How to Stay Consistent with Your Health Goals When Motivation Fades | Ep 17

In this episode of Real Health Transformations, we’re getting into the nitty-gritty of what it takes to stay consistent with your health goals—even when motivation runs dry. Building off last episode's discussion on setting clear goals and creating a powerful vision, today’s conversation is all about the "how." How do you keep showing up for yourself day after day, even when you don’t feel like it?

I’ll be sharing practical, mindset-shifting tools—think of it as the "juicy stuff"—that will help you break patterns of inconsistency and develop true self-accountability. We’ll explore the powerful questions you can ask yourself to make intentional choices and shift your focus away from fleeting motivation. You’re already consistent in many areas of life, like parenting and work, without relying on how you feel in the moment. So, why not apply that same principle to your health?

Tune in to learn:

• Why motivation isn’t reliable (and why that’s okay)
• How to use self-accountability and purposeful questions to build consistency
• Tips for breaking old habits and reinforcing new, identity-based choices
• Real strategies to turn vision into lasting transformation, step by step

If you’re tired of the "I’ll start tomorrow" cycle, this episode is for you. Discover how to approach each choice with intentionality and create a solid foundation for lasting health and transformation. And don’t miss the end, where I share how our upcoming Freedom Fast can help you get centered, gain clarity, and move toward real change. Listen now to empower your health journey!

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We Start Monday, November 4, 2021

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Transcript

Hey everyone, welcome back to Real Health Transformations! In the last episode, we talked about getting clear on your goals and creating a vision for the person you want to become. Today, we’re diving into the how of keeping that vision alive by building consistency—especially on those days when motivation feels like a distant memory

This episode is all about practical tools, or as I like to call it, the 'juicy stuff'—the powerful questions that help us stay on track and make intentional choices, day after day. If you’ve ever found yourself saying, ‘I’ll start fresh tomorrow’ or ‘I just don’t feel like it today,’ this is for you. Let’s explore why mindset and self-accountability are more powerful than motivation and how a few intentional questions can be the key to your lasting transformation.

Once you’ve gotten specific and set your quantifiable goals, how do you stay consistent, or motivated, to follow through? 

Ahhh, this is where I see clients struggle. I think we all understand that, to make meaningful progress, we have to be consistent. 

One thing that is not consistent and never will be is motivation. Motivation is a feeling, and feelings are naturally unreliable. So, when people ask, ‘How do I stay motivated?’ the answer is—you don’t need to. 

You are already consistent in many areas of your life without relying on motivation.

Take parenting, for example. Do you only take care of your kids only when you're motivated to? No parent would say, ‘I only do what I’m supposed to for my kid if I feel like it.’ Often, we don’t feel like doing laundry, making meals, or helping with homework, yet we do it anyway. So, we’re already practicing consistency without motivation in certain areas. But in other areas, we allow a lack of motivation to justify our inconsistency, and then it feels like a constant battle. No matter how badly we want a goal, if we rely on motivation, we’ll be inconsistent.

Getting consistent regardless of how you feel is what it takes to achieve a goal. Also, it’s what showing up as a mature, responsible adult looks like—you already do it in other areas. You don’t go to work only when you’re motivated, so why leave your health at the mercy of fleeting feelings?

I’ll want to talk about questions that will help you build consistency. 

At first glance, it might seem simpler to follow practical tips like “stick to a workout schedule” or “plan meals ahead.” However, when we face real-life decisions—those tempting, split-second moments where we might veer off course—relying on surface-level tips doesn’t always help. We might understand intellectually what we should do, but that doesn’t mean we’ll actually follow through, especially when our mood, energy levels, or motivation wavers.

That’s where questions come in. Questions don’t just tell us what to do; they shift how we think in those crucial decision-making moments. They guide us to access deeper motivations, values, and perspectives that help us make consistent, aligned choices. Essentially, they prompt us to be more intentional with our choices, rather than acting on impulse or habit.

When you’re at a crossroads—whether to work out or skip, to cook or order takeout, to save or spend—a simple tip might not stand a chance against the voice in your head saying, “I’m tired,” or “I’ll just do better tomorrow.” But asking yourself questions helps create a pause. It’s that pause where we evaluate, reframe, and ultimately take control of our choices.

For example, asking, “Will this choice help me move toward my goals?” or “Is this decision based on my values or just a temporary feeling?” pulls us out of autopilot. It encourages a moment of self-reflection and a chance to align with what we truly want.

Questions Help Us Break Patterns of Justification and Inconsistency
Most of us have well-worn patterns of thinking that lead to inconsistency. We may justify an unhealthy choice with, “I’ve had a tough day,” or skip a workout because “I’m not in the mood.” These justifications often become habitual, automatic responses that keep us from progressing.

