3 Ways to Take Consistent Action Even When You Don’t Feel Like It
Many women assume they need more motivation in order to follow through on their goals.
But motivation is unreliable. The real key to consistent action is understanding how your brain works and using a few simple strategies that make follow through easier.
Here are three practical tools that can help you take consistent action toward the life you want.
Understand the Motivational Triad
Your brain constantly tries to seek pleasure, avoid pain, and conserve energy.
This survival mechanism worked well thousands of years ago, but today it often causes resistance to the very things that would improve our lives.
Exercise, planning, cleaning, and pursuing long term goals all require effort and discomfort.
Resistance is not failure. It is simply your brain doing its job.
Think About How You Will Feel After
Instead of focusing on how you feel before doing a task, shift your attention to how you will feel afterward.
After the workout you feel energized. After finishing the project you feel proud. After following through you feel trustworthy.
Every time you complete what you said you would do, you build trust with yourself.
Reconnect With Your Why
When we forget why something matters, the action begins to feel pointless.
Writing down your reasons helps anchor you when motivation fades. Your list of whys reminds you that consistent action leads to the results you desire.
Celebrate Your Progress
Celebrating progress triggers a dopamine release in the brain.
Dopamine reinforces behavior and encourages repetition. When you acknowledge small wins, you train your brain to continue the behavior.
Your life changes through repeated, consistent actions.
Start where you are. Commit to what you are willing to do consistently. Then follow through with patience and faithfulness.
Watch Here
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08:38:55 Welcome to the Christian Life Coach Podcast. I'm Shanna, your Christian life coach.
08:39:00 I help women who feel overwhelmed, stretched thin, or stuck in patterns that don't match the life God created them for.
08:39:08 If you've ever felt that quiet tug, that sense that you were made for more than how you're living right now,
08:39:14 That's not your imagination.
08:39:16 That's your spirit craving alignment, peace, and purpose. Here, we start with identity.
08:39:23 Because when you know who you are in Christ, you finally know how to show up.
08:39:27 We talk renewed thoughts, simple habits, emotional resilience, and sustainable rhythms that help you
08:39:34 Stop surviving on scraps, and start living with intention and courage.
08:39:39 Jesus said you are salt and you are light. That means you were created to live differently and shine differently from the inside out. If you're ready to grow, to simplify,
08:39:50 And to become the woman God designed you to be, you're in the right place.
08:39:55 Life coaching is life-changing, one renewed thought at a time.
08:40:00 Let's do this together.
08:40:06 Hello, and welcome!
08:40:10 to the Christian Life Coach Podcast. I'm so glad that you're here.
08:40:14 And… this is our final…
08:40:17 March episode of 2026. How is that even possible?
08:40:23 Oh my goodness. And this month, we are talking all about taking
08:40:28 Action. One of the biggest lies that we believe is…
08:40:34 If I really wanted it, I would just do it.
08:40:39 But that's not how our brain works.
08:40:41 Most of the things that move your life forward require effort,
08:40:47 They require discomfort.
08:40:51 They require…
08:40:53 us to do things that we don't feel like doing in the moment.
08:40:58 Right? Our brain is wired
08:41:02 to resist discomfort. It is wired to resist
08:41:08 us taking effort.
08:41:11 Our brain is rewired
08:41:14 is wired, sorry, as I taught earlier this month, the motivational triad, our brain is worried… is…
08:41:21 Oh my goodness, I can't talk today. Our brain is wired to seek pleasure, avoid pain,
08:41:28 And… and exert as little energy as possible.
08:41:34 If you think the reason you are not taking action is because you lack motivation,
08:41:39 You are working on solving the wrong problem. Your brain is wired to resist
08:41:48 effort.
08:41:51 So your brain operates, again, in the motivational triad. It's seeking pleasure, avoiding pain, conserving energy. And this worked great when our
08:42:02 when our survival depended on
08:42:06 Conserving our energy so that we could run away from predators, from the enemy.
