top of page
Carolyn Frost

How to Stop Relying on Motivation


Motivation is a fickle friend.


Some days it's there.

Most days it's not.


(Especially when you're staring at your running shoes after a day of back-to-back meetings).


But here's the good news...


You don't need motivation when you have the right systems in place.


Systems are like your reliable best friend- they show up every single time, even when motivation doesn't.


Ready to build yours?




I N S P I R E 


 "Success is not about motivation. It's about engineering your environment to make success inevitable."- Cal Newport, Author of Deep Work 


Side note: If you haven't read Deep Work yet, add it to your list.


 It's essential reading for anyone looking to produce high-value work in our increasingly distracted world.   




✨ T H R I V E 


These 7 simple strategies will help you stay on track - even when you're not feeling it: 


Optimal health, success, and well-being here you come 💃 


📍1: Movement


  • Time Blocking: Schedule workouts at the same time each day

  • Habit Stacking: Link exercise to another daily habit, like after your morning coffee

  • Accountability Partner: Grab a friend to keep you honest


📍 2: Nutrition


  • Pre-commitment Devices: Plan and prep meals in advance

  • Environmental Design: Keep healthy snacks visible and junk food out of reach

  • Two-Minute Rule: Spend two minutes each evening planning the next day’s meals


📍 3: Sleep


  • Digital Detox Tools: Set devices to block blue light + restrict access to screens before bedtime

  • Environmental Design: Create a calming bedtime environment (dim lights, cool room)

  • Cue-Reward Routine: Establish a calming pre-sleep routine (reading, meditation)


📍 4: Productivity


  • Pomodoro Technique: Use timed work sessions with breaks

  • Decision Fatigue Reduction: Simplify daily choices (outfit planning)


📍5: Learn New Skills


  • Time Blocking: Dedicate specific times for skill development

  • Implementation Intentions: Plan specific learning actions (“If it’s 7 PM, then I will study for 30 minutes”)


📍6: Enhance Relationships


  • Pre-commitment Devices: Schedule regular ME time, date nights & family time

  • Temptation Bundling: Combine social activities with enjoyable tasks (walking + talking)


📍7: Stress


  • Cue-Reward Routine: Establish calming routines (e.g., deep breathing, meditation) triggered by stress cues

  • Nature Exposure: Spend time in nature to reduce stress levels 









 




Have a great week, 


Carolyn






Tired of systems that don't stick? 


Let's design your personalized Well-being Blueprint in 90 minutes. Transform good intentions into sustainable habits that actually work in your life. 


So you can thrive under pressure, not just survive it.







PS ~ SIGN UP HERE for weekly motivational tips & practical advice for living a healthy and happy life






Related Posts

See All

Kommentare


bottom of page