✨ What You’ll Learn in This Episode

• Why motivation is emotional — and why routine is what actually carries you through real life
• The simple 3-part routine formula that makes habits stick
• How to choose an anchor habit that rebuilds self-trust
• Why your nervous system craves gentle structure
• How to stay consistent on hard, low-energy, or overwhelming days
• How to simplify your habits so they finally feel doable

🕒 Episode Breakdown

• How I built my routine while training for my first ultra trail race
• Why motivation fades (and why that’s normal)
• Emotional waves, stress, and busy seasons
• Why your nervous system needs routine
• The 3-Part Routine Formula
• Removing barriers + making habits easier
• Hard days, bare minimum habits & the 2-minute rule
• Gentle consistency & reset mindset

📝 Journal Prompt

Where in your life are you still waiting to feel motivated — and what small anchor habit could you start instead?

🔗 Resources & Links

🎧 Related Episodes to Start With
• The Fresh Start Effect — How to use new-season motivation without burning out
👉 https://substack.com/home/post/p-183663865
• Progress Over Perfection — Why consistency beats intensity
👉 https://janarrenner.substack.com/p/episode-8-how-discipline-builds-self-218
• Coaching with a Purpose with Matt Silva — Purposeful Fitness
👉 https://janarrenner.substack.com/p/episode-12-coaching-with-a-purpose

📓 Follow Jana on Substack (Daily Notes + Weekly Prompts)
https://janarenner.substack.com
📲 Follow on Instagram
https://instagram.com/jana.r.enner

💻 Join the Rise Health Coaching Facebook Group https://www.facebook.com/groups/1505359880518662

And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