08:42:12 But today,
08:42:14 It creates problems, because the things that we actually want to do to improve our life
08:42:21 to make things better,
08:42:25 it… it's often uncomfortable things. It takes…
08:42:30 extra effort. It doesn't feel good in the moment. It's not comfortable.
08:42:37 It's not necessarily pleasurable to be doing in the moment, again.
08:42:43 Exercising, planning,
08:42:47 Cleaning, doing things that we think are hard.
08:42:50 working towards long-term goals takes effort and energy and discomfort, we come up against resistance, we have all kinds of thoughts about the things that we
08:43:02 that it's going to take in order to get there.
08:43:05 And so our brain says, just skip today.
08:43:09 We'll start again tomorrow. You deserve a break.
08:43:13 And… and so many other things. I'm sure that you can think of so many other
08:43:19 Things that you have thought to talk yourself out of doing.
08:43:24 The thing that it's going to take to get you to where you want to be. And nothing has gone wrong.
08:43:29 Your brain is just doing its job.
08:43:34 Your brain is always trying to do 3 things. Seek pleasure,
08:43:40 Avoid pain and conserve energy. So when something feels uncomfortable,
08:43:46 Your brain will try to talk you out of it.
08:43:51 So, in order to override that motivational triad, that is, if you think about it, like the toddler brain,
08:44:02 Toddlers don't want to go to bed. Toddlers don't want to eat their vegetables, sometimes. Toddlers don't want to stay out of the street.
08:44:12 And our adult brain…
08:44:16 is like the mom.
08:44:19 Who?
08:44:21 guides the toddler.
08:44:23 So, we, in order to overcome that motivational triad, default,
08:44:29 toddler brain.
08:44:31 We engage our prefrontal cortex,
08:44:36 And our intentional brain, our higher level brain, our mom brain,
08:44:43 To say, oh, I see what's happening here, it's okay, this is… this is normal.
08:44:49 And it's actually okay
08:44:52 If we experience some discomfort.
08:44:55 We don't have to be in pleasure.
08:44:58 every moment. It's actually…
08:45:02 going to lead to more pleasure.
08:45:05 when I do this uncomfortable thing.
08:45:08 And I actually don't need to conserve my energy. I actually need to generate more energy.
08:45:15 So I actually need to do the thing. I need to use that energy that I have…
08:45:23 Because if I'm storing it up, then the calories are just…
08:45:28 turning into, you know, more body weight. So… Okay, so, all that to say, that was kind of like a mini-teaching on the motivational triad.
08:45:39 Now, I want to offer you 3 ways
08:45:45 to get yourself to take the action,
08:45:50 that you actually do want to take.
08:45:54 You have goals, you have things that you want to accomplish, you want to achieve.
08:46:01 specific, you know, outcomes,
08:46:04 And so, in order to do those things, to reach those goals, it takes…
08:46:10 action that you do consistently over time, right?
08:46:13 So, when it's time to do the thing…
08:46:17 Rather than focusing on, ugh.
08:46:20 It's time to get on the treadmill.
08:46:22 It's gonna be so miserable, I'm so comfy on my couch, I talk from experience.
08:46:28 I don't want to get on the treadmill.
08:46:31 Think about… so, number one,
08:46:34 When it's time to do the thing…
08:46:37 Think about how you're going to feel afterwards.
08:46:41 Most people focus on how you're gonna feel,
08:46:46 getting ready to do the thing, how it feels to do the thing,
08:46:50 And before doing it, we don't want to do it. We don't feel like it.
08:46:56 And, like I said, I…
08:46:59 Rarely feel like getting on the treadmill.
08:47:03 or changing my clothes, even changing my clothes to get on the treadmill, or to go for a walk.
08:47:09 I don't always feel motivated. I rarely feel motivated.
08:47:16 to get on the treadmill, to take a walk, to sit down and record a podcast episode.
