We’ve all had days where we know exactly what we should be doing, yet we just can’t bring ourselves to start. We wait for that spark of motivation—the feeling that will finally get us moving. But the problem is, motivation is unreliable. It comes and goes, and if we sit around waiting for it, we might never get started at all.
The secret to productivity, creativity, and progress isn’t waiting for motivation—it’s realizing that motivation follows action, not the other way around.
If you’ve ever struggled with procrastination or felt stuck waiting for inspiration, this post will show you how to break free using simple, science-backed strategies that shift your mindset and get you moving.
Why We Think Motivation Comes First
Most people believe motivation is what drives action. This is why we say things like:
- "I'll start working out when I feel motivated."
- "I'll finally write that book when inspiration strikes."
- "I’ll start my business when I’m in the right mindset."
The problem? That feeling of motivation may never come. Or, if it does, it often fades quickly. That’s because motivation is unreliable—it depends on emotions, energy levels, and outside influences.
On the other hand, action builds momentum, and once you take even a small step forward, motivation naturally follows.
The Science Behind Why Action Creates Motivation
Psychologists call this the progress principle—the idea that making progress, even in small amounts, triggers motivation.
How It Works:
- When you take action (even a tiny one), your brain releases dopamine, the “feel-good” chemical associated with motivation and reward.
- That dopamine hit makes you feel accomplished, which encourages you to take more action.
- The more action you take, the more motivation you generate.
This is why getting started is the hardest part. But once you do, the momentum keeps you going.
The Zeigarnik Effect: Your Brain Wants to Finish What It Starts
Another psychological phenomenon at play is the Zeigarnik Effect—our tendency to remember unfinished tasks more than completed ones.
When you start something, your brain wants to close the loop. This creates a natural pull to keep going, even if you initially had no motivation to begin with.
How to Use “Motivation Follows Action” to Your Advantage
Now that you know motivation comes after action, the key is to trick yourself into starting. Here are some proven strategies to help you take that first step:
1. Use the “5-Minute Rule”
Tell yourself you only have to work on a task for five minutes. That’s it. After five minutes, you can stop if you want.
Why does this work? Because starting is the hardest part. Once you begin, you’ll likely keep going because your brain has already overcome the initial resistance.
Example: Instead of saying, “I need to exercise for an hour,” say, “I’ll do five minutes of movement.” Chances are, you won’t stop at five minutes.
2. Break Tasks Into Tiny Steps
If something feels overwhelming, shrink the task. Instead of thinking about the whole project, focus on the smallest possible action.
- Instead of “Write a blog post,” say, “Write one sentence.”
- Instead of “Clean the whole house,” say, “Pick up five items.”
Once you start, it’s easier to keep going.
3. Identity-Based Action: Act Like the Person You Want to Be
Instead of waiting to feel motivated, act as if you already are the type of person who does that activity.
- If you want to be a writer, write, even if it’s just one sentence.
- If you want to be fit, move your body, even if it’s just a short walk.
- If you want to start a business, work on one tiny task, even if it’s just brainstorming a name.
By taking action first, you reinforce the identity of the person you want to become.
4. Make It Easy to Start
Reduce the resistance to getting started by making the first step as easy as possible.
- Want to work out? Lay out your workout clothes the night before.
- Need to write? Open a blank document before bed so it’s ready when you wake up.
- Trying to eat healthier? Prep healthy snacks so they’re easy to grab.
The less friction between you and the action, the more likely you are to do it.
5. Don’t Rely on Willpower—Use Systems
Willpower fades, but habits and systems last. Instead of relying on motivation, build routines that make action automatic.
- Schedule your tasks at the same time every day so they become habits.
- Create an accountability system (a friend, app, or reward) to stay on track.
- Use environment design—make your space work for you, not against you.
Real-Life Examples of Action Creating Motivation
1. The Writer Who Couldn’t Get Started
A struggling writer kept waiting for inspiration to strike but never felt “in the zone.” So, he committed to writing just one sentence per day. Within a week, he was writing full paragraphs without thinking about it. The simple act of starting removed the resistance.
2. The Fitness Newbie Who Hated Exercise
Instead of forcing herself into an intense gym routine, one woman committed to just putting on workout clothes every morning. Often, she ended up working out because the hardest part—getting dressed—was already done.
3. The Entrepreneur Who Launched a Business With One Email
An aspiring business owner was overwhelmed by the idea of launching a company. Instead of waiting for the perfect moment, he started by sending one email to a potential partner. That one action led to conversations, partnerships, and eventually, a full business launch.
Final Thoughts: Do First, Feel Later
The biggest takeaway? Action comes first, motivation follows.
- You don’t need motivation to start. You just need to start, and motivation will catch up.
- Even the tiniest action can create momentum.
- Once you take that first step, it’s easier to keep going.
So, what’s one small action you can take right now? Whatever it is, do it. Because once you start, motivation will follow.