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.”