Why do I start excited and then freeze up?

The emotional roller coaster of change

Have you ever started a new routine with all the excitement in the world, promising yourself "this time it's going to work"?

And, days later, felt like you had completely run out of steam?

This has a name: the Hype–Crash effect.

What is the Hype–Crash model?

It's a common psychological pattern in any journey of change.

It works like this:

1. 🌟 Hype: Sky-high motivation. The desire to do everything perfectly.
2. 🔻 Crash: Fatigue, overwhelm, or frustration. Motivation plummets.
3. 😞 Guilt + Pause: The feeling of failure sets in, along with the urge to give up.

This is normal — and predictable

The problem isn't falling.

The problem is believing that falling means you failed.

The truth is: every journey has ups and downs.

Including those of people who go far.

Why does this happen?

Usually, for two reasons:

• Unrealistic expectations: Starting out wanting to change everything at once.
• Lack of emotional structure: Not having a recovery plan for when motivation fluctuates.

What to do then?

1. Expect the curve.

   Knowing it's coming, you won't be caught off guard.

2. Respond with kindness.

   Instead of being hard on yourself, ask: "What can I do today, even with low energy?"

3. Build consistency, not perfection.

   Small sustainable steps beat big bursts that lead to freezing up.

Identity > Excitement

Excitement is fleeting.

But the identity you're building — with self-care, conscious choices, and real strategies — is lasting.

You don't need to be consistent all the time.

You just need to know how to get back on track when you stray from the path.

Scientific reference

📚 Marlatt, G. A., & Donovan, D. M. (2005). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. The Guilford Press.