writing a book because you love storytelling
○ Example: Running because it makes you feel mentally clear
● Extrinsic Motivation: Driven by rewards, recognition, or consequences
○ Example: Meeting a work deadline because your paycheck depends on it
○ Example: Cleaning the house because guests are coming over
Key Takeaway: You don’t have to wait for motivation—sometimes external factors can be the spark to
get started.
3. How to Manufacture Motivation (10-15 min)
A. Take Action First—Action Creates Motivation
● Motivation often follows action, not the other way around
● Example: Instead of waiting to feel like working out, put on your workout shoes and commit to
just 5 minutes—most of the time, you’ll keep going
● Psychological concept: The Zeigarnik Effect—our brains don’t like unfinished tasks, so once
we start something, we feel compelled to finish it
B. Reduce the Activation Energy—Make It Easy to Start
● Lower the barrier to entry so the first step is easy
● Examples:
○ Want to start reading more? Keep a book by your bed, open to the page you left off
○ Want to eat healthier? Prep snacks ahead of time so you’re not tempted by junk food
○ Want to write every morning? Have your laptop open with a blank doc ready the night
before
C. Habit Stacking—Attach New Actions to Existing Habits
● Developed by James Clear in Atomic Habits
● Pair a new habit with something you already do consistently
● Examples:
○ After I make my morning coffee, I will journal for 2 minutes
○ After I brush my teeth at night, I will do 10 squats
○ After I check my email, I will send one outreach message
D. The 2-Minute Rule—Start Small to Avoid Overwhelm
● Break down big goals into tiny, manageable steps
● If something feels overwhelming, shrink it
● Examples:
○ Instead of “I need to clean the house,” start with “I’ll wipe down one counter”
○ Instead of “I need to write a chapter,” start with “I’ll write one sentence”
○ Instead of “I need to work out,” start with “I’ll stretch for two minutes”
Why it works: Once you start, your brain shifts from “I have to” to “I’m already doing this.”
E. The Power of Accountability & Environment
● Your surroundings influence your motivation more than you think
● Examples of environment hacks:
○ If you want to eat better, remove junk food from your home
○ If you want to read more, surround yourself with books
○ If you want to work out, lay out your gym clothes the night before
● Examples of accountability hacks:
○ Tell a friend your goal and ask them to check in
○ Join a group (online or in-person) with like-minded people
○ Commit publicly (post on social media that you’re starting something)
4. Overcoming Common Motivation Blocks (8-10 min)
A. Procrastination & Perfectionism
● Many people don’t start because they think they need to do it perfectly
● Example: You don’t need the perfect gym outfit or the best equipment—just start moving
● Strategy: The 15-minute rule—set a timer and commit to doing something for 15 minutes.
Often, you’ll keep going
B. Burnout & Exhaustion
● Sometimes a lack of motivation is actually a sign that you need rest
● Example: If you’re drained, motivation won’t come—schedule intentional recovery time
● Strategy: Try the 80/20 rule—focus on the tasks that bring the most results rather than trying to
do everything
C. Fear of Failure
● Fear keeps many people from even starting
● Example: If you’re afraid to launch a business, write down the worst-case scenario—often, it’s
not as bad as your mind makes it seem
● Strategy: Reframe failure as data—each failure teaches you something, and every attempt
brings you closer to success
5. Practical Takeaways & Challenges (5-7 min)
● Recap the key points:
○ Motivation isn’t something you wait for—it’s something you create
○ Start small, take action first, and lower the barrier to entry
○ Use habit stacking and accountability to stay on track
○ Address common blocks like procrastination, burnout, and fear
Challenge for Listeners:
● Pick one strategy from today’s episode and commit to trying it for the next week
● Example prompts:
○ Set a 15-minute timer for a task you’ve been putting off
○ Try habit stacking—attach a new habit to an existing one
○ Reduce activation energy—make it easier to start
Engagement:
● “Let me know what worked for you! Tag me on Instagram or send me a message—I’d love to
hear your experience.”
6. Closing (3-5 min)
● Thank listeners for tuning in
● Next week’s episode teaser: Give a hint about the next topic
● Call to action:
○ If you enjoyed this episode, subscribe, leave a review, and share it with a friend
○ Encourage engagement: “What helps you find motivation when you’re feeling stuck?
Message me—I’d love to feature your ideas in a future episode.”