If there’s one thing we need to clear up, it’s this: you’re not lazy.

Most people who struggle with their health, fitness, or mindset aren’t lazy—they’re just overwhelmed, exhausted, or stuck in a loop of waiting to feel “ready.” And that “ready” feeling? The magical motivation that’s supposed to kick in and save the day? It rarely shows up, just saying.

We’ve been conditioned to believe that motivation is the key—that if we just find the right podcast, watch the right video, or get yelled at by the right coach, we’ll finally be inspired enough to take action. But the truth is, motivation doesn’t knock on your door. It’s unreliable, unpredictable, and often disappears the moment life gets uncomfortable.

What actually changes your life is this: Structure. Discipline. Repetition. Persistence
Routine. Environment. Accountability. It’s about turning up even when you don’t feel like it. Because that’s where the real work happens, and that’s where the real growth is.

Some of my clients tell me, “Leon, I just don’t feel like going to the gym today,” or “I’m not in the mood to eat clean right now.” And my answer is always this:

You don’t have to feel like it. You just have to do it.

This isn’t about being harsh or robotic, it’s about building a system that supports you even when your mind is screaming for comfort. Because motivation might get you started, but routines are what keep you going, and the reality is, good things and achievements are hard.

Think about it, do you feel motivated to brush your teeth every morning? Probably not. You just do it. Because it’s part of your life. It’s not negotiable. And the same goes for moving your body, fuelling it well, and checking in with your mind.

That’s why I’m always telling people: Don’t aim to feel motivated—aim to be consistent and aim to be where you know you need to be.

Set your alarm and get to the gym even when your energy is low. Prep your meals for the week even when you’d rather grab fast food. Go for a walk even if it’s just 10 minutes around the block. Show up at that fitness class even if you don’t feel “social.”

Because every time you show up when you don’t feel like it, you’re training your brain to keep promises to yourself. And that builds confidence, grit, and momentum, .and on the contrary, not doing these, has you feeling like garbage, let’s be honest here right?

The people who get real results in life aren’t superhuman. They’re not constantly pumped full of energy and passion. They’ve just built routines that override how they feel in the moment. So instead of asking, “How can I get more motivated?” Ask, “What routines will carry me when I’m not motivated?” That’s the shift that changes everything.

And if you’re someone who feels like you’ve failed over and over, I want you to hear this: You haven’t failed. You’ve just been relying on the wrong fuel. Motivation fades. Life gets messy. But structure, that’s something you can build. A gym session in your calendar. A walk with a friend. A set bedtime. A space to talk when your head’s not right. These things matter more than hype or fire or some breakthrough moment. The total of the small things you daily, aka the one percentage done over and over, all add up over the time.

Because you don’t need another breakthrough. You just need to show up, especially on the days you don’t want to.

If this message speaks to you, check out my new book, “We Know Why You Fail.” It’s all about cutting through the noise and creating real, long lasting, life changing change—one habit at a time.

Dr Leon Stensholm