Staying motivated is something I’ve wrestled with more times than I can count. Whether I’ve set a big goal or just want to get myself out the door in the morning, motivation can randomly vanish or feel impossible to find. So, if you’re looking for new ways to jumpstart your motivation, or hang onto it during tough stretches, I’m happy to walk you through what’s worked for me (and plenty of others), plus a few tricks to help you on days when your energy’s running on empty.
What’s the Best Way to Stay Motivated?
Staying motivated isn’t always about pure willpower. In my experience, building the right habits and environment does a huge part of the heavy lifting. When I want to stick with something, like learning a new skill or finishing a project, I set up routines that push me forward, even when I’m not feeling super pumped. Small, regular actions make momentum feel more natural and less forced.
It’s also pretty important for me to set clear, realistic goals. When my goals are too vague or way too ambitious, I can hardly ever keep up. Breaking big plans into bite-sized, doable pieces helps me stay on track and gives me those little wins that can feel surprisingly motivating.
Another thing: having a reason that means something to me genuinely helps me keep going, especially when external motivation isn’t cutting it. If I connect my work or actions to values or things I actually care about, that positive energy sticks around much longer. I often ask myself, “Why do I want to achieve this?” and write it down. Keeping my ‘why’ handy is like motivational fuel for the days I’m tempted to quit.
In addition, surrounding myself with people who are positive or working toward a similar purpose gives a boost to my motivation. Shared experiences, encouragement, or even gentle competition with friends can make sticking to my goals more enjoyable.
How to Trick Yourself into Being Motivated
Some days I just don’t have the juice, so I rely on little tricks to get started. For one thing, I use the “just 5 minutes” method a lot. If motivation is dragging, I tell myself I’ll only work for five minutes. Most of the time, getting over the initial hump is enough to keep me going longer. Starting is usually the tough part; once I’m moving, things seem easier.
- Set supereasy tasks: Picking something laughably simple from my todo list can break up any heavy mental resistance. Even organizing my desk or writing a single sentence helps build a ‘let’s do this’ mood.
- Set up visual cues: I leave reminders of my goals around my space, like sticky notes or inspirational photos. It might sound silly, but those visuals keep my intentions at the front of my mind.
- Use rewards: I like promising myself a treat after finishing a task—a snack, a walk outside, or a favorite show. The anticipation makes doing boring or tough chores feel more doable.
- Accountability hacks: I tend to follow through on things if I have to check in with a friend or share my progress. Even a group chat can be surprisingly effective at keeping me moving, because I don’t want to let others down.
These tricks don’t make motivation automatic, but they definitely get me past those stuck moments. Once I’ve chipped away at a task, motivation usually comes around on its own.
What Is the Biggest Motivation Killer?
Based on what I’ve learned, plus what a lot of people say, one of the fastest ways to kill motivation is feeling overwhelmed. When I see a mountain of work ahead with no plan or break in sight, my energy drains fast. It can also happen if I’m not sure what to do next, or if I’m spreading myself too thin across lots of competing priorities.
Boredom is another sneaky motivation killer. If the work feels repetitive or pointless, I start dragging my feet. And if I mess something up or miss a step, it’s easy to get discouraged and stop altogether, especially when I’m not sure if it’s worth the effort anymore.
What Kills Motivation and How to Avoid It
Aside from overwhelm and boredom, other things can sneak up and sabotage motivation pretty quickly:
- Perfectionism: Waiting for the “perfect” time or fearing mistakes has caused me to procrastinate or give up more than once. Shifting my mindset to “done is better than perfect” helps take the edge off.
- Negative self-talk: That inner critic can totally wreck my motivation. I try to notice when I’m being too harsh and remind myself of things I’ve done well before. Cheesy or not, self-compassion works for me.
- Distractions: Social media, email, texts—these are motivation-sapping black holes. I block distracting apps or stick my phone in another room so I can keep my focus where it needs to be.
- Lack of rest: If I’m tired or rundown, motivation pretty much evaporates. Making sure I get enough sleep and take breaks is actually super important for keeping energy and motivation up.
The best way I’ve found to avoid these motivation traps is a mix of planning, keeping things realistic, giving myself breaks, and being patient if things slow down for a bit. It’s not about doing things perfectly. It’s about making steady progress and forgiving myself when things aren’t moving as fast as I hope.
