Explore common barriers to motivation and how small, realistic steps can help people restart healthy routines
In the article ‘Building sustainable habits and realistic goals’, we explored how small, realistic changes can help people rebuild healthy routines when life feels demanding.
A common follow-up question is: what happens when motivation itself starts to fade?
Dr Amit Pasan, Clinical Lead and GP at Teladoc Health UK observes that staying motivated to look after one’s health can feel like a constant uphill struggle. Even when individuals understand what supports their wellbeing, balancing healthy routines with work, family life, and ongoing change is rarely straightforward. In his practice, he frequently speaks to people who feel frustrated when their motivation dips or disappears altogether. He emphasises that this experience is extremely common - and is usually a sign of pressure, not personal failure.
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Fatigue is one of the biggest obstacles I see in clinical practice. Poor sleep, stress, and long working hours can leave people mentally and physically drained. When energy is low, even small tasks can feel overwhelming, and healthy behaviours such as exercise, cooking, or social connection are often the first to drop away.
Change and disruption are other major challenges. A new role, shift patterns, remote working, illness, or caring responsibilities can all unsettle routines that once worked well. Humans thrive on predictability, and when that structure disappears, habits are easily lost. Many people then assume they need to wait for life to “settle down” before restarting, which can delay action indefinitely.
Lack of time is frequently cited, but it is rarely about time alone. More often, it is about mental bandwidth. When people are juggling competing priorities, self-care can feel optional or indulgent rather than essential. This is particularly true in workplace cultures where busyness is normalised, and rest is undervalued.
Finally, low motivation itself becomes a barrier. People expect motivation to come first, followed by action. However, motivation often returns after action has begun. Waiting to feel motivated can leave people stuck in a cycle of inaction and self-criticism.
When routines have fallen away, the key is to think in terms of restarting gently, not “getting back on track.” Language matters. “Getting back” implies failure, whereas restarting recognises that circumstances change.
One effective approach is to rebuild structure, even if it looks different from before. Anchoring one or two health behaviours to existing parts of the day, such as stretching after brushing your teeth or taking a short walk after lunch, reduces decision-making and supports consistency.
Adjusting expectations is equally important. What was achievable at one stage of life may not be realistic now. Momentum returns more easily when goals are flexible and compassionate. For example, swapping a long gym session for ten minutes of movement at home can keep the habit alive without adding pressure.
Employers can support this by encouraging gradual engagement with wellbeing initiatives and by communicating that small, consistent actions are valued.
When energy is depleted, motivation doesn’t respond well to big plans. It responds to small, achievable wins.
One helpful strategy is to focus on minimum viable effort - the smallest action that still counts. This might be putting on trainers, stepping outside for fresh air, or preparing one nourishing meal. Completing these small actions sends a powerful signal to the brain that change is possible.
Another effective tool is removing friction. Preparing healthy snacks in advance, keeping exercise equipment visible, or setting reminders can make healthy choices easier when willpower is limited.
It’s also important to recognise the role of mental health. Low mood, anxiety, or chronic stress can significantly affect motivation and energy. Seeking support - whether through a GP, occupational health, or employee wellbeing services - is a proactive step, not a sign of weakness.
Progress doesn’t require a complete lifestyle overhaul. A few intentional actions can help people move forward immediately:
For employers, promoting these messages can make a meaningful difference. Create a culture where wellbeing is integrated into everyday working life, rather than positioning it as an added pressure.
Motivation is not fixed. It fluctuates with stress, health, and life circumstances. The most sustainable routines are built on realism, flexibility, and self-understanding. By recognising common barriers and responding with small, supportive steps, individuals can rebuild momentum over time.
Staying motivated is less about pushing harder and more about working with your energy, not against it. With the right support and expectations, healthy routines can become achievable again, even during demanding periods of life.
