The science behind starting small when motivation is gone.

Many people believe they must feel motivated before they can start moving. Research from the APA shows the opposite: action frequently creates motivation.

What’s happening physiologically

Initial movement increases circulation, stimulates dopamine release, and reduces stress hormones—all of which generate motivation as a response to movement.

In a 2025 reflection, Sally described how her day shifted from exhaustion to momentum:

“After the first mile I kept going… I felt like doing stuff around the house and even something fun that night.”
— Sally Figueroa

Her experience matches the behavioral science: motion precedes motivation.

What you can do now

• Commit to two minutes of movement.
• Use “starter behaviors” such as standing up, opening a window, or walking to the mailbox.
• Let the first action be small enough that you can do it every time.
  

What to avoid

• Waiting for enthusiasm to begin.
• Comparing today’s capacity to past seasons of health.
  

How to move forward

Motivation is not a prerequisite—it’s a reward your body gives you after you start.

Our Pay It Forward Approach

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Verification Note

All sources verified December, 2025
All sources are peer-reviewed, nonprofit, or U.S. government institutions

Action Precedes Motivation (Behavioral Science)

American Psychological Association — “Motivation Myth: Why Action Comes First”
(primary explainer cited in article)
https://www.apa.org/monitor/2018/01/motivation

APA Dictionary of Psychology — Behavioral Activation
(definition and mechanism)
https://dictionary.apa.org/behavioral-activation

APA — Behavioral Activation as a Treatment for Depression and Fatigue
https://www.apa.org/monitor/2010/11/behavioral-activation

Neurobiology of Movement and Motivation

National Institutes of Health (NIH) — Dopamine, Reward Pathways, and Physical Activity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061837/

NIH — Exercise-Induced Dopamine Release and Motivation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/

NIH — Physical Activity, Stress Hormones, and Mood Regulation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/

Movement, Energy, and Fatigue (Chronic Illness Context)

NIH — Fatigue, Executive Function, and Initiation Deficits
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788294/

NIH — Physical Activity and Fatigue Reduction in Chronic Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6293015/

Why “Two Minutes” Works (Starter Behaviors)

NIH — Habit Initiation, Thresholds, and Low-Effort Entry Points
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/

BJ Fogg Behavior Model (Stanford Behavior Design Lab)
(action precedes motivation; tiny habits framework)
https://behaviordesign.stanford.edu/resources

Stress Reduction Through Initial Movement

Harvard Health Publishing — Exercise, Cortisol, and Emotional Momentum
https://www.health.harvard.edu/staying-healthy/exercise-and-stress-relief

NIH — Acute Movement and Anxiety Reduction
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/