Let’s face it: some days you just do not feel like it. Especially in winter.
The doona feels heavier, the snooze button calls louder, and your motivation feels like it has gone into hibernation.
But here is the truth, consistency is not about feeling motivated all the time.
It is about doing small things, regularly, even when you do not feel like it.
Why Motivation Can not Be Trusted
Motivation is like the weather, it changes constantly.
On cold or stressful days, it is normal to feel a dip in energy or drive.
Science tells us that motivation is reactive, it follows action.
So waiting for it to strike before you move is a trap.
What works better? Systems. Habits. Small actions that are already built into your day.
7 Practical Strategies to Stay Consistent
1.Shift to Identity-Based Habits
Want a game-changer? Shift from “I want to exercise more” to “I am someone who moves daily.”
When your habits align with your identity, they become stronger and stickier.
As James Clear says: “Every action you take is a vote for the person you want to become.”
Start with identity, build the habit, and let motivation catch up later.
2. Set a Minimum Baseline
Give yourself a “bare minimum” goal each day for movement, mindset, or nutrition.
This could be a 5-minute walk, a few deep breaths, or one veggie per meal.
Keeping the bar low helps bypass resistance. And more often than not, starting small leads to doing more.
This concept is central to BJ Fogg’s Tiny Habits framework, where small, achievable actions form the building blocks of lasting change.
3. Use Habit Stacking
Want to build a new habit with less effort? Attach it to something you are already doing.
For example: “After I brush my teeth, I will stretch for 2 minutes.” Or “After I make my coffee, I will write one line in my journal.”
This technique, also popularised by BJ Fogg and James Clear, uses existing routines as a springboard for new behaviour.
4. Make It Easy
If it feels hard, you are less likely to do it, especially on low-energy days. So make your wellness actions friction-free.
Layout your exercise clothes the night before, pre-chop veggies, or keep a yoga mat rolled out at home.
The easier the action, the more likely you will show up, even when you do not feel like it.
5. Visual Reminders
Set your environment up to remind you of your intentions.
Sticky notes on the mirror, a water bottle at your desk, or a checklist on the fridge can prompt action with less mental effort.
These cues keep your goals top of mind and help prevent the “I forgot” trap.
6. Reward Progress
Celebrate small wins.
Did you stretch for 2 minutes? Add a checkmark to your tracker. Cooked a healthy meal? Take a photo. Got outside in the cold? Tell a friend.
Acknowledging progress reinforces positive behaviour and helps build momentum, especially when external motivation is low.
As BJ Fogg notes, emotion is the catalyst for habit formation.
Even saying “I’m proud of myself” can reinforce the action.
7. The 2-Minute Rule
If you are struggling to get started, try this:
Commit to just 2 minutes.
Stretch for 2 mins. Prep 2 servings of veggies. Do 2 mins of journaling. Most times, you’ll keep going. But even if you do not, you showed up and that is the real win.
Missed a day?
That is human. It is not failure, it is feedback.
Speak to yourself with kindness.
Compassion Over Perfection
A slip-up does not mean starting over.
Think: “What’s the next best step I can take?”
Navigate the Winter Wellness Series
If you missed the posts in this series, catch up below:
- Blog 1: Energise Your Winter – Your 4 Pillars of Wellness
- Blog 2: Stay Consistent with Exercise Even When You Don’t Feel Like It (THIS POST)
- Blog 3: Mood Food – How to Eat to Beat the Winter Blues
- Blog 4: Your Winter Survival Guide: Small Daily Habits for Big Wellness Gains
Summary
Winter does not have to be the season when your health goals freeze.
With a holistic approach to exercise, nutrition, lifestyle, and mindset, you can maintain consistency, boost your mood and immunity, and emerge from winter feeling even stronger.
Use this time to establish grounding routines, nourish your body with seasonal foods, and lean into small, positive habits.
Remember: staying well through winter is not about perfection, it is about progress and intention.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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References
1.Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
2.Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
3.National Health Service (NHS). (n.d.). Exercising in Winter. Retrieved from https://www.nhs.uk
4.Harvard Health Publishing. (2018). Let the Sunshine In: Bright Light Therapy. Retrieved from https://www.health.harvard.edu
5.Partonen, T., & Lönnqvist, J. (1998). Seasonal Affective Disorder. The Lancet, 352(9137), 1369–1374. the season when your health goals freeze.
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