Keeping Your Habits Alive When Motivation Runs Low

Consistency is key

When we start a new habit — eating better, exercising regularly, meditating — it’s easy to feel fired up. Everything feels fresh and full of possibility. But then… life happens. The novelty fades, the routine feels repetitive, and our old patterns start calling us back.

So how do you keep going after the initial spark dims?

1. Shift from motivation to identity

Motivation is a great starter, but identity keeps the engine running. Instead of focusing on doing the habit, start focusing on being the kind of person who does it. Identity-based habits stick because they become part of who you are — not just something you’re trying to do.

Try this:

• Write down one “I am” statement that captures your new identity — e.g. “I’m someone who moves my body every day” or “I’m a person who fuels myself with real food.”

• Post it somewhere visible (bathroom mirror, phone wallpaper, on your desk).

• Before you act, ask: “What would this version of me do right now?”

2. Shrink the goal, keep the streak

When motivation dips, simplify. Don’t aim for a perfect workout — aim to show up. Even a 10-minute walk counts. Consistency builds confidence, and confidence reignites motivation.

When you can’t do all of it, do some of it.

Try this:

• Create a “minimum version” of your habit — e.g. one push-up, one paragraph, one minute of meditation.

• Use the “never zero” rule: even if it’s tiny, do something each day to keep your streak alive.

• Track it visually — on paper or in an app — to make progress tangible. Click here to get my free Healthy Habits log.

Track your progress

3. Reconnect to your “why”

Why did you start this habit? What were you hoping to feel or experience? Write it down. When your “why” is strong, your “how” becomes easier to follow.

Try this:

• Journal for 5 minutes: “What do I want to feel, or experience, by keeping this habit?”

• Set a recurring reminder in your phone with your “why.”

• Pair your habit with a meaningful image — like a photo that represents your goal (stronger, calmer, more energised), and put it somewhere visible.

Remember why you started

4. Celebrate progress (not perfection)

Our brains thrive on reward. Acknowledge every small win — checking off a habit, choosing water over a fizzy drink, going to bed on time. Small celebrations remind your brain that the effort is worth it.

Try this:

• End each week by writing down 3 wins, no matter how small.

• Create a “Done List” alongside your to-do list — it’s surprisingly motivating. (Once, I wrote a task on my to-do list after finishing it, just so I could tick it off — every little helps!)

• Treat yourself to rewards - ideally a reward that takes you deeper into the habit: new workout gear, a nice lunch box, a membership for a meditation app…

Celebrate progress

5. Expect the dip — and plan for it

Motivation will dip. That’s not failure — it’s part of the process. The key is to expect it, normalise it, and plan what you’ll do when it happens (e.g., text a friend, revisit your “why,” or take one small action anyway).

Try this:

• Keep a “low-energy plan” — simple actions for days you feel off (e.g. stretching instead of running).

• Have an accountability buddy you can text when you feel unmotivated - or a Health Coach ;)

• Track patterns: notice what times of day or week your energy dips, and build routines that support you around those moments.

Bottom line:
Habits that last aren’t powered by endless motivation — they’re powered by systems, identity, and self-compassion. When you learn to keep showing up even when it’s not exciting, that’s when transformation truly begins.

If you need help around your health goals and habits, I’d love to support you. Feel free to email me at hello@healthyrootswithlaurene.com, or visit my Coaching page for more details on how to work with me.