08:47:22 But I know from experience that I will feel so much better
08:47:28 after I have done the thing.
08:47:30 after the workout, I feel so proud of myself, I feel capable, I feel strong, I feel energized. I'm so proud of myself.
08:47:39 And when I finish recording a podcast episode, same stuff! I'm so proud of myself, I'm so excited, I've followed through.
08:47:48 I'm… I'm becoming, and I'm developing
08:47:52 more trustworthy, and I am developing more trust in myself.
08:47:58 I am someone who keeps her word, I do what I say I'm going to do,
08:48:03 Every time you follow through, you're building trust with yourself.
08:48:08 So when your brain says, I don't feel like it,
08:48:11 Shift the question. Ask yourself.
08:48:14 How will I feel after I do it?
08:48:19 And again, I rarely want to get on the treadmill.
08:48:24 But I know how I will feel afterwards.
08:48:28 I will feel stronger. I will feel proud.
08:48:32 I will feel like someone who keeps her word to herself.
08:48:37 And every time you follow through on what you said you would do,
08:48:41 You are building trust with yourself.
08:48:45 So, number one is…
08:48:48 to think about how you're going to feel afterwards.
08:48:52 Number two, to get yourself to do the thing is
08:48:58 to remind yourself
08:49:00 of why. Why am I doing this? When we forget why it matters, the actions
08:49:09 feel pointless. Why would I even do that?
08:49:12 So this is why having a list of reasons matters.
08:49:17 When motivation fades, which, let's be honest, motivation is rare,
08:49:24 your why…
08:49:25 brings you back to the purpose for doing it.
08:49:30 And I, like I said, I like to have, and I encourage my clients to have a list of whys.
08:49:37 I want to do this thing.
08:49:40 Why does it matter? And the list can…
08:49:44 vary from superficial reasons to super…
08:49:49 Um, you know…
08:49:52 I can't think of the word. Huge reasons.
08:49:56 And… it's really important to have that list to remind yourself.
08:50:02 Maybe your goal is related to health.
08:50:05 I want to be healthy. You want energy.
08:50:08 You want strength. You want to be active with your family. You want to be able to get up and down off the ground with your grandbaby.
08:50:14 Maybe it's related to your calling.
08:50:17 You want to show up for the work that God has given you. You want to be a good steward.
08:50:22 whatever your goal is, repeated, consistent action,
08:50:27 is what moves you forward toward the goal. So your why…
08:50:31 remind you of why that effort is worth it.
08:50:35 why it's worth it to change out of your comfy pajamas to get on the treadmill.
08:50:42 why it's worth it to get up off the couch. I spend a lot of time on my couch, can you tell?
08:50:48 Why it matters to clean out that drawer.
08:50:52 to… record the podcast, whatever it is. When you forget your why,
08:50:59 The action feels pointless.
08:51:02 Pointless. Your list of reasons reminds you…
08:51:06 why the effort is worth it.
08:51:09 And the life that you say that you want is built through repeated, consistent
08:51:15 action. So, you want to remind yourself, how are you going to feel after you do the thing.
08:51:23 You're going to want to remind yourself of why it's important.
08:51:27 And you might need to, like, go down the list until you find the why that is going to get you to take action in that moment.
08:51:36 Different whys will help at different points in time.
08:51:41 So you want to have a great list of whys, update it periodically, keep it in the Notes app in your phone, or in a journal that you keep with you.
08:51:52 Write the… your whys down every day to consi…
08:51:55 to consistently remind yourself, why am I doing this? Why does this even matter?
08:52:01 why… your why is so important.
08:52:03 Okay, and then number 3…
08:52:07 Celebrate along the way. And this is something that so many of us skip.
08:52:12 We move straight to the next task. Okay, check, I got that done.
08:52:17 We achieve a goal, check, got that done. What's next? But celebration matters.
08:52:23 Because it literally…
08:52:26 changes that the chemistry in your brain.
