Between the Sessions: How to Stay Motivated IF the Buzz Wears Off
Between the Sessions: How to Stay Motivated IF the Buzz Wears Off
In the moment, coaching can feel like a switch has flipped.
You feel clear. Connected. Motivated.
You walk away with a plan. A direction. A sense of possibility.
Especially after Session One — there’s often a sheen, a surge of relief and clarity.
You’ve named what matters. You’ve felt seen. You might even feel a little lighter.
Finally — this is going to move forward.
And then… life happens.
The urgent deadlines. The stakeholder tension. The 7pm dinner you miss again.
The quiet doubts that surface when no one’s looking — and your growing apathy for your current position, your current status quo.
Even with the best intentions, the energy of a session can drain away fast.
It’s not a lack of willpower. It’s just reality. And it’s entirely human.
Here’s what psychological theory, motivational research and neuroscience all tell us:
A) Insight isn’t the same as integration.
You can have a breakthrough in a session — but turning that insight into daily action takes repetition, emotion and reinforcement.
B) Motivation is relational.
We’re far more likely to follow through when we feel seen, supported and connected. That’s why solo goal-setting often fails — and why coaching works in the first place.
C) Dopamine drives momentum.
This “feel good” neurotransmitter spikes when we experience progress, novelty or connection. It helps us stay on track — but it also dips when goals feel distant or overwhelming.
and
D) Identity matters.
Motivation sticks when actions align with who we believe we are — or who we’re becoming.
Every check-in, every small step, every noticing is a vote for your future self.
You’re not just following a plan — you’re becoming the kind of person who follows through.
So if you’ve ever felt that post-session glow fade into the grey — you’re not alone.
And you’re not doing it wrong.
Growth isn’t linear. Wobbles aren’t failure.
They’re signs that something real is shifting.
How to stay in motion between sessions
1. Reconnect with who you’re becoming
Motivation is strongest when your actions align with your emerging identity.
Are you growing into a more strategic leader? A braver communicator? Someone who leads with both conviction and care?
2. Make a micro-commitment
Don’t aim for the mountain — just take the next step.
“What’s my next 10-minute move?”
That might mean saying no to something out of alignment, drafting that difficult email, or walking into your next meeting with a steadier presence.
3. Anchor yourself emotionally
When motivation dips, what brings you back to why this matters?
It might be:
A quote — “If you don’t become the ocean, you’ll be seasick every day.”
A song — “Don’t Stop” (Fleetwood Mac), “Shake It Out” (Florence + The Machine), “This Is Me Trying” (Taylor Swift)
A poem — “Start Close In” (David Whyte), “The Journey” (Mary Oliver)
A visual cue — a photo of a place that centres you, a painting of a mountain or a tide, an image that captures your next chapter
Keep it close. Let it steady you.
4. Use the WhatsApp thread
That’s why I offer check-ins — not as pressure, but as connection.
A single line — “I did the thing” — can reinforce identity more than a full report.
And a wobble shared is often where the next step begins.
5. Celebrate progress — however small
You don’t need a finished product.
Noticing what’s different, even slightly, builds momentum.
Dopamine loves movement. So do we.
Make a change you’ve been holding off on; it might feel disconnected to your ‘new goal’ - it won’t be.
6. Trust the return
You don’t need to figure it all out between sessions.
The next one isn’t a test — it’s a continuation.
Arrive honestly, bring the mess if you need to, and we’ll shape it together.
This is a process — not a performance.
Coaching lights the fire.
But what you do between the sessions — and your willingness to return — that’s what keeps it burning.
You don’t get extra points for doing it all alone.
Change happens in relationship — with yourself, your coach and the future you’re stepping into.
You’re not behind.
You’re becoming.
And between the sessions — I’m still here.
Stefan
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For now; thank you
I am…
An executive coach who specialises in helping good people lead great things.
Good people care about others, our planet and beauty. Great things are changes for the betterment of society and all that lives within an around it.
It sounds big and fun - it is.
I'm also an endurance racing cyclist and a go. getter.
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