Shaping Your Future Fitness: how to make a change

Rachel Hubbard BSc
Jan 2
9 min read

If motivation were reliable, gyms would be full all year round, not just in January.

Most people believe that if they could just feel more motivated, everything else would fall into place. Exercise would happen regularly. Healthy choices would feel easier. Consistency would magically appear.

Yet motivation is not a strategy. It is a feeling. And feelings, as we all know, are unreliable companions.

This blog explores why motivation is overrated, what the science says about behaviour change, and how small, repeatable systems quietly outperform willpower every time. It is not about pushing harder or trying to be more disciplined. It is about working with your brain rather than against it.

By the end, you should have a clearer understanding of how habits are formed, why anticipation matters more than enthusiasm, and how to build fitness behaviours that survive busy weeks, low energy days, and real life.

And yes, you can do all of this without shouting motivational quotes at yourself in the mirror.

So if If you’ve ever said to yourself, “I just need more motivation,” then this is for you!

We’ll look at why our brains are wired to anticipate reward more than to enjoy it, why dopamine drives our expectation of pleasure, and how small, repeatable systems are the real foundation of long-term fitness.

Hopefully, you’ll have:

A clearer understanding of the science behind habit formation for lifestyle change and getting back to exercise.
A bit of an understanding about what the Self-Determination Theory is (which is what I did my dissertation on) — and why it matters.
Some simple practical tips & tools to use straight away as we enter the new year.

You won’t need willpower. You’ll need structure — and that’s what we’re going to build together.

WHY MOTIVATION IS OVERRATED

Let’s start with the myth of motivation.

Motivation can be unpredictable. It fluctuates with sleep, hormones, mood, and stress. It’s emotional, not logical. When we rely on motivation alone, we’re setting ourselves up to fail, because it depends on how we feel — not what we do.

The psychologist Edward Deci, co-author of Self-Determination Theory, puts it simply:

“We are more likely to act when we feel in control, connected, and capable. That’s not motivation — it’s self-determination.”

This is a key shift. Instead of chasing motivation, we build systems that make behaviour easier and more automatic. Systems that remove decision fatigue. Systems that help us take action even on low-energy days.

THE SCIENCE OF REWARD AND DOPAMINE

Let’s talk about what’s happening in the brain.

When we anticipate a reward — a workout, a sense of achievement, or even a post-exercise coffee — dopamine is released. But here’s the interesting part: dopamine spikes before we get the reward. It’s about anticipation, not just pleasure.

That’s why systems work so well. Each time you repeat a small behaviour — for instance, laying out your mat before bed or linking a stretch to your morning tea — your brain starts to anticipate the positive feeling that follows. Over time, this becomes self-reinforcing.

“Identify one daily routine that could benefit from a small systems-based change.”

For example, linking movement to an existing habit, like brushing your teeth or making tea. These small links are the building blocks of habit stacking — a principle made famous by James Clear, but grounded in decades of behavioural science.

So, what makes a system effective?

Let’s define a system as:

A repeatable set of actions that supports a desired outcome, regardless of motivation.

In the Cafe we use what are called " Movement Snacks" - these are examples of the type of systems that might help - short, consistent routines that reduce decision-making.

Let’s go through a few:

Wall Sit or Hover for 1–2 minutes — that’s your quick system for strength under pressure.
Neck and Shoulder Reset — simple rolls and shrugs after screen time. A system for reducing stiffness.
Mini-Balance Challenge — standing on one leg while waiting for the kettle. A system for balance and focus.

Each one is small, repeatable, and easy to attach to an existing routine. This is how systems build self-efficacy — your belief that you can do the task.

Often, the biggest barrier to regular exercise isn't time, or ability, or even motivation. It's confidence. That feeling of “Can I really do this?” Or “Is it too late for me to start again?”

You don’t need a huge overhaul. You need small wins — done often.

Self-Efficacy: Believing You Can

"Self-efficacy" is a term developed by psychologist Albert Bandura (1977). Self-efficacy means our belief in our ability to succeed at a specific task – such as completing a workout or walking regularly.

If we believe we can, we’re more likely to even try. If we don’t, we might give up before we begin.