08:52:29 When you pause and acknowledge yourself for following through,
08:52:35 you… when you create that moment of celebration,
08:52:39 Your brain releases dopamine.
08:52:41 And dopamine is the neurotransmitter that drives
08:52:47 Motivation and repetition. It tells your brain, that felt really good. Let's do it again.
08:52:53 So celebrate the walk.
08:52:56 like, oh my word, I didn't want to do it, and I did it, and I feel amazing.
08:53:01 Talk to yourself. I literally, for my coaching clients, I have pom-poms, because I want to demonstrate celebrating
08:53:09 When we have a win.
08:53:13 Celebrate shutting the computer on time to spend time with the family, and closing work down for the day.
08:53:20 Celebrate going for the walk, getting on the treadmill, cleaning out the drawer.
08:53:26 Saying no to yourself when you want to submit an Amazon order.
08:53:31 And it's not about being prideful, it's not about being conceited, it's about
08:53:37 reinforcing the actions that you want to take.
08:53:41 And I like to think of it as…
08:53:46 Confident humility.
08:53:48 It's… I'm so thankful that I did this. I'm so thankful that this… that I'm taking this action, that I am being consistent. I'm so thankful.
08:53:58 that I am learning how to trust myself.
08:54:02 I'm so thankful. It's gratitude. It's not pride. And you, again, are reinforcing
08:54:10 the behavior that you want to keep taking consistently.
08:54:16 Celebration matters because it releases dopamine.
08:54:19 And dopamine tells your brain,
08:54:22 I liked that. Let's do that again.
08:54:25 Let's keep doing that.
08:54:27 So when you celebrate, even the small wins, you're training your brain
08:54:32 to want to repeat that behavior, to keep doing that same
08:54:37 thing. And…
08:54:40 as Christian women,
08:54:42 I assume that you are either a Christian, or you are searching and wondering about God.
08:54:51 Because this is called the Christian Life Coach Podcast.
08:54:55 As Christian women, we are not taking action, we are not doing things to prove ourselves worthy.
08:55:02 And I will continue to remind us all of this, because our worth is already secure in Christ. But we are called to be good stewards
08:55:13 of what we've been given.
08:55:16 stewards of our time, our bodies,
08:55:21 Our energy, our relationships, the life that God has entrusted to us.
08:55:25 And consistent action.
08:55:27 is simply practicing being faithful in the small things.
08:55:32 taking good care of my body, taking good care of my home, taking good care of my relationships, my finances, whatever it is.
08:55:41 So,
08:55:45 Pick one thing that you know
08:55:48 that you want to do consistently in order to reach a goal.
08:55:54 Like, maybe it's getting on the treadmill. That was my thing this morning, or going for the walk.
08:56:00 Or cleaning the kitchen in the evening, whatever. It could be anything. So pick one thing that you know, like,
08:56:08 Okay, to become the person that I want to be, this is what I want to be doing consistently.
08:56:14 And then apply these three strategies.
08:56:17 How am I gonna feel after it's done?
08:56:21 Remind yourself of why it matters.
08:56:24 And then celebrate when you follow through.
08:56:28 And practice doing these 3 things.
08:56:32 Consistently, and you will find that you are more consistently taking the action that you want to be taking.
08:56:42 So, you don't have to change your life.
08:56:47 all at one time,
08:56:48 And it doesn't take motivation to do anything.
08:56:53 You change your life through thousands of little decisions,
08:56:59 and actions that you take.
08:57:01 Remember to start where you're at,
08:57:03 commit to what you're willing to do consistently.
08:57:06 And then do it from a place of love.
08:57:09 And don't forget that life coaching is life-changing.
08:57:14 One renewed thought at a time.
08:57:16 There are several resources in the show notes.
08:57:21 that you can check out if you are considering hiring
08:57:28 a life coach.
08:57:29 Go click on the link and schedule a right fit call, and I would love to talk to you about that.
08:57:35 Thank you so much for being here.
08:57:37 And… come back next week.
