“Motivation gets you going, but discipline keeps you growing.” – John C. Maxwell

Motivation is like a flaky friend. You know the one: they’re all in for brunch plans, but when the day comes, they’re suddenly "feeling a little under the weather." Discipline? Discipline is the reliable bestie who shows up rain or shine, whether you’re hungover from life’s stresses or just plain tired.

If you’ve ever hit a plateau in training or faced one of those weeks where every run feels like a slog and every weight feels twice as heavy, you’re not alone. Discipline is what keeps you lacing up your shoes and hitting the gym anyway. Let’s talk about how to nurture that unsexy but oh-so-essential trait and stay the course when the going gets tough.

Why Motivation Alone Won’t Cut It

Motivation is a great starter, but it’s a lousy finisher. Think of it like the fireworks at the start of a race—exciting, energizing, and fleeting. Discipline is the steady drumbeat that carries you through the endless burpees, the fifth failed muscle-up attempt, and the 6 AM alarm on a cold Monday.

The problem with relying on motivation is that it’s tied to how you feel, and feelings are notoriously unreliable. Discipline, on the other hand, doesn’t care if you’re tired, grumpy, or convinced that your warm bed is the answer to all life’s problems. Discipline says, "We’re doing this anyway."

How to Stay Motivated (When Motivation Abandons You)

While motivation isn’t always reliable, you can still coax it back when it decides to ghost you. Here’s how:

1. Set Micro-Goals: Forget the "I’ll be race-ready in three months" goal when you’re struggling. Focus on "I’ll finish this workout" or even "I’ll get through this next set." Bite-sized wins can reignite that spark. It's something I encourage for my clients all the time, it's looking for little victories.

2. Remind Yourself of Your “Why”: Why did you start training? Why did you keep training? Maybe it’s to crush a DEKA race or to prove to your inner critic that you’re tougher than you think. Write it down and stick it on your fridge, your mirror, or your dog’s forehead—anywhere you’ll see it daily.

3. Reward Yourself: Finished a tough session? Treat yourself to something small but satisfying. Maybe it’s a fancy coffee, a long bath, or an episode of that show you’re pretending not to binge-watch. Positive reinforcement isn’t just for puppies; it works for people too.

4. Find Your Hype Squad: Training solo is fine… until it isn’t. A group run, a workout buddy, or even a virtual accountability partner can make a huge difference. Plus, misery loves company, right?

Conquering Plateaus Without Losing Your Mind

Plateaus are the training equivalent of staring at a loading screen that never progresses. Infuriating? Absolutely. Permanent? Not a chance.

Here’s how to break through:

1. Switch It Up: Your body adapts to repetitive training, which means progress can stall. Try new workouts, change your rep schemes, or swap your long runs for hill sprints. Variety isn’t just the spice of life; it’s the fuel for progress. We talked last week about being curious, so ask yourself: what would happen if I did this differently?

2. Dial Back to Level Up: Sometimes, pushing harder isn’t the answer. Take a deload week or focus on mobility and recovery. You’d be amazed at what a little rest can do for your gains.

3. Track the Small Stuff: Progress isn’t always obvious. Maybe your 5K time hasn’t improved, but you’re recovering faster or lifting heavier. Celebrate those "hidden" wins. See above when I talked about little victories. Little victories are everywhere, you just need to look for them. How do you look for them? Being curious.

4. Ask for Help: Stuck? A coach, mentor, or even a knowledgeable gym buddy can offer fresh perspectives and solutions. Bonus: they’ll also call you out if you’re slacking.

How to Stay Disciplined When Life Tries to Derail You

Discipline isn’t just about showing up; it’s about showing up when everything in you screams, "Don’t." Here’s how to stay focused in the face of adversity:

1. Create Rituals: When motivation is MIA, habits take over. Make your pre-workout routine automatic—lay out your gear the night before, schedule workouts like appointments, and never ask yourself if you feel like training (hint: the answer is probably no).

2. Remember It’s Temporary: Tough days, bad workouts, and plateaus are temporary. The only way they become permanent is if you quit. Remind yourself that this, too, shall pass.

3. Lean Into the Suck: Let’s be honest: some parts of training suck. Embrace it. Laugh at the absurdity of doing burpees until your arms give out. Find pride in the struggle, because that’s where the magic happens. Embrace the suck.

4. Focus on the Bigger Picture: Discipline isn’t about today’s session; it’s about what today’s session builds toward. Every rep, every run, every effort is a brick in the foundation of your future success.

Final Thoughts: Why Discipline Wins Every Time

Discipline isn’t flashy. It doesn’t make for great Instagram captions ("Guess what? I trained today, just like I planned.") or dramatic before-and-after shots. But it’s the glue that holds everything together. It’s what gets you through the tough times, over the plateaus, and across the finish line.

So, the next time you’re tempted to skip a session or throw in the towel, remember this: Motivation might light the fire, but discipline is what keeps it burning. And trust me, when you cross that finish line, it’ll all be worth it—even the burpees.

If you need some help with building habits and discipline in your workouts, I can help. Schedule your call here: https://roadtodawnwellness.com/book-page-7052