I need more motivation to stop doing this bad thing I know is bad but that I like a lot…  

When someone subscribes to this newsletter - I ask some questions to get a better feel for how to curate content each week.

When I ask what is your biggest motivation to get more healthy - 44.64% say ‘to feel better’.

When I ask what is your biggest obstacle to better health - here’s how the answers break down: Lack of Motivation leads the way with a close second of Bad Habits.

So we collectively want to feel more motivated to stop the bad habits that we know are bad but that are probably so strong that we might be addicted to them or not want to give them up.

So what do we do?

Why Finding Personal Motivation for Better Health Matters—And How to Do It

Most of us already know what we should do to be healthier. Eat better. Move more. Sleep well. Avoid addictive substances and activities. But knowledge isn’t the problem—motivation is.

I will be honest that this idea perplexes me because of the Biblical maxim in Hosea that “people are destroyed for lack of knowledge”.

Without the right internal drive, even the best health plans fall apart. I know skittles aren’t good for me, I know sour patch kids aren’t good for me, I know a large cheese pizza all to myself isn’t good for me - but my oh my how I’d like to eat those every day of my life. Just being honest here 🙂 I’m trying to teach my daughter that its ok to want things we know are bad for us - its a whole nother monster to say ‘but I choose to not eat that, do that, watch that, listen to that, read that, go there, text him/her, play that - you get the idea.

Motivation isn’t just about willpower. It’s about connecting your health actions to what matters most in your life: your family, your work, your purpose, your future. 

I’m increasingly convinced the most selfless act we can do in life is to care for our health so much that we can be a blessing to the people around us and not be a burden - especially as we age.

I also am starting to understand why Jesus says that bold statement to ‘Love your neighbor - as you love yourself’. Most of us don’t like ourselves and therefore it’s not wonder we don’t really care for others. If we don’t root for ourselves, cheer for ourselves, care for our bodies - how will be be able to show up for those around us?

Why Motivation Makes the Difference

Research shows that people who are internally motivated—who take action because it aligns with their personal values and goals—see better long-term health outcomes. If you lack the motivation - ask yourself why - why do I value harmful things, behaviors I know aren’t good for me in the long run - more than doing something that I know is good. Why the risky dangerous behavior?

• Motivated people stick to habits. Studies find intrinsic motivation increases consistency in healthy behaviors like exercise and nutrition, even over years¹.

• Motivation protects your mind. People with strong self-determined motivation are less likely to experience burnout and more likely to show resilience and mental clarity².

• It supports longevity. A 2020 study linked higher motivation for health behaviors to lower risks of chronic disease and earlier death³.

• It boosts physical performance. Internal motivation is associated with greater physical effort and gains in fitness over time⁴.

• It leads to better self-regulation. Motivated individuals are more likely to resist temptation and delay gratification—two key traits in long-term health success⁵.

Common Objections—and How to Overcome Them

“I’m too busy.”

Your schedule is full. Work, family, obligations. But small, meaningful habits can create momentum:

• Stack health actions onto existing routines. Walk during phone calls. Stretch while watching TV. Put something hard before something you like. Almost like a carrot to get the thing you love. For example - if you love ice cream so much - tell yourself you can eat ice cream after you log 5 miles walking or after I eat 3 really healthy meals. Baby steps are big steps.

• Set a timer for 5-10 minutes of movement—most people do more once they start.

“I’ve tried before and failed.”

Past attempts didn’t work. That doesn’t mean future ones won’t.

• Focus on why you want to be healthier. Is it to stay active with your grandchildren? Children? To travel with your spouse? To reduce reliance on medications?

• Motivation is often renewed when it’s rooted in relationships and purpose, not numbers or guilt.

“I don’t feel motivated anymore.”

Motivation isn’t constant. It must be cultivated.

• Reconnect with peak moments—times when you felt strong, confident, alive.

• Surround yourself with environments and people that remind you of your values.

• Use tools that reinforce progress—track sleep, heart rate, or steps with wearables if helpful.

How to Build Motivation Into Daily Life

• Write your “why” and keep it visible—on your phone screen, fridge, or calendar.

• Invest in a coach or program that holds you accountable and brings structure to your goals.

I had working out on my calendar for 2 years before I actually started to do it. What made the difference? I had to come to grips with “I’m lazy - and I need to hire a trainer.”

• Choose meaningful goals. Weight loss is not enough. Choose vitality, connection, or independence as your aim.

• Celebrate small wins. Success builds confidence, which fuels more motivation.

In the end, no expert, device, or plan can create lasting change without a deeper reason why you’re doing it. That reason is already in your life—sometimes it just needs to be named.

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I’d love to hear about what motivates you or what bad habit’s got you addicted and has a hold on you. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

1. Teixeira, P. J., et al. (2020). Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 17(1), 1-19.

2. Deci, E. L., & Ryan, R. M. (2012). Self-determination theory in health care and its relations to motivational interviewing. International Journal of Behavioral Nutrition and Physical Activity, 9, 24.

3. Williams, G. C., et al. (2020). Health behavior change and self-determination theory. Journal of Occupational and Environmental Medicine, 62(11), e639–e645.

4. Ntoumanis, N., et al. (2021). A meta-analysis of self-determination theory-informed interventions in the physical domain. Health Psychology Review, 15(2), 214–244.

5. Duckworth, A. L., et al. (2019). Self-control and health: Is regulation of behavior a route to improved health outcomes? Annual Review of Clinical Psychology, 15, 263–289.