By asking questions, we begin to break these patterns. For example:

• Instead of thinking, “I don’t feel like working out,” asking, “Who do I want to be in this moment?” shifts the focus from temporary comfort to long-term identity.
• When tempted to order junk food, a question like, “Is this the response I want to practice?” forces us to consider the kind of habit we’re reinforcing.

Imagine, in that moment when you’re about to skip your workout because you’re tired after work - Instead of focusing on exhaustion, ask yourself, ‘Who do I want to be in this moment?’ Picture yourself as someone who honors commitments, someone who is invested in their long-term health. 

This identity-focused approach can reframe your choice from being an obligation to a powerful step toward who you want to become.

Over time, these questions help us rewire our thought processes and replace reactive choices with intentional ones. Rather than relying on fleeting motivation, we rely on a series of thoughtful inquiries that align us with our true priorities.

Why Questions Promote Maturity and Responsibility
Using questions is an approach rooted in self-accountability. It requires us to look at our choices honestly, to examine our motives, and to own the consequences of our actions. This reflective practice builds mental resilience and maturity, helping us make decisions as the person we aim to be, not just based on what feels good in the moment. 

One of the reasons hiring a coach is beneficial, is because many people need to have someone hold themselves accountable. 

Relying on external accountability is so common, and honestly, it's a great first step. Having someone else to check in with can be the nudge we need to get started on something new. But the real magic happens when we start shifting that accountability inward. Think of it this way: external accountability is like training wheels. It’s super helpful for keeping us steady, but if we’re constantly relying on someone else to keep us on track, we’re not really owning the journey.

When you build intrinsic motivation—when you start doing things because they genuinely align with who you want to be—it transforms everything. It means you’re showing up for yourself, not because someone’s watching or because you feel you "have" to. This kind of self-accountability is incredibly empowering.

Imagine waking up and hitting your goals because you set them and you believe they’re worth it. Suddenly, that workout, that healthy meal, or that tough work task isn’t something you’re doing to impress anyone or avoid someone’s disappointment. You’re doing it because you know it’s shaping you into the person you want to become. That’s transformation that sticks.

Plus, the more we practice self-accountability, the stronger it gets. It’s like a muscle. Every time you make a choice that aligns with your own values and goals—even when nobody else knows—you’re building trust in yourself. And when you trust yourself, that’s when consistency flows naturally, not because of an external check-in but because you genuinely want to follow through. That’s the kind of internal shift that leads to real, lasting change.

Asking yourself these questions is a way of taking each thought captive. It gives you a moment to stop, check whether a thought is serving you, and shift your response to one that aligns with your values. By capturing each thought, we bring it into alignment with our goals, creating a space for real transformation.

What is the consistency I want to have?
Most people have a vague idea like, ‘I want to work out more,’ or ‘I want to eat better,’ but these are too broad to hold us accountable. Define your consistency specifically, like, ‘I’ll exercise four times a week,’ or ‘I’ll indulge in treats only twice a month.’ Having clarity about what consistency looks like for you gives you a solid target to aim for, rather than leaving it open to how you feel in the moment.

1. Who or how do I want to be in the moments when I'm tempted to abandon consistency?
   Ask yourself who you want to be when you’re on the brink of making an excuse. 
2. Is this the response I want to practice?
   In moments of temptation, ask if this response is what you want to practice. Every choice reinforces a habit. For example, if you choose not to work out because it’s cold or late, you’re practicing inconsistency. 

Ask instead, ‘What response do I want to practice?’ Personally, I want to practice honoring my commitments and showing integrity, which matters a lot to me.

1. Is there a better version of this story I could tell myself?
   Often, when we’re about to choose inconsistency, we tell ourselves a one-sided story. If I’m tempted to skip the gym because ‘I’m tired,’ I could tell a better story: ‘Going to the gym will actually help me sleep better and feel more energized tomorrow.’ By reframing, we can often shift our perspective and make a choice that aligns with our goals.
2. What might this be costing me, and is this a trade I want to make?
   Every time we choose inconsistency, there’s a cost. Skipping a workout might slow our progress or make tomorrow’s workout harder. 

Going out and social events are a big one that trips people up. I see so much momentum lost and progress stalled because of the cost of trading. Classic example is making good choices and sticking to your plan Mon-Thurs, but Fri, Sat, Sun is full of compromise - letting habits and patterns run the show, leading to Monday regrets and that exhausting wheel of ‘getting back on track’. 

Think about what inconsistency costs you—whether it’s lost progress, self-trust, or momentum—and ask if that’s a trade you’re willing to make.

