When Motivation Feels Low: A Framework for Staying in Motion
February 2026
Hello Community—First, I want to share that the cadence of this newsletter may shift a bit going forward. As my business continues to grow and evolve, I’m learning that where I focus my energy changes with the seasons. I’m also learning to allow that to be part of the process.
Speaking of seasons, winter in NYC has felt especially heavy this year. I grew up in New England, so I’m no stranger to snow and cold. But the relentless low temperatures, the stretch of gray days, and a few professional opportunities falling through have tested my motivation. Not just with getting out for runs and workouts, but with continuing to put myself out there professionally.
And I’m noticing I’m not alone.
Motivation, or the lack of it, has been a recurring theme in both my group work and individual sessions lately.
When Motivation Feels Low:
A Framework for Staying in Motion
I want to begin by distinguishing between inspiration and motivation.
Inspiration is the spark. It’s the mental or emotional stimulation that moves us to create, begin, or imagine what’s possible.
Motivation is the driver. It’s the underlying reason we continue to act or behave in a particular way.
Inspiration gets you started. Motivation keeps you going.
So let’s go deeper into motivation, because that’s what sustains us over time. Whether you’re training for a race, building a business, bringing a creative project to life, advancing in your career, or navigating personal change, long-term progress requires more than a spark. It requires fuel.
For many years, I understood motivation primarily through the lens of extrinsic and intrinsic motivation. And like many people, I believed intrinsic motivation was the gold standard.
Intrinsic motivation comes from genuine interest, enjoyment, or internal satisfaction. You do the thing because you want to. It feels meaningful. It energizes you. This kind of motivation often supports longevity since it originates from within.
Extrinsic motivation, on the other hand, is driven by external forces. This can show up as pressure, obligation, threat, reward, money, recognition, or status. Research suggests that when we rely solely on extrinsic motivators, our efforts become harder to sustain over time.
We actually need both intrinsic and extrinsic motivation. Though framing motivation as simply one or the other has always felt too limited for me, especially on the days when motivation feels low.
It wasn’t until I learned about Self-Determination Theory, developed by psychologists Edward Deci and Richard Ryan, that something clicked. Instead of a binary, they describe motivation as a spectrum. This spectrum has been incredibly helpful in keeping my own motivational fuel going.
On one end is more controlled motivation, anchored by external forces. On the other end is more autonomous motivation, anchored by intrinsic drive. In between are three additional types of motivation that reflect increasing levels of internal alignment:
Introjected motivation: Driven by internal pressure. We act to avoid guilt or anxiety, or to protect our self-esteem.
Identified motivation: We act because we see the value or importance of the goal.
Integrated motivation: The action aligns with our deeper values, needs, and identity.
I use this spectrum across many areas of my life. Let’s take running as an example.
Extrinsic: I’m training so I can complete the race, earn the medal, and yes, maybe post about it.
Introjected: I should do this run so I don’t feel guilty later. Or at least I’ll feel better about myself if I get it done.
Identified: This strength workout will help me get stronger and improve my race performance.
Integrated: I run because caring for my body and building strength are aligned with who I am and what I value.
Intrinsic: I genuinely enjoy the feeling of moving, the confidence it builds, and the sense of accomplishment it brings.
What I appreciate about this framework is that it gives language to the gray area. Not all motivation feels joyful. Not all of it feels deeply aligned. But we can shift ourselves along the spectrum instead of waiting for inspiration to magically appear.
I use this framework with my clients to help them uncover new ways to sustain motivation, whether they are pursuing an individual goal or working collectively as a team. Continuous change and uncertainty can dampen both inspiration and drive. But when we understand motivation as dynamic, we gain agency. Instead of waiting to feel like it, we can consciously shift how we relate to the goal and reconnect to what fuels us.
I Invite you to reflect:
*Where in your life are you currently experiencing a dip in motivation, and what do you notice about it?
*Where might you be operating on the motivation spectrum in that area, and how can you tell?
*What seems to be driving your effort right now: pressure, value, identity, enjoyment, or something else?
*What small shift could help you feel more aligned and energized?
Motivation is not fixed. It’s dynamic. And when we learn to work with it rather than judge it, we create far more sustainable momentum.
P.S. Sustained performance isn’t about forcing motivation. It’s about understanding it. If you or your organization are ready to move beyond pressure-driven productivity and build more autonomous, resilient leadership, let’s talk.