Life isn’t always smooth sailing. Sometimes, the storms come—unexpected setbacks, overwhelming challenges, or moments when everything feels like too much to handle. It’s during these tough times that staying motivated can seem like an impossible task. But here’s the truth: the darkest storms often give way to the brightest breakthroughs.
Motivation isn’t something you either have or don’t; it’s something you create. It’s the spark that lights the way forward, even when the path seems unclear. Whether you’re facing a personal crisis, professional roadblocks, or emotional struggles, the key is to focus not on the challenges but on the actions you can take to overcome them.
Below, we’ll explore five practical and effective ways to stay motivated during tough times. These are not just tips but tools to help you rise, refocus, and rebuild your confidence—one small step at a time.
1. Break Your Goals into Smaller Steps
When life feels overwhelming, and challenges seem insurmountable, the key to progress lies in simplicity: break down your goals into smaller, actionable steps. As the ancient Chinese philosopher Lao Tzu wisely said, “The journey of a thousand miles begins with a single step.” Focusing on small, consistent actions can transform even the most daunting tasks into achievable milestones.
Why It Works
When you view a goal in its entirety, it can feel intimidating—like staring at the peak of a mountain you’re yet to climb. Research in psychology supports the idea that breaking tasks into manageable chunks reduces anxiety and boosts motivation. This is known as the “progress principle”—the understanding that small, tangible achievements along the way fuel our drive to continue. Harvard Business School professor Teresa Amabile explains, “Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work.”
Practical Examples
Let’s bring this to life with relatable scenarios:
Career Goals:
If you’re searching for a new job, instead of setting a vague goal like “find a dream job,” start with these steps:
- Week 1: Update your resume and LinkedIn profile.
- Week 2: Research and list five companies that align with your values.
- Week 3: Reach out to three professionals in your desired field for advice.
Each of these actions builds confidence and brings you closer to your ultimate objective.
2. Fitness Journey:
If your goal is to lose 20 pounds or run a marathon, the thought of achieving it overnight is paralyzing. Instead, focus on incremental progress:
- Begin by committing to a 10-minute walk every morning.
- Once consistent, extend your walks to 20 minutes or add light jogging.
- Celebrate small victories, like shedding your first 2 pounds or running your first mile.
3. Emotional Healing:
If you’re navigating grief or a personal setback, the path to emotional recovery may seem endless. Start with these small steps:
- Journaling your feelings for five minutes a day.
- Scheduling one enjoyable activity per week, like meeting a friend or trying a new hobby.
- Practicing mindfulness for just one minute daily, gradually increasing as you feel ready.
The Science of Momentum
Newton’s First Law states that “an object in motion stays in motion.” The same applies to motivation. By accomplishing small tasks, you generate a sense of momentum. That initial push—no matter how small—leads to bigger, more confident strides.
Inspiring Words from Thinkers
Stephen Covey, author of The 7 Habits of Highly Effective People, emphasized, “The key is in not spending time, but in investing it.” By breaking goals into smaller steps, you invest your energy wisely, building towards long-term success.
Renowned psychologist Albert Bandura also introduced the concept of “self-efficacy,” the belief in your ability to succeed. Every small win strengthens this belief, empowering you to tackle bigger challenges.
Take Action Today
Ask yourself:
- What is one small step I can take toward my goal today?
- How can I measure progress in a way that motivates me to keep going?
Write it down, act on it, and celebrate your progress. Remember, every great achievement begins with a simple step forward.
2. Surround Yourself with Positivity
Your environment shapes your reality. The people, media, and conversations you expose yourself to every day have a profound impact on your mindset and motivation. Renowned motivational speaker Jim Rohn famously said, “You are the average of the five people you spend the most time with.” This highlights the power of your social and emotional circle in shaping your thoughts, attitudes, and actions.