How can I indulge in a way that feels good? Learning to indulge in a way that feels good is all about redefining what indulgence means to you and being mindful about it, so you enjoy yourself without the regret later. If going out on the weekend is something you genuinely look forward to, but it's also where you tend to overdo it, try shifting your approach with some simple, intentional tweaks.

Let’s break down that happy hour scenario. Say you meet up with the girls, and normally, one drink leads to three, which then leads to a round of nachos, and later, maybe even a late-night snack raid at home. You wake up the next day feeling sluggish or bloated, wondering why you did it to yourself again. Instead of going down that familiar path, try asking yourself: What’s the part I love most about this experience, and how can I enjoy it without the negative side effects?

Maybe you genuinely enjoy the social time and connection with friends more than the drinks or bar food. If that’s the case, could you try ordering a non-alcoholic drink or sparkling water with a splash of lime or juice? Sometimes, just holding a drink in hand can be enough to feel part of the vibe without the extra alcohol. Or, set a limit ahead of time—choose to savor one well-made cocktail or a small plate that won’t send you spiraling into a “might as well” eating mindset. That way, you’re indulging with intention.

If you find the nachos are the draw, try going in with a plan to split them, or even enjoy a smaller serving mindfully rather than eating without realizing it. Take each bite slowly, actually tasting it. Sometimes, just slowing down allows you to enjoy the food without feeling the need to go overboard.

Another approach is to make sure you’re already feeling satisfied before you go. Eating a balanced meal or snack beforehand—something with protein, fiber, and healthy fats—can prevent that “starving” feeling that often leads to impulsive eating decisions. And if you notice that coming home after a night out leads to rummaging through the pantry, consider having a healthy treat waiting for you at home, like a bowl of fresh berries or a homemade protein snack, to satisfy that post-social craving.

Ultimately, indulging in a way that feels good is about shifting your focus from quantity to quality. Choose the parts of the experience you truly enjoy, and let yourself savor them without the all-or-nothing mindset. This way, you still enjoy your nights out and time with friends, but you also wake up the next day feeling good about the choices you made.

This is a good time to mention, if you've been craving clarity—whether in your mindset, your cravings, or your consistency—I’ve got something just for you. My Freedom Fast is kicking off this Monday, November 4th! It’s 21 days of clearing out the distractions, getting re-centered, and yes, finally breaking free from sugar’s grip. If this feels like the opportunity you’ve been waiting for, check out the show notes or head to hollyjeanhealth.com to sign up. Let’s do this together!

Challenging Our Thinking and Stories - Reframe to Rewire

Think about one area in your life where you feel stuck or frustrated—then ask yourself, ‘What’s a more empowering way to see this?’ For instance, if you’re thinking, ‘I don’t have time to work out,’ try, ‘I value my health and will find small ways to move daily, even if it’s just 10 minutes.’ This practice of reframing not only challenges limiting beliefs but also helps you build a more empowering narrative.

What else is true?
Example: “I’m too busy to work out today.” 

• “Yes, I’m busy, but it’s also true that I could take 10 minutes for a walk.”
• Common Question: "Why am I not losing weight despite eating healthy?"
  1. Ask yourself, "What else is true about my habits?" Maybe you’re skipping meals, getting poor sleep, or feeling stressed. Acknowledging other truths can reveal missing pieces.

"I don’t have time to work out."

• Reframe: Ask, “What else is true about how I spend my time?” Recognize where small windows of time are available, like a 10-minute morning stretch or a walk after lunch. Sometimes, time is available, but it requires noticing how we’re using it.

Am I being mature or logical in how I’m evaluating this?
Often, the honest answer is no. Telling myself, “I’ll start fresh tomorrow” every time I’m stressed isn’t just a delay; it’s a cycle that keeps me stuck. True growth means challenging myself to break this pattern. So, ask yourself: Is my mindset a bridge to my goals, or is it an excuse holding me back? Real progress requires stepping out of the comfortable cycle of “tomorrow” and stepping into the power of “right now.”

The ‘I Deserve a Break’ Mindset

Pitfall: After a long, exhausting day, it’s easy to justify skipping a workout or grabbing fast food with thoughts like, “I’ve worked so hard; I deserve a break.”

Example: You planned to go for a jog after work, but it was a stressful day. Instead, you think, “I’ll just take it easy tonight and start fresh tomorrow.” Ask yourself: Am I being mature and rational in how I’m evaluating this? Consider if the “deserve a break” mindset actually aligns with your goals. You might realize that a 20-minute walk or even just a few stretches would honor both your need for rest and your commitment to fitness. Remind yourself that true rest and self-care come from progress, not just indulgence.

Late-Night Scrolling vs. Quality Sleep
Pitfall: Many people want to improve their sleep but get sucked into late-night social media or TV, convincing themselves they’ll go to bed earlier the next night.

