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Motivation is a tricky thing. We wait for it to strike, believing that once we “feel like it,” we’ll finally get started—whether it’s going to the gym, tackling a big project, or making a life-changing decision. But what if we have it backward?

Endurance athlete and best-selling author Rich Roll famously said, “Mood follows action.” Instead of waiting for motivation to magically appear, we need to take action first. Action creates momentum, and momentum shifts our mood.

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This concept challenges the common belief that we need to feel inspired before we act. In reality, doing the thing—especially when we don’t feel like it—triggers the motivation we were waiting for.

Why We Can’t Wait for Motivation

Most of us have days where we feel stuck, uninspired, or exhausted. On those days, it’s tempting to push things off until we’re “in the right mindset.” The problem? That mindset may never come.

• You don’t feel like exercising, but once you start moving, your energy increases.
• You don’t feel like working on a difficult project, but once you push through the first 10 minutes, you find your flow.
• You don’t feel like writing, but once you type the first sentence, ideas start flowing.

This isn’t just a productivity hack, it’s backed by science. Cognitive Behavioral Therapy (CBT) uses a technique called behavioral activation, which is built on the idea that our emotions change when we take action, not before.

A 2016 study in the Journal of Psychiatric Research found that individuals struggling with low mood or depression felt significantly better after engaging in small, intentional activities—even if they weren’t motivated beforehand.

The “Two-Minute Rule” in habit formation suggests that starting with the smallest action (like putting on your running shoes) makes it easier to follow through on bigger goals.

The lesson? We don’t have to feel ready to start. We just have to start.

How to Apply “Mood Follows Action” in Your Daily Life

1. Start Small—Really Small

If you feel overwhelmed, start with something tiny. Instead of forcing yourself to complete an entire workout, commit to just 5 minutes of movement. Instead of writing an entire report, just open the document and type one sentence. Once you start, your brain is more likely to continue.

Pro Tip: Tell yourself, “I’ll do this for just two minutes.” Once you begin, momentum will often carry you further.

2. Remove the Choice

If you give yourself too much time to decide whether or not to do something, your brain will talk you out of it. Instead of debating whether to start, treat your actions as non-negotiable.

Pro Tip: Schedule tasks in advance and follow through like they are appointments you can’t cancel.

3. Shift Your Self-Talk

Instead of saying, “I don’t feel like it,” try “I’ll feel better once I start.” This subtle shift rewires your brain to expect a positive change after taking action.

Pro Tip: Say out loud, “I am someone who takes action, even when I don’t feel like it.” Your brain listens.

4. Move Your Body

Physical action creates mental momentum. If you’re stuck in a slump, stand up, stretch, go for a quick walk, or do a few jumping jacks. Moving physically signals your brain to shift states.

Pro Tip: Research from the Harvard Medical School shows that even brief physical activity can increase dopamine and serotonin levels, improving mood and focus.

5. Trust the Process, Not the Feeling

Some of the most successful people in the world didn’t feel ready when they started—they took action despite feeling unmotivated. They trusted the process.

Pro Tip: Remind yourself: “I don’t need motivation to start—I just need to begin.”

Real-Life Examples of “Mood Follows Action” in Action

• Writers & Creatives: Many authors, including Stephen King and Maya Angelou, follow strict daily writing schedules, knowing that inspiration arrives after they start writing—not before.
• Athletes: Olympians don’t train only when they feel like it. They stick to routines, knowing that action fuels motivation.
• Entrepreneurs: Business leaders don’t wait for the “perfect moment” to start projects. They take small, consistent steps, trusting that momentum will build.

Stop Waiting, Start Doing

The next time you’re waiting to feel ready, remind yourself:

• Action creates motivation, not the other way around.
• You don’t have to feel good to start—you just have to start.
• Once you take that first step, your brain will catch up.

So whether it’s hitting the gym, tackling a tough project, or making a difficult decision—just begin. Because mood follows action.

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