How To Stay Motivated When The Going Gets Tough

There are a variety of reasons why someone might start to feel unmotivated. It could be due to a lack of interest in the task at hand, or it could be the result of stress or anxiety. It's important to slow down and take some time to understand why you're feeling unmotivated.

The best place to start with that is by looking back at where things changed. Maybe you were feeling inspired and ready to tackle the challenge, and then at some point, something happened that changed the way you were feeling. Sometimes this is because of an interaction with someone, or perhaps something about the work itself changed. Spend some time identifying where things changed along the line, and this will help you work out what the cause of your lack of motivation is.

Once you know the root cause of your problem, it will be easier to find a solution. For example, if you're feeling unmotivated because you're bored with your workload, try brainstorming ways to make it more challenging and meaningful. If you're struggling with anxiety, consider reaching out to a professional to help you resolve the underlying anxiety.

Refocusing your mindset can also be helpful. If you're feeling down about your current situation, spend some time remembering all the reasons why you started down this path in the first place.

Sometimes when we’re in the daily grind of our work, we forget the meaning behind why we’re doing what we’re doing. Keep your eye on the end in mind and stay focused by thinking about the end goal.

2. Identify your goals and write them down.

When you're feeling lost or unmotivated, it can be helpful to go back to your goals. What is it that you're wanting to achieve? Why did you start down this path in the first place? Sometimes, all it takes is a reminder of your objectives and the meaning to help you get back on track.

In addition, it can also be helpful to write them down. Seeing your goals in writing can help make them feel more real and achievable. You’re taking something that’s in your mind and writing it out, which makes it more concrete.  Finally, keep yourself accountable. You can refer back to your list of goals when you start to feel like you're veering off course.

3. Celebrate Small Wins (Yes, Even the Tiny Ones)

I used to wait for the “big wins” to feel proud of myself, but I have realized that motivation thrives on small victories. Did I finish a difficult email? Win. Did I take a 10-minute walk to clear my head? Win. Celebrating these moments reminds me that progress, no matter how small, is still progress.

4. Acknowledge Your Feelings (Without Letting Them Control You)

First things first—it’s okay to feel uncertain, anxious, or even frustrated when things aren’t going as planned. Acknowledge your feelings without letting them take over your life. Sometimes, simply admitting that things are tough can be a great first step in regaining control.  Take a moment to reflect on what you’re feeling and why. Journaling can be a helpful way to process emotions and identify patterns that might be affecting your motivation. Once you’ve acknowledged how you feel, you can start to focus on actionable steps to move forward.

5. Stay Connected with Your Support System.

It’s easy to isolate yourself when you’re feeling overwhelmed, but staying connected with your support system can make a world of difference. Whether it’s friends, family, or trusted colleagues, having people you can talk to and lean on for support is crucial.

If you don’t feel comfortable discussing work uncertainties with colleagues, consider joining a professional women’s network or online community where you can share experiences and gain insights from others who might be going through similar challenges.

Sometimes, all we need when we are feeling down, anxious, or like we can’t control our situation, it helps to vent with a trusted friend. Just letting it all out, even if it involves a few tears, can help you feel relieved and ready to take your next step.

6. Focus on What You Can Control

When everything around you feels unpredictable, it’s easy to feel powerless. The key is to focus on what you can control. This could mean setting clear, achievable goals for yourself, organizing your work tasks, or even developing new skills that will make you more marketable if things change.

Try making a list of the things you do have control over—whether it’s your attitude, your work ethic, or your daily habits—and focus on making small improvements in these areas.

7. Reframe Challenges as Opportunities

I’m sure you’ve heard it many times: Change, while uncomfortable, can also present new opportunities. Instead of focusing on what might go wrong, try to see how you can turn challenges into opportunities for growth.

For example, if your company is undergoing restructuring, consider how you can position yourself for a new role or take on additional responsibilities that will enhance your skill set. Being proactive and adaptable can help you stay ahead of the curve.

8. Maintain a Healthy Routine

When life feels chaotic, maintaining a routine can provide a sense of stability. Stick to regular sleep patterns, eat nutritious meals, and find time for exercise—even if it’s just a short walk during your lunch break.

Physical health is closely linked to mental well-being, and taking care of your body can help you stay energized and better equipped to handle stress.

9. Break Tasks into Manageable Steps

Big changes can feel overwhelming, which often leads to procrastination. To avoid feeling paralyzed by uncertainty, break your tasks into smaller, more manageable steps.

Create a to-do list that prioritizes what needs to be done immediately and what can wait. Celebrate small wins along the way—they add up and can help keep your momentum going.

10. Keep Learning and Growing

One of the best ways to stay motivated is to continue learning. Taking an online course, attending a webinar, or reading up on industry trends can help you stay engaged and feel more confident about your future.

By investing in your own development, you’re taking proactive steps to future-proof your career, making you feel more in control of your professional journey.

11. Turn off the News

If your affliction comes from the state of the world, your region, or your country, it may be time to turn off the news. Many people are addicted to them and just read and watch anything they can get their hands on, particularly whatever shows up in their feeds. It may be time to be more strategic and only select the media outlets you want to follow, which you are certain feature fact-checked news. Make it a point to visit them only once a day so you moderate your news consumption. And remember, if it bleeds, it leads.

Which means, most media outlets feature a disproportionate amount of negative news, which can give you a very partial view of what’s really taking place in the world.

12. Don't give up—the journey may be tough, but it's worth it in the end.

No matter how tough things get, it's important to remember the meaning of what you’re doing.  The highest achievers are the ones who have persevered through the hardest of times. Sometimes they take the hardest falls before they can rise above them. But they have made it because they kept focused on their purpose.

It is often said that the journey is more important than the destination. This may be true, but that doesn't make the journey any less difficult. There will be times when you feel like giving up, but it's important to remember and remind yourself of your purpose.

No one's going to promise you that the journey is easy, but if you stay focused, anything is possible.