Sometimes it helps to check on the company I keep. Surrounding myself with positive, motivated people keeps me energized, while being around those who constantly complain or give up easily makes it tougher to keep going. Good company can make all the difference in staying on track, especially during challenging stretches when willpower alone isn’t enough.
How to Go from Lazy to Motivated
I know the “lazy” label gets thrown around a lot, but more often than not, what looks like laziness is actually exhaustion, confusion, or a lack of direction. Here are a few things I’ve tried when I’m stuck in a lazy rut:
- Reset the environment: A messy or cluttered room makes me feel sluggish. A quick tidyup helps freshen up my mindset.
- Do a tiny action: Washing a single cup or sending one email breaks the ice. When I succeed at something simple, I’m way more likely to take on a slightly bigger task.
- Check in with myself: I pause and think about why I’m feeling stuck. If I’m tired, sometimes a nap is all I need. If I’m overwhelmed, making a list or breaking stuff into steps makes it less scary.
- Borrow some energy: I’ll listen to upbeat music, call a friend, or move my body in some way. Even walking around the block helps lift the fog and gives me more getupandgo.
I’ve learned to be patient and practical with myself, and it’s okay to have off days. The point is to figure out what’s driving that lack of motivation, then make a move (any move) to get going again.
Why Am I So Unmotivated to Do Exercise?
Exercise motivation is one of those things even super fit people struggle with. For me, one of the big barriers is making workouts too complicated or long. When I feel like I need to do a 60minute gym session to “count,” I’m less likely to start at all. Keeping it short, fun, and manageable is key for me.
- Pick an activity you actually like: Forcing myself to run when I’d rather dance or swim makes sticking with exercise a lot harder. Enjoyment matters way more than people give it credit for.
- Lower the bar: I remind myself that even a fiveminute walk still counts. Small sessions can add up!
- Find a buddy: I’m definitely more likely to go for a walk or workout if someone’s counting on me to show up.
- Create a routine: Building exercise into my daily routine (like right after breakfast or before dinner) removes the “should I or shouldn’t I?” mental debate.
Sometimes, checking out new gear, playlists, or online classes freshens up my excitement for movement, too. Mixing it up helps fight workout boredom. Exploring new trails, types of exercise classes, or even new shoes and gadgets can make working out less of a chore and more of an experience I actually look forward to.
Another tip that helps me is making my goals less about appearance and more about feeling good, having energy, or improving mood. When I frame exercise around benefits I experience right away, it motivates me to keep showing up, even on slow days.
Quick Tips for Daily Motivation
- Write down your goals: Seeing goals in writing keeps them real and visible.
- Start with a win: Knock out a quick, easy task as soon as you start your day.
- Track progress: Even a simple checklist or habit tracker shows how far you’ve come.
- Limit distractions: Put your phone on silent, close unused tabs, and focus on one thing at a time.
- Celebrate little achievements: Reward yourself for showing up, not just for finishing.
- Practice gratitude: Writing one thing down each day you’re grateful for can seriously boost mood and motivation.
Frequently Asked Questions
Question: What are some quick ways to boost motivation in the moment?
Answer: A change of scene, upbeat music, or a short walk tend to wake up my brain. If I set a timer and commit to a task for just a few minutes, I often find the motivation to keep going grows.
Question: How can I stay motivated over the long term?
Answer: Setting up a routine, tracking progress, and checking in on my goals regularly help me stay on track. Revisiting why I started when I’m in a slump is helpful, and sharing my goals with someone keeps me accountable.
Question: What should I do if I lose all motivation?
Answer: I take a step back and give myself space to recharge. Sometimes rest, talking it out with someone, or making a tiny restart on the project is enough to get things rolling again.
Closing Thoughts
Every now and then, motivation can feel hard to find. No one stays motivated all the time, and that’s totally normal. Sticking to simple routines, staying flexible, and being kind to yourself during rough patches are really important for long term progress. The little steps you take day after day are what make huge changes happen in the end. If you have a few tricks in your toolkit and make the adventure enjoyable, you’ll stay moving forward much more often, no matter what goal you’re working on.