Motivation vs. Consistency, Which One Wins?

Article updated on Tue, June 4, 2024 @ 7:48:08 PM GMT, first published on July 14, 2023 by Simon De Lafronde

In the battle of motivation vs. consistency, which one wins? While both can be key components of your health and fitness journey, we believe one is better at helping you build lifelong habits than the other.

The difference between these two may not be so obvious on the surface, so let’s break down the nuances between motivation vs. consistency. Plus we’ll share why one of them is more important for building lifelong habits than the other.

What Is Motivation?

We’ve all heard the term motivation, but what does it mean? Well, Frontiers in Psychology defines motivation as a want or desire to do something driven by a sense of intrinsic (internal) satisfaction or the hope of an extrinsic (external) reward.

When you feel motivated, dopamine is released into your brain. This then gets you to go do the workout, finish the project, or complete whatever task is in front of you. Consider motivation the spark that lights your fire paired with the enthusiasm to take action.

Motivation to get rid of nagging neck and back pain is what got me to take my first Pilates class and that moment of inspiration changed my life. However, it’s not what’s kept me showing up on my mat every day (well, most days) for more than a decade. That was the result of consistency.

What Is Consistency?  

If motivation is the initial spark, it’s the commitment to consistency (whether you’re feeling motivated or not) that sustains that long-term momentum. Consistency is required to build sustainable habits so you do that thing (I.E. working out, eating nutritious foods, taking a daily walk) regardless of whether you’re “in the mood” or not.

Consistency requires focus, stamina, and perseverance. You have to be willing to overcome the resistance until the action becomes as automatic as brushing your teeth. Ultimately, it becomes a part of your new identity.

This consistency is key because it takes time to turn something into a lifelong habit. While it differs for everyone, on average, a new habit will form after 6 – 8 weeks of consistent adherence. You may not be motivated for all six of those weeks, but if you’re willing to show up anyway. That commitment to consistency will get you to the finish line.

Motivation vs. Consistency: Which Is More Important? 

When you’re in that zone of high motivation, you might feel unstoppable. You’re energized, ambitious, and ready for what’s ahead. That’s because motivation has been found to enhance ideation, performance, innovation, and self-efficacy for a period of time. The key phrase: for a period of time.

This is wonderful, and we can all appreciate a good moment of motivation, can’t we? It’s when the pantry gets reorganized or we finally put on those new hiking boots and hit the trail! As euphoric (and helpful) as this state can be in the moment, motivation hinges on your emotional state—and that fluctuates.

Motivation is not steady or reliable enough on its own to create a permanent habit. This is where consistency comes in.

The Power of Consistency

Let’s say you want to turn daily movement into a habit as automatic as brushing your teeth. Something you do as part of your day—you don’t even question it most of the time. Your motivation to start might be to train for a race that you’ll run with a friend. This can ignite your desire to start working out at first, but what if…

• Something unexpected throws your training schedule off?
• You finish the race but your motivation for daily movement drops to zero?
• You’re not running as fast as you’d like, so you start feeling less excited to do it.

A commitment to consistency keeps you showing up in those bouts of low motivation because it’s not a temporary feeling—it’s a choice you make, a commitment you hold.

Before we keep going, however, I want to make something clear. I don’t want you to confuse consistency with forcing or getting it “perfect.” Forcing or striving for “perfection” in a workout or with any other action can create resentment and even lead to injury or giving up altogether.

Consistency is about taking some action, any action, toward what you want. In the example of training for a race, consistency means you take time to lift weights or stretch for 15 minutes if you don’t have the energy for an entire training run. It’s showing up for yourself over and over again, in whatever way is supportive that day.

For me, this means choosing a workout that fits my energy level and needs for the day. Sometimes that’s a challenging, 30-minute routine. On other days it’s just 10 minutes of stretching. It doesn’t matter what the action is, but I’m taking the time for my mind and body each day.

Potential of Consistency: 3 Strategies to Stay Motivated and Committed

1. Set Clear and Realistic Goals: Start by defining your fitness goals and breaking them down into smaller, achievable milestones. Set specific targets for your workouts, such as the number of days per week or the duration of each session. By having clear goals, you can stay focused and motivated, knowing what you’re working towards.
   
2. Establish a Routine: Create a consistent workout routine that fits your schedule and lifestyle. Set aside dedicated time for exercise and make it a non-negotiable part of your day. Whether it’s early mornings, lunch breaks, or evenings, find a time that works best for you and stick to it. Building a routine helps to reinforce the habit of regular exercise and minimizes the chances of skipping workouts.
   
3. Find Accountability and Support: Surround yourself with like-minded individuals who share similar fitness goals or join a supportive community. Having workout buddies, training partners, or joining group fitness classes can provide accountability and encouragement. Share your progress, challenges, and successes with others, and celebrate milestones together. Additionally, consider seeking guidance from a fitness coach or personal trainer who can provide expertise and hold you accountable to your fitness journey.

Remember, consistency is the key to long-term success in fitness. By implementing these strategies, you can harness the power of consistency and stay motivated on your fitness journey.