Motivation Won’t Save You: What Actually Drives Health Change

A 3-Step Shift to Go From Knowing to Doing (For Busy Professionals)

Why You Still Don’t Prioritize Your Health

(Even When You Know You Should)

This week, I was sitting across from someone in the office—a colleague working in customer service while studying on the side. We started chatting about our backgrounds, and before long, the conversation got real.

He told me how a few weeks ago, he was in such severe back pain that the company doctor nearly called an ambulance.

He could barely move.

And yet—he was back at work now, still pushing through, still putting health on the back burner.

“I know I’m not handling it well,” he said.

“But I need to get ahead in my career. I’ll deal with my health later.”

My best move?

I could not avoid but tell him I understand, provide him with links to our in-house services and share experiences with people just like him.

Because he is the type of person I work with and have seen great success: People who care about their health. Who know it matters.

But who are stuck in the belief that it’s too much of a sacrifice right now.

Sound familiar?

You’re smart. Driven. Successful.

And you know health matters.

But let’s be honest: when things get hectic, health is the first thing to.

"I`m healthy, why devote time on something that is just there?"

Not because you don’t care. Not because you’re lazy.

But because, in the moment, everything else feels more urgent.

So you push it off:

“Next week I’ll get back on track.”

“Once work calms down, I’ll fix my sleep.”

“After the trip, I’ll start eating better.”

And deep down, you know what happens next: Nothing changes.

Next week you will be just as busy, just as tired, just as inconsistent.

The Real Reason

You’re caught in what public health experts call the Prevention Dilemma:

The people who would benefit most from prevention often don’t act— while the already-healthy keep fine-tuning.

It happens all the time in my role as a Health Promotion Business Partner. We rack our brains as to how we can get to the people who need it most. And to be honest, we fail at ca. 1/3 of all people.

The guy I talked to at the office? He is not a hopeless case, he belongs to another 1/3.

The last 1/3? People who optimize routines and reach peak fitness - nice, but not necessary for you.

You’ve probably seen it yourself:

• The gym is full of fit people

• The supplement aisle is stocked for clean eaters

• Most corporate wellness programs attract the already-engaged

So what about the ones who are almost ready? That might be you. And if it is—there’s nothing wrong with you.

You don’t need more motivation. Motivation is here tomorrow, but gone tomorrow.

You need a belief shift—the kind behavior psychologists have studied for decades.

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This is Health Creator, a weekly publication that helps busy professionals like you get a high-performing body and stress-resilient mind.

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Why You Stay Stuck (Even With Good Intentions)

It’s not a knowledge problem.

You know health should be your core priority.

It’s not a willpower problem.

It’s what psychologists call a belief threshold—when your perceived:

• Risk

• Benefit

• Or ability to act

…isn’t strong enough to trigger change.

Let`s look at each

1. You don’t feel the risk yet

“I’m not burned out… just tired.”

“I’m still functioning—it can’t be that bad.”

This reflects low perceived susceptibility—core to the Health Belief Model.

But just because your uncle never turned down a drink and smoked 20+ cigarettes a day does not mean you will be just as lucky. You probably won`t. Yet, life won`t be less enjoyable if you prioritize health.

In fact, it will be richer than ever before.

I`m curious to hear your answer on a few questions I prepared.

2. You think the cost is too high

“I don’t have time for long workouts or strict meal prep.”

“Health means sacrifice. I can’t afford that right now.”

Here, the perceived barriers outweigh the benefits—which leads to inaction.

3. You’re waiting for the perfect time

“Once this project ends…”

“After the summer…”

“When life calms down…”

But as the Theory of Planned Behavior shows: Even strong intentions won’t lead to action unless you believe you can follow through right now.

I had fun studying these models more than 20 years ago when writing my master`s thesis on "motivational factors of health-related long-term sporting activities".

Sounds pretty sexy, I know. But believe me, up to this day it benefits me in understanding my clients mental barriers and give targeted solutions to them.

Another question for you:

The Big Shift

Hammer this home to yourself.

Health isn’t the reward you earn after you succeed.

It’s the reason you’re able to keep succeeding.

Once you believe that, the game changes.

So What Do You Do If You’re on the Fence?

Here’s the 3-step shift I teach my clients to go from knowing to doing—without overwhelm.

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I`ve made a nice worksheet for you to go through the steps with guiding questions.

Here it is. Get clear and move forward on your health journey.

Branded Health Clarity Worksheet

2.62KB ∙ PDF file

Download

Download

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Step 1: Make it personal, not abstract

Forget vague goals like “get healthy.”

It`s vague, intangible and not appealing. Instead, focus on small actions.

Ask yourself:

“What’s one area of my life that’s suffering because I’m not taking care of my health?”

Is it:

• Your mood?

• Your focus?

• Your sleep?

• Your ability to lead well?

Be brutally honest with yourself.

Step 2: Start with your identity, not your to-do list

Don’t begin with a plan.

Begin with a person: who you want to become.

Ask: “Who do I want to be five years from now—and what would that version of me do today?”

My client Matt wanted to be a role model to his kids. Not impress his wife with his physique (maybe too), but by demonstrating that taking care of health is at the root of the family values.

Examples:

“I’m someone who protects my energy like I protect my calendar.”

“I’m a leader who makes clear decisions because I’m well-rested.”

“I’m a parent who models vitality, not stress.”

Step 3: Choose the smallest visible win

Forget overhauls. Pick one tiny action that gives fast feedback:

• A protein-based breakfast

• A 10-minute walk after lunch

• One screen-free hour before bed

• Blocking 20 minutes in your calendar for recovery

This is how belief builds: not with information, but with execution.

Which means?

Do not even try to change your belief before you get into action, it does not work this way, but the other way round.

Make this your mantra: “I follow through on what I said I’d do.”

Remember, we are diligent with our work calendars, we stick to our private calendars. But if you do not reserve a few short slots for your health every week, how do you expect to keep your energy up to sustain the busy life you live?

It`s impossible.

Final Thought

If you’ve been waiting for the right time to prioritize your health—this is it.

It`s true: It´s almost never to late to work on your health, fitness, longevity and quality of life.

But, much like investing: Efforts compound. Waiting means leaving health-wealth on the table. So imagine what a system of clear and time-saving health habits will do.

Not because your calendar is open.

But because your priorities are finally clear.

The longer you wait, the more you train yourself to break promises to your future self.

But the moment you start—even small—you reclaim control.

And that’s the real prevention: Not just avoiding disease—But protecting the energy, clarity, and confidence that make life worth living.

Ready to take action?

If this hits home, the worksheet is just the beginning.

It walks you through the first steps I use with clients in my coaching program—so you can stop overthinking and start showing up with energy, confidence, and follow-through.

Have a great week everyone.

Phil