🧠The Psychology of Motivation + My 90-Day Motivation Map

Inside my program, HYPEFIT METHOD, I do a whole thing about motivation. After sharing it with my clients I decided it was time to share it publicly too. I recorded a podcast episode for easy listening and then copied & pasted the EXACT write up my clients get inside Hypefit — read it here ⤵️

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In your Onboarding Week you watch a video where I lightly map out the motivation journey you will likely go on while you’re here. You watch that video while you’re in your honeymoon stage, so it’s probably quick to leave your mind once the energy starts to fade. You know I looooove behavioral science AND, as a professional Hype-Woman, it’s important to me to integrate the science with what energy I’m trying to facilitate with you all. I do that best simply by sharing — so, read on to map out where you CURRENTLY are, get language for it, and then figure out how you can ACT/BEHAVE to capitalize on this phase for your own greater good.

Note: The weeks are loosely identified and you may deviate from the timeline here. Thats all good 😊

1. Weeks 1–2: Honeymoon Phase
   Science-backed term: “Goal Instinct” — the surge of dopamine from committing to something new.
   What’s happening: Novelty and anticipation activate your reward systems. You find it easy to imagine future success/results/behaviors vividly, which fuels high engagement early on.
   ✅ If you started a new notebook + got a cute water bottle, then you’re engaging in classic cue-reward reset behavior. We loveeeeee this because it can build momentum & anchor your visions for yourself!

2. Weeks 3–5: The First Dip
   Science-backed term: “Disillusionment Phase” or the "Action Gap.”
   What’s happening: The brain starts to down-regulate initial dopamine highs. You now face what I call “the conscious learning gap” (more on this in The Mental Health Reset Course) — knowing what to do vs actually doing it.
   🧠 This is also when old neural patterns try to pull you back into familiar routines. Negative thoughts come back on, self-doubt, your ability to validate all your excuses you meant to leave behind, etc.

3. Weeks 6–8: Second Wind
   Science-backed term: "Habit Crystallization” (used in cognitive behavior models)
   What’s happening: You’ve had enough wins and repetitions to start automating some behaviors. Motivation returns as consistency builds confidence.
   🔁 Positive feedback loops kick in (the “I’m doing it!” effect). This is especially potent if you’re doing it DESPITE missed workouts, frustrating learning curves, and other classic challenges. This is where real change starts to form in a way you can sense more clearly.

4. Weeks 9–11: The Identity Crisis / Second Dip
   Science-backed term: “Extinction Burst” (common right before behavior extinction OR breakthrough)
   What’s happening: The brain panics a little when a behavior hasn’t fully paid off yet or fears a return to old patterns. If you aren’t seeing or feeling ALL of the results you were hoping for by now, your brain is going to try panicking about it. Just know that THIS is you on the edge of breaking down walls and getting to the side of fitness that doesn’t suck.
   😖 Self-sabotage and overwhelm often stem from fear of losing progress or “not doing enough.” You may start thinking, “I KNEW this wouldn’t work for me” and now you’ve got to close that learning gap by catching that thought and saying, “I’m rightfully feeling impatient because my goals are important to me but I’m not even close to being done because I can plan to workout consistently my whole life. I’ve got nothing but time."

5. Week 12: Integration / Maintenance Trigger
   Science-backed term: “Self-Determination Theory” (autonomy, mastery, purpose)
   What’s happening: Habits start becoming identity-based (“I’m someone who works out”), and you may crave structure for what’s next. This is when you build new layers of self-eficacy (aka self TRUST) and you start to really know that you are going to keep going for your goals. You know you can do it, especially with continued support.
   ✨ This is a HUGE opportunity to utilize continued support, spaces of belonging, and self-reflection. Repeat old workouts that you missed or that felt super tough awhile ago. Journal. Share to the group. Ask for resources on what fun things you can do next that align with where you’re at. Just KEEP. GOING. and allowing yourself to flow through your journey.

If you can smash through these milestones, I PROMISE you will get everything you came for (and then some). You can feel confident in your workouts, strong in your body, hot in the mirror, and SURE of your own ability to commit to things you desire and get them.