If you only train when you’re motivated, you’re training about twice a month.

Motivation is weather. It turns up sometimes, often for no reason, and it never arrives reliably enough to build anything on. If it is your condition for starting, your schedule gets set by moods instead of by you, and the total comes out small. People who get noticeably better mostly train on days they did not feel like it.

Fix two or three times this week in advance and treat them as already decided rather than as decisions to make on the day. Make the sessions short enough that feeling bad is not a reason to skip. Fifteen minutes done beats an hour you thought about.