Upon the release of action film Motor City, Alan Ritchson, 43, has explained that the key to motivation isn't waiting for it to arrive, but getting started anyway and relying on routine. Speaking in an Instagram Reel with JB Copeland, the Reacher star explains that, as someone who is clinically neurodivergent, routine has become the foundation of both his training and his lifestyle.
'One of the hard things about my life, as someone who's neurodivergent clinically. My medicine is routine, right?' he says. 'How the hell do you have routine in a world where I'm waking up in a different hotel room, in a different time zone every damn day?'
Ritchson explains that creating consistency wherever he can – whether that's laying out his supplements, protein powder and vitamins before the day begins – helps provide some structure amid unpredictable filming schedules.
'Routine would be the antidote to a lot of the problems that I and many people face. So I have to really be disciplined,' Ritchson admits.
It's also changed how he thinks about motivation.
'You know, it's been said motivation is not something that you have before an activity begins, it's something that comes after you take the first step. That's super important.'
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He goes on to explain that most people wait for motivation to arrive before taking action.
'You got to take the first step, then you get motivation,' he argues.
Why Alan Ritchson Prioritises Routine Over Motivation
Speaking on the Thomas DeLauer podcast, Ritchson also explains that he removes as much decision-making as possible by training before work, regardless of how early his call time is.
'I really try to be disciplined in the morning,' he says. 'I like to get up before work, even if it's like 5:00 in the morning or whatever, 4:30 in the morning, to get some time in the gym before I get picked up and go to set.'
'By the time I'm done filming, there's no chance I'm working out after work. It doesn't, there's no possibility. And I know that about myself,' he says.
While it's important to train at a time that suits your schedule and preferences, if you're struggling to build momentum with your workouts, taking a leaf out of Ritchson's book and exercising at the start of the day may help you establish a more consistent routine and stay on track with your goals.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