Bandura identified four key sources of self-efficacy:

Mastery Experiences – Each small success builds belief.
Vicarious Experiences – Seeing someone similar to us succeed can boost our own confidence.
Verbal Persuasion – Supportive feedback from a friend or professional makes a difference.
Physiological States – How we interpret things like fatigue, stress or anxiety can influence whether we feel capable or not.

For many of us, especially as we get older we find our confidence may be lower. Maybe it’s been years since you last exercised. Maybe your body doesn’t feel like it used to. Maybe previous experiences were negative.

Theory of Planned Behaviour: From Intention to Action

A second key model is the Theory of Planned Behaviour (Ajzen, 1985). This model helps us understand why we often intend to exercise but don’t follow through.

There are three main elements:

Attitude – Do I believe exercise is good for me?
Subjective Norms – Do people around me value or support exercise?
Perceived Behavioural Control – Do I believe I have the ability, time, and knowledge to do it?

Perceived behavioural control is very close to self-efficacy. If someone thinks they can’t manage a class or keep up with others, they may never try – even if they want to.

Understanding these barriers allows us to start working around them.

Self-Determination Theory (SDT): The Bit That Actually Keeps You Going

Let me introduce a piece of psychology that quietly explains why some fitness habits stick and others disappear faster than a pair of new trainers in the back of a cupboard.

Self-Determination Theory, usually shortened to SDT, was developed by Deci and Ryan and is one of the most robust frameworks we have for understanding human

motivation. I use it because it works in the real world, not just in textbooks.

At its heart, SDT says this:we are far more likely to keep doing something when it feels like our choice, when we feel capable, and when we feel supported.

In other words, motivation improves when three basic psychological needs are met. No shouting required.

Autonomy: “This Is My Choice”

Autonomy is about feeling in control of what you are doing.

Not being told.

Not being guilt-tripped.

Not being dragged along by a plan that clearly belongs to someone else.

When you choose how, when, and what type of movement you do, your brain relaxes. Resistance drops. You stop arguing with yourself.

This is why rigid rules and “must-do” plans often backfire. The moment exercise feels imposed, motivation quietly leaves the room.

Autonomy is the difference between“I have to exercise”and“I’m choosing to look after myself”.

Competence: “I Can Actually Do This”

Competence is the feeling that you are capable and making progress.

It does not come from heroic workouts or all-or-nothing plans. It comes from small wins that you repeat often.

When something feels achievable, you show up. When it feels overwhelming, you avoid it. This is not laziness. It is psychology.

Every time you complete a small action, you reinforce the belief that you are able. That belief matters far more than motivation.

Competence grows when the task matches your current energy, time, and life situation. Not the imaginary perfect week you keep planning for.

Relatedness: “I’m Not Doing This Alone”

Relatedness is our need to feel connected, supported, and understood.

You do not need a cheer squad or public accountability if that is not your style. You do need a sense that someone else gets it. Or at least that you are not the only person who finds this challenging at times.

Support can be quiet. A shared conversation. A check-in. A sense of belonging. This is why my online "Cafe" programme helps so many - we know we are not alone.

When we feel connected, consistency improves. When we feel isolated, everything feels harder than it needs to be.

Intrinsic and Extrinsic Motivation: Why This Matters

SDT also explains the difference between intrinsic and extrinsic motivation, which sounds technical but is actually very simple.

Intrinsic motivation means doing something because it feels good, satisfying, or meaningful. You move because it improves your mood. Because your body feels better afterwards. Because you like how it supports your day.

Extrinsic motivation is when you do something for an outcome. Weight loss. Appearance. Approval. Health markers. A gold star. Or avoiding a telling-off from your inner critic.

Here is the important part.

Extrinsic motivation is not bad. It just does not last very long on its own.

SDT shows that external reasons become sustainable only when they start to align with your values and identity.

When the behaviour stops feeling forced and starts feeling like something you do because it matters to you.

That is when motivation becomes internal. And much harder to knock off course.

Why This Changes Everything

When autonomy, competence, and relatedness are supported, motivation stops being something you chase.

It becomes something that grows quietly in the background.

You are no longer relying on willpower or enthusiasm. You are building behaviour on structure, choice, confidence, and support.

Which is far more reliable. And much kinder.

And yes, your brain very much approves of this approach.

Let’s return to the dopamine story — and talk about recognition.

Recognising small wins — even privately — signals to your brain that effort is valuable.

This maintains dopamine release in anticipation of future effort.

