How To Start Taking Action Even When You Don’t Feel Motivated

If you’re anything like me, motivation can feel very tricky.

I feel motivated to do certain things at certain times. But often if I plan my life in ANY way (which I do), when it comes time to actually DO certain things, I do not feel motivated to do them.

Like, what is that about?!

So, if you can relate, this post is definitely for you.

Now you may be thinking… okay, this is yet ANOTHER post on how to increase motivation.

But that’s not the case! Below I’m sharing another factor that can help us take action — even when we don’t feel motivated to do it.

Introducing the Fogg Behavior Model

This nifty-galifty model offers a fresh perspective on taking action by showing the relationship between the three key elements of motivation, ability, and triggers.

Good news! Motivation is just ONE factor that impacts our behavior.

(That means it’s possible to take action even when we don’t feel motivated! Yay!)

The Fogg Behavior Model is B=MAT where behavior is equal to motivation, ability, and trigger.

The level of motivation determines the WILLINGNESS to engage in a specific behavior. It’s no surprise that high motivation is required for tasks we perceive as difficult, while low motivation may be enough for easier tasks.

Ability refers to the ease or difficulty of performing a task. Tasks that are easy to do require less motivation to initiate action, while more challenging tasks may require higher levels of motivation.

And lastly (but still SUPER important) are triggers that serve as cues or reminders that prompt us to take action. They can be external (such as reminders or alarms) or internal (such as thoughts or intentions).

We can apply the B = MAT model in daily life by simplifying our tasks and setting triggers.

Make it simple

I love this quote by Dr. Fogg, “Simplicity changes behavior better than manipulating motivation.”

Anytime you feel yourself procrastinating or avoiding a task, ask yourself, “How can I simplify this?”

By starting with small, easy actions, even the smallest steps can lead to significant progress.

“Simplicity is the ultimate sophistication.”

Leonardo da Vinci

Even though it seems like it should be easy to make a task simpler, that’s not always the case. My go to strategies is to set my phone timer for 5 minute and commit to working on whatever it is for just that period of time — fully giving myself the option to stop after the timer sounds.

This is SUPER helpful for overcoming perfectionism and all or nothing thinking — which often keeps us from taking action.

Set a Trigger

Triggers are an important piece of the behavior puzzle that often get overlooked. This is something you will need to personalize and figure out what works for you.

My favorite strategies are schedule reminders on my phone and have it sync to my Apple watch with a message and a sound. I also like to use physical reminders like setting my workout clothes were I literally stumble over them or putting papers for the project I need to work on right on top of my keyboard.

Get creative with your triggers and reminders!

Key Takeaways

• The B = MAT model (Behavior Change = Motivation, Ability, Trigger) can help in taking action despite lacking motivation.
• Understanding the relationship between motivation and task difficulty is crucial.
• Triggers play a vital role in initiating action, regardless of motivation or ability.
• Simplifying tasks and using timers can make action easier.
• Giving oneself the option to stop can break the cycle of all-or-nothing thinking.

Motivation isn’t everything, my Friend! We can do the things even when willpower and motivation aren’t showing up!

You were created for a purpose.

I believe you can make it happen.

Why not start today?

— Kayla

P.S. Want some help simplifying and figuring out how to get started? May you are unsure what to focus on or what the first step even is. If this is you, I invite you to book an Unstuck Session with me. In one hour we will get you the clarity, direction, and action plan to get those God-given goals and dreams off the back burner. Click here to book.