The Myth of Motivation: Why Discipline Wins Every Time

Let’s be straight up: motivation is a bit of a diva. It shows up when it wants to, disappears without explanation, and usually ghosts you the moment you actually need it. If I had a dollar for every time someone turned up to a sessions and told me, “I just don’t feel motivated,” I’d probably be retired in a cosy little house in Te Marua by now, sipping coffee and pretending to garden.

But here’s the thing nobody really wants to hear — because it’s not sexy or glamorous or “inspirational”:

Motivation is unreliable.

Discipline is what actually changes your life.

I was forced to learn this lesson when I first joined the Army – and to be honest it works.

WHY WE PUT TOO MUCH FAITH IN MOTIVATION

Motivation feels great. It’s that spark you get when you buy new activewear, sign up for a fresh program, or have one of those rare moments where you think, “Yep, time to get my life together.”

The problem? Motivation is a feeling. Feelings are temporary.

Research by Ryan & Deci (2000) shows motivation is influenced by everything from sleep and stress to the weather and your hormones. And let’s be honest — when the cold southerly wind blows through Upper Hutt like it’s trying to slap you into next week, your motivation is not going to help you get out the door.

Motivation says: “I feel like it.”

Discipline says: “I’ll do it anyway.”

MY COACHING PHILOSOPHY

1. No judgement — ever.

2. Small habits = massive change.

3. Make it enjoyable.

UPPER HUTT REALITY: MOTIVATION DOESN’T ALWAYS SHOW UP

Picture a classic Upper Hutt winter morning:

- freezing cold

- sideways rain

- zero motivation

But discipline? It whispers: “Get up. Five minutes.” And five minutes usually turns into more.

Take for example one of my clients – turns up tired, had a bad day and not happy. Five minutes in they are feeling me more alive. Fifteen minutes in they are in the groove and laughing. At the end of the sixty minutes they are feeling a lot better!

WHY DISCIPLINE WINS

1. Creates consistency.

2. Works despite your mood.

3. Builds confidence.

4. Reduces decision fatigue.

5. Supports mental health (Sharma et al., 2006).

WHAT DISCIPLINE ACTUALLY LOOKS LIKE

- Putting on your shoes even when you're tired

- Doing 10 minutes instead of nothing

- Showing up to training after a rough day

- Starting again every time you need to

HOW TO BUILD DISCIPLINE

1. Start tiny.

2. Create routines, not rules.

3. Make it enjoyable.

4. Track small wins.

5. Get accountability.

I find for myself that rewarding good habits is helpful – and fun!

DISCIPLINE & MENTAL HEALTH

Movement helps regulate emotions, reduce stress, improve sleep, and build confidence. Research shows exercise reduces symptoms of anxiety and depression (Carek et al., 2011). Discipline keeps you showing up long enough to see these benefits.

FINAL THOUGHTS

Motivation is the spark. Discipline is the fire.

Motivation gets you started. Discipline keeps you going.

You don’t need motivation to change your life.

You just need one small, consistent step at a time.

CITATIONS

Ryan, R. M., & Deci, E. L. (2000).

Sharma, A., Madaan, V., & Petty, F. (2006).

Carek, P. J., et al. (2011).