Motivation is something nearly everyone struggles with. While many people start strong with their productivity or fitness goals, they soon feel demotivated. However, 76-year-old bodybuilder Arnold Schwarzenegger highlighted a study that found a method to help people manufacture motivation., helping them continue beyond the initial phase.

“Research suggests tracking your small achievements daily can increase motivation and lead to more productivity and success,” Arnie wrote in his daily newsletter. The Austrian Oak described the phenomenon as the “ultimate domino effect.” However, this may be easier said than done, as people’s lives have many variables. So Arnold Schwarzenegger laid down a plan.

The five-time Mr. Universe winner explained that you should try to start your week on a positive note. Doing so will help “you build momentum,” and you could “track at least one small win” at the start, as Arnie instructed in the newsletter. Arnold Schwarzenegger explained that it could even be something as trivial as going for a walk, as the achievement doesn’t need to be big.

However, it’s important to recognize making time to go for a walk as a milestone to feel good about. “Celebrate, ride the momentum into tomorrow, and keep repeating the process,” said the bodybuilding icon. The reason behind renewing motivation is that it often fades after the initial rush. You may eat healthy for a while, but switch back to fast food when the motivation fades.

Hence, Arnold Schwarzenegger developed a proven method to help you renew motivation. Celebrating a win doesn’t just help with motivation; it also helps track progress over a longer period, leading to a gradual but significant change. Yet, relying on motivation alone may still derail you, and that’s why The Terminator emphasizes habit-building.

Arnold Schwarzenegger wants change to be sustainable

While motivation may get you started, turning it into a habit will ensure that you succeed. However, building complex habits may become too overwhelming. So in January 2024, Arnold Schwarzenegger explained a similar approach to celebrating a small win. “To build a habit quickly, you need repetition, speed, and ease,” the True Lies star wrote in Arnold’s Pump Club.

So, instead of saying it all at once, you should choose something where you’ll be able to apply all three elements. Yet again, walking or to the gym regularly would serve as a good example. Schwarzenegger also said linking your new behavior with an existing habit would help you integrate the new one far more easily.

Hence, while motivation may be ever-illusive, Arnold Schwarzenegger explained that researchers have found a way to attain it repeatedly until you reach your goal.