Training and Performance Habits
How do I stay consistent with training when motivation drops?
Rhema Adelaja · National Champion & 4x DUX
Motivation disappears. A clear structure can still carry you. Put training on one calendar, book it as a named block, and protect your sleep first. When something is not working, find the exact leak and fix that. Once a week, ask where the week leaked.
The answer
- Put every fixed commitment, training included, in one calendar. I keep my plan on my calendar and check it now and then.
- Add sleep before you add anything else. Pick a fixed bedtime and work backward.
- Book training as a named block, like "Strength, 4:30 to 5:30", not "when I feel like it".
- If something is not working, do not just add effort. Find the exact leak first and fix that.
- Once a week, take 5 minutes and ask: where did the week leak? Fix that one place first.
If you feel flat or exhausted for weeks, talk to a doctor or another qualified professional. A planning system will not fix that.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 10 October 2026.