Life isn’t always smooth sailing. We all face periods – whether short-lived or prolonged – where things feel overwhelming, draining, and downright difficult. It could be work stress, personal struggles, health issues, or just a general sense of burnout. During these times, finding the motivation to simply get through the day, let alone pursue goals or maintain routines, can feel like climbing a mountain.
But even when the tank feels empty, it is possible to find sparks of motivation and keep moving forward. It’s not about pretending everything is fine or forcing yourself into relentless productivity. It’s about finding sustainable ways to navigate the challenges with self-compassion and resilience.
Here are some strategies to help you find motivation when times get tough:
1. Acknowledge Your Feelings (Without Judgement)
First things first: it’s okay to not feel okay. Pushing down feelings of sadness, frustration, or exhaustion often makes them stronger. Allow yourself to acknowledge what you’re experiencing. Say it out loud or write it down: “I’m feeling overwhelmed right now,” or “This is really hard.” Validating your own experience is the first step towards managing it, rather than being controlled by it.
2. Break It Down: The Power of Tiny Steps
When everything feels too big, shrink your focus. Looking at the entire mountain is daunting; focus on the next small step. What is the absolute smallest thing you can do right now? Maybe it’s just getting out of bed. Maybe it’s drinking a glass of water. Maybe it’s answering one email. Break large tasks into minuscule, manageable actions. Completing even one tiny task can create a sliver of momentum.
3. Reconnect with Your “Why” (Even a Small One)
Sometimes motivation wanes because we lose sight of our purpose. Ask yourself: Why is this task, even this day, important? Your “why” doesn’t have to be grand or world-changing. It could be:
- “I need to finish this report to keep my job, which supports my family.”
- “I need to go for a short walk because moving my body helps my mental health.”
- “I need to cook dinner because nourishing myself is a form of self-care.” Find a reason, however small, that resonates with you in the moment.
4. Celebrate Every Small Victory
When motivation is low, don’t wait for huge achievements to feel good. Did you get dressed? Win. Did you eat a proper meal? Win. Did you make it through that difficult meeting? Win. Actively acknowledge these small successes. This positive reinforcement helps rewire your brain to associate effort with reward, making the next small step slightly easier.
5. Move Your Body, Shift Your Mood
The connection between physical activity and mental well-being is undeniable. You don’t need to run a marathon. Gentle movement can make a significant difference. Try:
- A short walk outside (fresh air is a bonus)
- Stretching for 5-10 minutes
- Putting on some music and dancing for one song Physical activity releases endorphins, which have mood-boosting and energizing effects.
6. Lean on Your Support System
You don’t have to go through tough times alone. Reach out to trusted friends, family, mentors, or colleagues. Sometimes just talking about how you’re feeling can lighten the load. Other times, you might need practical help or simply a distraction. Let people know you’re struggling – connection is a powerful antidote to despair.
7. Practice Self-Compassion
Treat yourself with the same kindness and understanding you would offer a good friend going through a similar situation. Tough times are, by definition, tough. Berating yourself for not being productive or cheerful enough is counterproductive. Replace harsh self-criticism with gentle encouragement. Remind yourself that it’s okay to rest, to move slower, and to ask for help.
8. Limit Negative Inputs
When you’re already feeling low, constantly consuming negative news or scrolling through highlight reels on social media can deplete your energy further. Be mindful of your media consumption. Consider taking breaks, unfollowing accounts that make you feel bad, or setting time limits for apps. Protect your mental space.
Remember: Progress Isn’t Always Linear
Some days will be harder than others, and that’s normal. Finding motivation during tough times isn’t about being constantly strong; it’s about finding ways to gently nudge yourself forward, resting when you need to, and always treating yourself with kindness.
Focus on the next small step, be patient with yourself, and remember that even the toughest times don’t last forever. You have the strength within you to navigate this.