3 signs your routine is holding you back

Often, it’s easy to blame lack of progress on poor motivation.

But while motivation can be a real challenge, it was never the foundation of lasting success. So—what’s the real problem? Discipline?

Maybe. But how do you build discipline when you don’t feel motivated?

Welcome to the never-ending cycle of the health and fitness equivalent of the "chicken or egg" debate.

Here’s the truth:

The first step to real change is knowing what needs to change.

Still with me? Good—because these are three common signs I see in new clients whose routines are quietly holding them back:

1. No structure
   

   You lack control of your day—putting out fires, jumping from one thing to the next. There’s no calendar block, no workout plan, and lunch is a game-time decision. Adaptability is great, but it becomes survival mode when it becomes the norm.

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2. Self-control is your only strategy You rely on willpower to say no to everything, all the time—as if self-control is your full-time job. It’s not sustainable or effective (trust me, I have no self-control either). Research shows nearly half of our actions are driven by environment and habits—not decisions.

   
   

3. Commitment issues
   

   You’re consistently inconsistent. You start working out or eating “healthy,” only to fall off after one rough day… then spiral for a few weeks before starting over again. And again. It’s no wonder results feel out of reach.

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Here’s the good news:​

You don’t need more motivation—you need a better strategy.

Now that you know what needs to change, here are 3 simple actions to help you reclaim your day:

1. Add structure (where you can)

   You don’t need a perfect plan. Just one small, intentional habit each day. For me, it started with drinking a glass of water before getting out of bed. Simple, effective, and energizing. When this becomes second nature, keep finding other habits you can stack up.​

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2. Minimize decisions ​The more choices you face, the more you rely on motivation and willpower—which are limited. Set up your environment for success: keep healthy food visible and easy to grab, make your workouts convenient, and reduce the friction between you and your goals.

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3. See it through Progress takes time. When you stop seeing results, stay focused on the process. Track your consistency and celebrate the wins—no matter how small. That’s where momentum builds.

One last thing…

You probably already know what to do. Which means your challenge isn’t knowledge—it’s taking action.

So if there’s one thing you take from this email, let it be this:

Stop planning and get after it

Coach A