People think motivation is something you either have or don’t. When in reality, it’s built quietly, day after day, through habits, environments, and choices that make showing up feel inevitable – even when it’s hard.
Ireland’s freestyle paddler Thomas Dunphy shares some insights into how he’s maintained his mind and body after kayaking every day for more than 10 years.
- Make it a highlight of your day, not a chore
Motivation sticks when the activity becomes something you look forward to, not something to squeeze into your schedule. Getting to the water isn’t treated as an inconvenience – it’s a positive part of your day. When your routine includes enjoyment, showing up for it stops feeling like a battle.
- Accept that some days will be harder than others
Even with passion, there are days when the sofa and TV sounds more appealing. The key is being mentally strong: acknowledging that resistance exists but not letting it decide for you.
- Make sure to get outside every day
Humans aren’t meant to live indoors all day. Whether it’s kayaking, walking, or just being out in nature, daily outdoor time does wonders for both mind and body. You don’t need a crazy adventure every day, just regular exposure to fresh air and movement.
- Planning removes excuses
Motivation improves when you take up smart planning. When logistics are handled in advance, showing up becomes automatic. It makes consistency so much easier. Here are some of my three simple points:
- Efficient travel plans
- Having your equipment on hand
- A clear understanding that if you’re determined, you’ll find a way.
- Keep good people around you
A good training partner (or partners) makes a massive difference. Someone who’s motivated and reliable raises your standards without needing constant reinforcement. The right people keep you accountable and make your journey enjoyable.
- Take care of your body, so it takes care of you
Staying motivated long-term means staying injury-free. When your body feels good, motivation follows. Ensure you do the following:
- Warm up properly before training
- Stretch in the evenings
- Support your routine with gym work
- Allow motivation to be about life, not just results
Seeing beautiful places, meeting amazing people, staying fit, and keeping your mind fresh – these are the real rewards. When motivation is rooted in how something enriches your life, it lasts far longer than chasing results alone.
