Finally, Jeff said, "Yes, I accept that challenge." The next week he came to his coaching call excited and inspired. He got in three great workouts and he felt energized! The challenge worked. He asked to keep same challenge going for next week, and then next week and so on. The fine was just push Jeff needed. The momentum he created by developing habit of three workouts per week continued, and after a few weeks he didn't even need fine anymore (though he chose to keep it just in case).

Another benefit to this strategy is that when you take action on something that really matters you will get a charge of energy and motivation. Your brain will release endorphins that make you feel great and you will have created momentum that will carry over to other areas of your life. You don't have to wait until you feel motivated to get going. Sometimes when you get going your motivation will follow and will grow.