Motivation is not constant, not ever increasing or decreasing, it is dynamic. It will change, with highs and lows. So how do you keep doing something consistently?
When you set your mind on doing something (or stop doing something), you are usually in a state of high motivation, determined to do anything to get what you want. This motivation is the sum of all your reasons, the translation of your why and your desire to do something.
Motivation is great but it is not enough to do the necessary work. To achieve what you want, you have to build discipline and most of the time you will have to use willpower to keep going.
Solely relying on willpower will sabotage your success. We only have a certain amount of willpower, it is a limited resource and it will run out throughout the day. Willpower is like a muscle, yes you can train it, but eventually it will get weak. Try to hold your breath, use all the willpower you have to not breath! Doesn’t matter how hard you will resist, there is a moment your body will take over and make you breathe, even if you are underwater… (don’t really try, it’s just a metaphor!)
Willpower will help you delay instant gratification to achieve long term success, but it will require lots of effort, with only a small chance to make it.
Instead of using willpower, focus on building new habits. When you create a new routine, you don’t have to think, you don’t have to make decisions, you simply follow what you have established. It takes time to establish new habits but you only do the work once, after that, you are on autopilot! A famous concept is the 21/90 rule: it takes 21 days to create a habit and 90 days to make it a permanent lifestyle change. Try it!
Can you commit to do something or avoid doing something for the next 21 days? With a little preparation and planning, I bet you can!
Tip: start small, put all the chances on your side, and keep building from there!