Staying motivated is not something that happens by accident. It’s a daily choice you make for yourself, for your health and for your future. A lot of you ask me how I manage to stay consistent with my healthy lifestyle, how I keep the energy to work out and how I don’t fall off track when life gets chaotic. And honestly, there is no magic formula, but there are a few rules I follow that keep me grounded and motivated every single day.

  1. Enough sleep.
    For me this is the foundation of everything. When I sleep at least eight hours I feel like a completely different person — calmer, more focused, more productive and much more motivated. I always try to go to bed early and wake up early. My perfect schedule is asleep by ten, awake around six or seven. And yes, I never oversleep on weekends. The routine is what keeps me balanced, not the specific day of the week.
  2. Avoiding stress.
    Probably the hardest one, but also the most important. Stress can destroy your motivation faster than anything else. Your body literally shuts down when you constantly put it under pressure. I learned to analyze the things that stress me out and ask myself if they are actually worth my energy. In most cases, they are not. Your health must always come first, and no situation is worth sacrificing your emotional well-being.
  3. Avoiding added sugar.
    This was life-changing for me. Sugar makes you lazy, unproductive, and constantly craving more. It really is like a drug for your brain. I stopped adding sugar to my coffee or tea a long time ago. At first the taste feels too “empty,” but after a few days you start noticing the real flavor, and you actually enjoy it more. And the best part — your energy level becomes so much more stable throughout the day.
  4. Including sport into your schedule.
    Working out is not something you “try to fit in.” It must be part of your weekly routine, just like brushing your teeth or going to work. I always plan my workouts in advance, write them in my calendar and treat them like appointments I cannot skip. When sport becomes a habit, motivation stops being a struggle. You simply do it because it’s part of who you are, and you enjoy the process, not just the result.

And finally — the most important thing — be yourself. Don’t compare your progress to someone else’s. Don’t try to fit into someone’s expectations. You are unique, and your journey is unique. The only real goal is to stay healthy and feel good in your body. Everything else will come naturally when you take care of yourself.