Example: It’s past 11 PM, and you’re scrolling through your phone, knowing you have to be up early. In this moment, ask, Am I being mature and logical in how I’m evaluating this? Is telling yourself “just 10 more minutes” really aligning with your goal of feeling rested tomorrow? Recognize that more screen time isn’t “me-time”—it’s keeping you from the real rest you need. You could instead choose to set a boundary, put your phone down, and allow yourself a peaceful wind-down to honor your body’s need for sleep.

Do I really want to solve this problem, and am I acting like it? How can I be an active participant in the solution?
Reflect on whether your actions match your desire to overcome this challenge. If weight loss or improved health is the goal, are your daily choices aligned with that vision, or are you just wishing for results without true commitment? The question becomes: How can I show up as an active participant in my own solution, fully invested in my transformation? Remember, real change doesn’t happen through hoping—it happens through showing up, every day, for the vision you have of your best self.

All or Nothing’ Thinking in Eating Habits
Pitfall: Many people fall into “all or nothing” thinking when it comes to eating. A single slip-up leads to thoughts like, “Well, I’ve already blown it—I might as well eat whatever I want today.”

Example: You indulged in a donut at the office and start to think, “Well, today’s a bust. I’ll get back on track tomorrow.” But ask yourself, Do I truly want to solve this problem, and am I acting like it? Rather than using one treat as an excuse for a day of indulging, choose to enjoy it, then move on with balanced meals that align with your health goals. This shift helps reinforce that one treat doesn’t derail your progress—it’s part of a balanced life.

The Impact of Mindset on Overall Health Mindset isn’t just about weight loss; it affects every area of our health. When our mindset is positive and focused, it has a ripple effect on our physical, mental, and emotional well-being. Studies even show that positive thinking can help reduce stress, improve immunity, and increase longevity.

The Bible verse "take every thought captive" (2 Corinthians 10:5) fits perfectly into this topic, especially when we look at mindset as the driving force behind true transformation. When we talk about real, lasting change, it’s not just about shifting external behaviors; it’s about examining and re-shaping our internal landscape—our thoughts, beliefs, and perspectives. "Taking every thought captive" means actively managing and filtering our thoughts, choosing which ones align with who we truly want to be and which ones need to be challenged and released.

In our lives, we often have thoughts that try to hold us back—thoughts of self-doubt, limiting beliefs, or excuses. Without being intentional, we might let these thoughts steer us away from our goals, making only surface-level changes and never fully stepping into transformation. But by "taking every thought captive," we bring those thoughts under control, examining whether they align with our values and goals or whether they’re leading us to remain in old patterns, just like rotating that triangle around without ever becoming the square.

Capturing our thoughts also gives us the power to shift them, aligning our mindset with a higher purpose and calling. When we examine and intentionally replace unhelpful thoughts, we allow space for God’s truth to guide us, opening us to deeper transformation. So this verse serves as a reminder: if we want to truly transform, we need to start with our thoughts, taking them captive, aligning them with our values and goals, and allowing them to propel us forward into a new, transformed self.

When we approach our health with a growth mindset—believing that we can make changes and that we are worthy of those changes—it impacts everything. Hormone health, sleep quality, stress levels, energy—all of these areas are connected. So the more we cultivate a healthy, positive mindset, the more we experience improvements in every area.

To wrap up, take a moment to visualize your goal self. Picture that version of you who has transformed, who feels balanced, strong, and empowered. Imagine how that person thinks, acts, and feels. This visualization is a powerful reminder of who you’re becoming. Keep that image in mind whenever you’re faced with a choice, and let it guide you. 

I want you to remember this: mindset is everything. It’s not just about diet or exercise or supplements. It’s about who you believe you are and the thoughts that guide your choices. Where the mind goes, the body follows. And you have the power to guide your mind toward positive, healthy habits.

I’d love to hear from you! Share your own transformation story or a mindset shift you’re working on. Reach out on social media or email, and let’s keep this conversation going. Remember, the journey to real health transformation is all about supporting each other, so don’t hesitate to connect

Let’s close today in prayer.

Lord, thank you for the gift of self-awareness and the strength to be intentional in all we do. Help us to take our thoughts captive, as You’ve called us to do, and align them with the purpose and vision You have placed on our hearts. Guide us as we strive to show up as our best selves, consistently choosing what honors our bodies, minds, and spirits.

Lord, fill us with the wisdom to recognize the power of every choice and the courage to follow through, even when it’s hard. We ask for Your peace and presence as we walk this journey, leaning on You for strength. In Jesus’ name, Amen.

Thank you for being here with me today. Stay committed, keep nurturing that mindset, and I’ll see you next time.