Running on Coffee and Chaos: 15 Motivation Hacks to Keep You On Track ☕️

Carrie Woodcock
Nov 2
5 min read

This week, Britt’s schedule was absolutely packed—so in this episode of the Complete Wellness Podcast, it’s just me behind the mic. I decided to use the solo time to dive into something I know inside and out—and love helping others with as a health coach: motivation.

Listen to the episode

Because let’s be real, staying motivated—especially as the holidays creep in—takes more than willpower. It takes awareness, alignment, and a whole lot of grace.Let’s be honest—staying motivated isn’t easy. Between work, family, and the endless to-do lists, most of us are just trying to keep up. And as the holidays creep closer, the chaos multiplies. The routines we’ve worked hard to build start to wobble, old habits resurface, and suddenly it feels like we’re running on caffeine, willpower, and whatever energy’s left in the tank.

But this season, I want to offer a different approach—one rooted in alignment, not judgment.

It Isn’t About Judgment, It’s About Alignment

Ever since we released last week’s episode, The Weight of Judgment: Breaking the Stigma Around Weight, Shame, and Medication, something has been tugging at me. I’ve been thinking about my role—not just as a podcast host, but as a National Board Certified Health & Wellness Coach (NBC-HWC).

The truth is, I don’t believe anyone owes anyone else an explanation about their health choices or whether they use medication. Your health decisions are deeply personal—and if you and your doctor decide that weight-loss medication is right for you, then it is the right choice.

But for me, as a health coach, my work is grounded in helping people build sustainable change through small, consistent habits. My role is to bridge the gap between medical care and real life—to turn information into transformation.

It’s not about judgment. It’s about alignment—helping people bring their daily actions into harmony with their long-term values and goals.

That’s the heart of what I do, and it’s also why I’m personally committing to my own 8-week Foundations Program—to honor my recovery after my knee replacement, and to re-center myself in the process I teach every day.

Because medication can be a tool, but it’s not the whole solution. Sustainable health—the kind that lasts—comes from learning how to stay consistent through the chaos.

And that’s where motivation comes in.

The Role of a Health Coach in Behavior Change

When medication, chronic pain, or lifestyle challenges are part of your story, a health coach helps you translate your doctor’s recommendations into habits that actually fit your life.

That looks like:

Helping you develop nutrition and movement habits that support long-term health
Prioritizing sleep, stress management, and self-care
Tracking progress beyond the scale—energy, mood, blood sugar, and blood pressure all matter
Providing space to process emotions like shame, fear, or confusion along the journey
Collaborating with your care team to make sure your goals are supported from all angles

Ultimately, our role is to empower sustainable change—to help you build the confidence, awareness, and consistency needed to maintain health long after the prescription ends.

15 Motivation Hacks to Keep You on Track

Over the past 12+ years of coaching, I’ve seen motivation rise, fall, disappear, and return in the most surprising ways. Whether you’re recovering from surgery, managing stress, or trying to stay consistent through the holidays, these 15 motivation hacks have helped hundreds of my clients—and they can help you too.

1. Understand Your Why

Motivation starts with purpose. Ask yourself why this matters. The more emotionally connected you are to your goals, the easier it is to stay committed when life gets hard.

2. Set SMART Goals & Break Them Down

Specific. Measurable. Achievable. Relevant. Time-bound. Big goals can overwhelm you—break them into smaller steps and celebrate each win.

3. Create a Supportive Environment

Your space matters. Clear the clutter, remove distractions, and design an environment that helps you focus and thrive. Motivation loves a clean slate.

4. Take Care of the Basics

Sleep. Water. Movement. Real food. Your body and brain need consistent fuel to function. You’ll be amazed at how much motivation improves when your basic needs are met.

5. Practice Self-Care and Celebrate Small Wins

Pause to recognize progress—no matter how small. Rest and reflection keep you moving forward.

6. Surround Yourself with Positivity

Energy is contagious. Choose to be around people who lift you up and support your goals.

7. Find an Accountability Partner

Motivation multiplies when shared. Find someone who checks in, cheers you on, and reminds you why you started. (Looking at you, Britt!)

8. Celebrate Your Progress

Acknowledging how far you’ve come builds belief—and belief builds consistency. Do the little victory dance. You’ve earned it.

9. Don’t Skip Breaks

Rest isn’t a reward—it’s a requirement. Without it, burnout sets in and motivation crashes.

10. Be Kind to Yourself

Perfectionism is the enemy of progress. When things don’t go as planned, grace will get you farther than guilt ever will.

11. Use the 10-Minute Rule

Commit to just 10 minutes. Whether it’s a walk, journaling, or tidying your space—getting started is half the battle.

12. Start Small

Tiny steps create massive change over time. Progress is progress, no matter how slow.

13. Reframe Challenges

Setbacks aren’t failures—they’re data. Every challenge helps you learn what works and what doesn’t.

14. Track Your Progress

A visual reminder—a journal, tracker, or sticky note—keeps you focused and accountable.

15. Practice Gratitude

It’s easy to focus on what’s missing. Shift your lens. Gratitude helps you stay grounded, hopeful, and motivated.

Bonus: Try Intention Setting or Meditation.Even five minutes of quiet reflection can help you reset, refocus, and remember what matters most.

As We Head Into the Holidays…

This time of year can feel like a perfect storm for stress, exhaustion, and emotional eating. The schedules fill up, the routines slip, and motivation starts to feel like a luxury.

But remember—consistency doesn’t mean perfection. You can give yourself grace and still make progress. You can enjoy the holidays and stay connected to your goals.

The key is alignment: choosing small actions that reflect what matters most to you.

So before the season gets too busy, take a breath. Revisit your why. Choose one small habit that keeps you grounded—whether that’s drinking your water, walking each morning, or taking three deep breaths before you start your day.

And if you’re feeling overwhelmed, know that you’re not alone. Motivation may ebb and flow, but you don’t have to navigate it by yourself.

Your Next Step

If you’re ready to make a change, I’d love for you to join me for the next eight weeks. Grab a Foundations Habit Journal, pick a few habits that matter to you, and let’s walk through the mess, the chaos, and the coffee together—building strength, awareness, and momentum, one imperfect, intentional step at a time.

Because true wellness lives in the gap between where we are and where we want to be.That’s where the work happens. That’s where the change takes root.And that’s where I’ll meet you—imperfectly, but wholeheartedly.

In the mess and the magic,

Carrie

Complete Wellness Podcast

“Thank you for taking the time to listen, to read, and to show up for yourself. Remember—progress, not perfection. Stay well, stay kind, and keep showing up.”