In practice, this could mean:

Marking your habit tracker.
Sharing a success on social media
Giving yourself a literal pat on the back for consistency, not perfection.

The science tells us that self-recognition sustains motivation longer than external praise alone.

I did a handout called 7 Steps to Lifestyle Change — about how to start and develop a positive attitude and "framing" your inner voice in supportive language.

When you say, “I’m looking after myself,” rather than, “I need more willpower,” you’re shaping a reward system based on care, not criticism.

Systems makes things easier.

A good system doesn’t rely on perfect conditions. It anticipates barriers — weather, time, fatigue, or low mood — and adjusts.

Here are a few examples you can build from your manual:

Time system: Pre-schedule 10-minute morning sessions. They’re already on your calendar, no decision needed.
Energy system: Have “light-day” options ready — for example, stretching instead of strength.
Support system: Schedule your “Cafe Chat” for connection and accountability.

These small structures reduce overwhelm because they simplify decision-making. They also reinforce autonomy — you’re choosing, not being told.

As you plan, use the reflective journal prompts:

“If I feel resistance, I will try this alternative…”That’s your “If–Then” plan. It’s science-based and builds resilience.

Let’s take a few minutes for guided reflection:

Ask yourself:

What small system or habit do I want to work on this week?
Why does this feel realistic right now?
How does this habit support my values or wellbeing goals?

Then, open your Weekly Diary and note:

Did I take action today?
What helped or got in the way?
What felt rewarding or satisfying?
Was there recognition — from myself or others?

This process moves reflection from theory to practice. It creates a feedback loop that keeps your system alive and adaptive.

Remember:

Motivation is fleeting. Systems are sustainable.
Dopamine drives anticipation — so shape systems that create positive expectations.
Small wins matter more than big leaps.
Self-Determination Theory teaches us that autonomy, competence, and relatedness keep us going.
Reflection transforms effort into learning.

As Deci and Ryan remind us:

“When we perceive ourselves as the cause of our own behaviour, we experience a sense of autonomy.”

That’s the goal. Not to rely on willpower, but to build a structure that supports who you are becoming.

If you want me to help you, then why not join my online programme called "Start Strong" which begins on the 5th Jan 2026 - 10 days of structure and advice for £10. Click here to buy your pass and I will email you the information.

References:

Ajzen, I. (1985) From intentions to actions: A theory of planned behaviour. In: Kuhl, J. and Beckmann, J. (eds.) Action control: From cognition to behaviour. Berlin: Springer, pp. 11–39.

Bandura, A. (1977) ‘Self-efficacy: Toward a unifying theory of behavioural change’, Psychological Review, 84(2), pp. 191–215.

Deci, E.L. and Ryan, R.M. (1985) Intrinsic motivation and self-determination in human behaviour. New York: Plenum Press.

Deci, E.L. and Ryan, R.M. (2000) ‘The “what” and “why” of goal pursuits: Human needs and the self-determination of behaviour’, Psychological Inquiry, 11(4), pp. 227–268.

Hoyt, M.F. and Janis, I.L. (1975) ‘Increasing adherence to a health regimen through cognitive rehearsal and behavioural contracts’, Journal of Consulting and Clinical Psychology, 43(4), pp. 429–435.

Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. and Wardle, J. (2010) ‘How are habits formed: Modelling habit formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009.

Prochaska, J.O. and DiClemente, C.C. (1983) ‘Stages and processes of self-change in smoking: Toward an integrative model of change’, Journal of Consulting and Clinical Psychology, 51(3), pp. 390–395.

Ryan, R.M. and Deci, E.L. (2017) Self-determination theory: Basic psychological needs in motivation, development, and wellness. New York: Guilford Press.

World Health Organisation (2002) Move for Health Initiative. Geneva: WHO.

Plotnikoff, R.C., Blanchard, C., Hotz, S.B. and Rhodes, R.E. (2001) ‘Validation of the decisional balance constructs of the transtheoretical model in the exercise domain’, Measurement in Physical Education and Exercise Science, 5(4), pp. 191–206.

Plotnikoff, R.C., Lippke, S., Johnson, S.T., Hotz, S.B. and Birkett, N.J. (2010) ‘Physical activity stages of change and self-efficacy in a population-based sample’, Journal of Health Psychology, 15(6), pp. 805–815.

Rachel Hubbard BSc