The Myth of Motivation (And What Works Instead)
Last Monday, I fell into a familiar trap. Tax day was looming, and I had been avoiding my accountant's emails for weeks. I just needed to fill in some receipt and expense
information, but I had zero desire to tackle it. I kept waiting for a burst of motivation. It never came.
So I tried something different: I set a timer for just 20 minutes and forced myself to open those emails. Surprisingly, I built enough momentum to get through all the emails and complete the task in 30 minutes. Something I'd been avoiding for monthssss took half an hour once I started.
What's liberating is discovering that successful people don't have superior motivation—they've cracked the code to take action without it. They understand that momentum creates motivation, not the other way around. That's how I got my tax obligations done.
Making the Unmotivating Motivating
Another game-changer for me has been learning to pair tasks I resist with things I enjoy. It's about working with your brain's natural engagement systems rather than fighting against them.
I save my favorite podcasts for workouts. This creates a powerful association. When I see a new episode of a podcast I love, I know it's time to get moving. The side effect? I end up exercising five times a week without relying on discipline.
This isn't just theory—it's how I lost 40 pounds after having my baby in 2022. My rule was simple: I could only watch certain shows or listen to specific podcasts when I was being active. What started as a small habit hack turned into consistent action that produced real results. The motivation came after I created the system, not before.
You can apply this to any challenge. I reserve certain podcasts (true crime = guilty pleasure) for cleaning sessions, and specific playlists for deep work. What were once easy-to-skip routines have become activities I look forward to.
The key is understanding what naturally engages your brain and connecting it to tasks you like to procrastinate on or avoid. This creates a motivation bridge that doesn't rely on willpower.
The Momentum Method
Try this powerful approach today:
1️⃣ Select Your Starter Task (2 mins)
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Choose ONE important task you've been avoiding.
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Break it down to a small first step (under 5 minutes).
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Example: "Open spreadsheet and input three receipts," not "organize finances."
2️⃣ Create Your 20-Minute Contract (3 mins)
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Write a simple agreement with yourself: "I'll work on [task] for 20 minutes. After that, I can stop if I want."
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Set up a visible timer (not on your phone—too many distractions). We have a pomodoro timer here.
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Remove any potential interruptions for this short period.
3️⃣ Add the Joy Factor (5 mins)
How could you make this task more appealing:
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Pair it with something you enjoy, such as your favorite music, a special drink, or a comfy location.
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Turn it into a game by beating the clock and creating a small reward.
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Connect it to a bigger purpose. How does completing this serve something you care about?
Key insight: Don't wait to feel like doing it. Create conditions to start without resistance, then let momentum carry you forward.
Next time you resist starting something important, try the "ridiculous minimum" approach. Commit to doing just 5% of the task—an amount so small it feels silly to resist. For example, if you need to write a report, commit to writing just the title and first sentence. This tiny action often breaks the seal of resistance, allowing momentum to build.
📹 Video: Mel Robbins – The 5 Second Rule (TEDx)
Mel shares how hesitation is the kiss of death for momentum—and why you should act before your brain talks you out of it. Her 5-second rule is the perfect complement to this week’s challenge.
🔍 Cool Tool: Coffitivity
Research shows that moderate ambient noise can boost creativity. Coffitivity streams café-style background noise to recreate the creativity-boosting atmosphere of your favorite coffee shop. It’s surprisingly effective when you want to simulate that "working in a bustling café" feel from anywhere.
Here's to starting small and letting momentum carry you forward 💪
Thanks,
Cathryn
P.S. What's your favorite trick for getting started when you don't feel like it? Reply—I read every response and am always collecting new strategies to share!
