You’ve probably told yourself at some point, “I just need more willpower,” whether it was about sticking to a diet, exercising regularly, or building a new habit. But what if motivation isn’t just about willpower? What if the reason you’re struggling isn’t that you’re not motivated enough—but that you’re missing key pieces of the puzzle?

Many people believe motivation is something you either have or don’t, but in reality, it’s a complex mix of psychology, habits, and external influences. Understanding what truly drives motivation can be the difference between short-term struggles and long-term success.

In this post, we’ll explore why motivation is more than just pushing yourself harder—and how you can set yourself up for lasting change.

Understanding Motivation: More Than Just Willpower 

Motivation isn’t just about pushing yourself harder. It’s about setting up the right conditions to keep yourself engaged, consistent, and committed. 

According to self-determination theory, motivation is driven by several key factors: 

• Competence – Having the skills and knowledge required to make changes. 

• Autonomy – Feeling in control of your own choices. 

• Relatedness – Feeling connected to others and having support. 

• Values – Aligning your actions with what is important to you. 

• Your WHY – Understanding the deeper purpose behind your change. 

When people struggle with their diet, it’s often because one or more of these elements is missing—not because they lack motivation or willpower. 

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Intrinsic vs. Extrinsic Motivation 

There are two main types of motivation: extrinsic and intrinsic. 

• Extrinsic motivation comes from external rewards or pressures, such as losing weight for a wedding, fitting into a certain clothing size, or avoiding criticism from others. 

• Intrinsic motivation comes from within—it’s driven by personal values, enjoyment, and a deeper sense of purpose, such as wanting to feel more energetic, reduce health risks, or be a role model for your children. 

Extrinsic motivation can work in the short term, but it’s often not sustainable. Once the external goal is met (or if progress is slow), motivation fades. Intrinsic motivation, on the other hand, is far more powerful for long-term behaviour change because it aligns with personal values and creates a sense of ownership over the change. 

Why Weight Loss Goals Often Fail 

Many people set weight-loss goals thinking they will keep them motivated. However, focusing purely on weight can often lead to frustration. The number on the scale doesn’t always move as expected, and when progress stalls, motivation drops. This is why weight-based goals often lead to cycles of starting and stopping. 

Consider two individuals: 

• Sarah sets a goal to lose 10kg for her holiday. She starts off strong but feels discouraged when she hits a plateau. She starts skipping workouts and reverts to old habits. 

• Emma sets a goal to feel stronger, improve her digestion, and have more energy. She notices progress in her workouts, better sleep, and fewer cravings, which keeps her engaged even when weight loss is slow. 

Emma’s goal is more sustainable because it focuses on how she feels rather than just an external number. 

How to Build Strong, Sustainable Motivation 

To stay motivated for the long term, you need all the key elements: 

• Competence: Learn the skills you need to succeed. This could mean educating yourself on nutrition, understanding portion sizes, or learning how to plan meals effectively. 

• Autonomy: Ensure you have control over your choices. Instead of following strict diet rules, choose an approach that fits your lifestyle and preferences. 

• Relatedness: Find support from friends, family, or a community or a nutrition professional. Being surrounded by like-minded people can help you stay accountable and feel encouraged. 

• Values: Align your changes with what truly matters to you. If being healthy for your family is important, let that guide your decisions rather than focusing on a short-term goal. 

• Your WHY: Identify the deeper reason for change. Instead of just wanting to “lose weight,” think about why—do you want to feel more confident? Reduce health risks? Improve your quality of life? 

Motivation isn’t just about willpower—it’s about having the right foundations in place. Instead of blaming yourself for not being “motivated enough,” ask yourself: Do I have the right tools and mindset to stay on track?

By focusing on competence, autonomy, support, values, and your deeper WHY, you can create a more sustainable and fulfilling approach to change—one that keeps you motivated for the long haul.

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