Why Motivation Slips—and What Sports Psychology Taught Me About Sticking With It - truefuels

Why Motivation Slips—and What Sports Psychology Taught Me About Sticking With It

The Speed Read

We live in a world full of fitness apps, smart wearables, training advice and all kinds of training help. I have tried out most things in my time, and yet, we all experience frequent gaps in motivation. In fact, one study showed that 88% of hobby athletes stop engaging with fitness apps within just 14 days. That’s not surprising to me.

As someone who’s spent three decades training and racing, I’ve learned that motivation doesn’t come from a device—it comes from within. And it’s something you have to work on, just like endurance or technique.

Over the years, although I have never employed any official sports psychology techniques, there have been all kinds of techniques I have used to get myself out of the door. The same strategies that helped me train for the Olympic Games on grim winter days can help anyone stay consistent, whether you’re just starting or aiming for your next personal best.

Know Your “Why”

One of the first things I ask any athlete—elite or amateur—is: why are you doing this? Your why can be individual and change daily, but it’s good to understand what it is that will get you through that tough session.

Research supports this, too. A 2024 study by McCormick et al. found that new runners who linked their training to deep personal reasons—whether that was improving mental health, spending time outdoors, or being a role model for their kids—were significantly more likely to keep going.

For me, early on, it was about pushing my limits and enjoyment. Later, it became about purpose and achieving my goals. Whatever your reason is, make it personal and revisit it often.

How to make it practical is also very individual. One of my co-founders, for example, takes a couple of minutes on the first day of each month to reflect on his purpose and how that aligns with what he’s currently doing. He then writes one practical goal for the month on a Post-it note and sticks it to his bathroom mirror.

Set Goals—and Self-Regulate

In high-performance sport, goal setting is second nature. But it’s not just about setting goals—it’s about managing your response to them. That’s where self-regulation comes in.

This means:

  • Setting achievable, measurable targets
  • Tracking your progress (however small). And celebrating the little (and big) wins.
  • Adapting your training when life throws a curveball

Even as a pro, I had to pivot—injuries, illness, or just fatigue. The athletes who succeed over time are the ones who learn to adjust, not abandon, their routines.

Build Mental Resilience

Mental resilience isn’t about being bulletproof. It’s about being able to consistently respond well when things go wrong—because they will.

This is what is often referred to as Grit. Instead of getting frustrated with setbacks, I tried to accept them, move on and plan my return. Of course, it’s much easier said than done, but I found putting in place a plan to be the most essential tool. I also think believing fully in the plan is vital. The more conviction you have in that process, the better you will carry it out and the more likely it is to succeed.

You don’t have to be a professional athlete to do this. I also found that during tough times - a bad injury or during a session where my body wouldn’t work - I found imaging racing well to be a powerful motivator. Studies consistently show that athletes who practise cognitive techniques like imagery and thought reframing are better at sustaining effort and bouncing back from setbacks (Lochbaum et al., 2022).

The athletes who succeed long term are the ones who treat a missed week or a bad session as part of the process, not the end of it.

Learn how physical energy fuels mental toughness in our post on how carbohydrates support endurance performance.

Don’t Go It Alone

Sport is often thought of as a solitary pursuit, but motivation thrives in community.

When I trained with a squad, I was accountable. I couldn’t miss a session without someone noticing. But even informal support—friends checking in, a running club, a WhatsApp group—makes a big difference.

A respected review by County Health Rankings found strong evidence that community-backed social programmes and exercise buddy systems significantly boost adult physical activity levels. Whether it’s encouragement, a shared goal, or just camaraderie, it counts.

Feel the Reward

Exercise isn’t just good for your body—it’s good for your brain. Every session delivers a hit of endorphins, dopamine, and serotonin. But the trick is to notice it, and let it reinforce the habit.

When I’m not in structured training, I still pay attention to how good I feel after a session—lighter, clearer, more grounded. One of the main reasons why I train now is becasue I love how it makes me feel. Athletes who reflect on the emotional and psychological benefits of training are more likely to stay consistent, especially during stressful or low-motivation periods (Teixeira et al., 2012).

Final Word

You don’t need Olympic medals to benefit from some psychology. These strategies are just as relevant to someone training for their first 10k or trying to make movement a habit.

Motivation isn’t fixed. It’s trainable. And the mental tools that helped me push through dark mornings, injuries, and setbacks can help you too.

So whatever your goal is, start with your why, stay flexible, and surround yourself with support. And remember: the hardest part is starting, but I promise, you never regret showing up.

Staying motivated is also easier when your body and brain are properly fuelled. For a refresher on how nutrition supports training, please read our guide to how the digestive system powers athletic performance.

Key References

About the Author

Alistair Brownlee is a two-time Olympic gold medallist, Ironman Champion, and co-founder of truefuels. He is driven by a belief in science-backed training, clear structure, and removing friction from performance.

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