Motivation is easy to maintain when things are going well, but what about on difficult days? When you feel exhausted, discouraged, or overwhelmed, staying motivated can be a real challenge. However, learning how to push through these moments is what separates those who succeed from those who give up.
In this article, you’ll discover practical strategies to stay motivated, even when things get tough.
1. Remember Your “Why”
When you feel like giving up, take a step back and remind yourself why you started in the first place. Motivation fades when we lose sight of our purpose.
Ask yourself:
- Why did I begin this journey?
- What is my ultimate goal?
- How will my life improve if I keep going?
Write your answers down or keep them somewhere visible. On difficult days, revisit these reasons to reignite your motivation.
2. Break Tasks into Smaller Steps
Feeling overwhelmed often leads to a lack of motivation. Instead of focusing on the entire journey, break tasks into smaller, more manageable steps.
For example:
- If you’re struggling to work out, commit to just 5 minutes of exercise.
- If you can’t focus on work, start with a single, easy task.
- If you feel unmotivated to study, set a 10-minute timer and begin.
Small steps create momentum, making it easier to push forward.
3. Change Your Environment
Your surroundings affect your mood and energy levels. If you’re feeling stuck, a simple change in environment can help.
Try this:
- Work from a different location (coffee shop, library, or park).
- Clean and organize your workspace to create a fresh start.
- Add music or background sounds that help you focus.
A new environment can reset your mindset and give you a boost of motivation.
4. Use the 5-Second Rule
Created by Mel Robbins, the 5-Second Rule is a simple technique to beat procrastination. Whenever you feel unmotivated, count 5-4-3-2-1 and take action immediately.
This helps bypass overthinking and gets you moving before excuses take over.
5. Find an Accountability Partner
Having someone to check in with can significantly increase motivation.
Ways to stay accountable:
- Tell a friend about your goal and update them on your progress.
- Join a support group or online community.
- Work alongside someone who has similar objectives.
When you know someone is expecting results from you, it becomes harder to quit.
6. Reward Yourself for Progress
Your brain loves rewards. By celebrating small wins, you create a positive feedback loop that reinforces motivation.
Try this:
- After completing a difficult task, treat yourself to something you enjoy (a walk, a coffee, or a short break).
- Set up a reward system for hitting milestones.
- Recognize your progress—even if it’s small.
When you associate progress with pleasure, motivation comes naturally.
7. Reframe Negative Thoughts
Difficult days often bring negative self-talk:
❌ “I’m too tired to do this.”
❌ “I’ll never get this done.”
❌ “I’m not good enough.”
Reframe these thoughts into positive affirmations:
✅ “I’ll start small and build momentum.”
✅ “Every step forward is progress.”
✅ “I am capable of overcoming challenges.”
The way you talk to yourself affects your motivation. Choose words that empower you.
8. Move Your Body
Physical movement boosts endorphins, improving mood and energy.
Quick ways to reset your mindset:
- Take a 5-minute walk outside.
- Stretch or do a few jumping jacks.
- Dance to your favorite song.
Even small movements can help shake off negativity and improve motivation.
9. Revisit Your Past Achievements
On tough days, it’s easy to forget how far you’ve come. Take a moment to look back at past successes, no matter how small.
- Review previous wins, progress photos, or journal entries.
- Reflect on past challenges you’ve already overcome.
- Remind yourself that you are capable of growth and success.
This helps reinforce self-belief and reminds you that obstacles are temporary.
10. Accept That Motivation Comes and Goes
Motivation isn’t constant. There will be days when you don’t feel like doing anything—and that’s normal. What matters is discipline and consistency.
Instead of waiting for motivation, take small, intentional actions. Even on tough days, moving forward (even slowly) is better than stopping completely.
Final Thoughts
Staying motivated on difficult days isn’t about always feeling inspired—it’s about developing the mental strength to push forward anyway.
- Remember your “why.”
- Take small steps.
- Change your environment when needed.
- Reframe negative thoughts.
- Celebrate progress, no matter how small.
Difficult moments are just part of the journey. What matters is that you keep going.