Why Positivity Matters
Positivity isn’t about ignoring life’s challenges or pretending problems don’t exist. It’s about choosing influences that encourage growth, foster hope, and remind you of your potential. Studies in psychology confirm this: being surrounded by optimistic people can significantly increase your resilience and overall mental health. According to Dr. Barbara Fredrickson, a leading researcher in positive psychology, positive emotions broaden your thinking and build resources that help you bounce back from adversity.
Practical Steps to Create a Positive Environment
Curate Your Social Circle:
Surround yourself with people who uplift you. This doesn’t mean cutting ties with everyone who has a bad day, but intentionally prioritizing relationships that energize and inspire you.
- Example: If a close friend constantly shares uplifting ideas or encourages you during tough times, spend more time with them. On the flip side, consider setting boundaries with those who bring constant negativity.
2. Audit Your Media Consumption:
In today’s digital age, much of your environment exists online. Pay attention to the content you consume on social media, TV, and other platforms.
- Example: Unfollow accounts that spread negativity, fear, or unrealistic comparisons. Replace them with pages that inspire, educate, or motivate you.
- Follow motivational platforms like Motivation Minute for daily doses of encouragement.
3. Surround Yourself with Inspiring Content:
Make a habit of consuming positive, growth-oriented materials.
- Books: Read titles like The Power of Positive Thinking by Norman Vincent Peale or Atomic Habits by James Clear.
- Podcasts: Listen to shows focused on self-improvement, resilience, or mindfulness.
- Quotes: Place uplifting quotes in visible areas like your workspace.
“Keep your face always toward the sunshine—and shadows will fall behind you.” – Walt Whitman
4. Engage in Positive Practices:
Positivity isn’t just about external influences; it also involves creating uplifting experiences for yourself.
- Gratitude Journaling: Write down three things you’re grateful for each day to shift your focus to the good in your life.
- Mindful Practices: Spend time outdoors, meditate, or engage in activities that bring you peace.
The Ripple Effect of Positivity
Surrounding yourself with positivity doesn’t just impact you—it creates a ripple effect in your environment. Philosopher Ralph Waldo Emerson observed, “The only way to have a friend is to be one.” When you radiate positivity, you encourage others around you to do the same, cultivating a community of encouragement and growth.
Examples in Action
- Personal Life: If a family member constantly complains about life, counter their negativity with humor or gratitude. Share something positive from your day, steering the conversation in a healthier direction.
- Professional Life: In a stressful workplace, be the person who focuses on solutions rather than problems. Positivity is contagious and can transform the atmosphere of a team.
- Social Media: If scrolling through Instagram feels draining, seek out accounts that share motivational quotes, success stories, or skill-building content.
Take Action Today
Ask yourself:
- Who in my life inspires me to be better?
- What content leaves me feeling motivated and energized?
- What small changes can I make to create a more positive environment?
Positivity is not a luxury—it’s a choice. By surrounding yourself with uplifting people and influences, you equip yourself to face life’s challenges with renewed strength and clarity.
3. Focus on What You Can Control
Life’s challenges often feel overwhelming because they expose our inability to control everything around us. It’s easy to fixate on the uncontrollable—external circumstances, other people’s actions, or unforeseen events. However, the key to reclaiming your motivation lies in redirecting your energy to what you can control. As philosopher Epictetus wisely stated, “It’s not what happens to you, but how you react to it that matters.”
This simple yet profound shift in focus can transform feelings of helplessness into empowerment.
Why This Mindset Works
Focusing on what you can control is grounded in a psychological principle called the locus of control. People with an internal locus of control—who believe they can influence their outcomes through their actions—tend to experience greater resilience and motivation. Meanwhile, those with an external locus of control, who see events as dictated by external forces, often feel powerless.
Psychologist Julian Rotter, who developed this concept, emphasized that cultivating an internal locus of control helps individuals feel more capable of navigating life’s challenges. By recognizing and acting on the areas where you have influence, you create a sense of agency and reduce stress.
Practical Ways to Apply This Mindset
Identify Your Circle of Influence:
Stephen Covey, in The 7 Habits of Highly Effective People, introduced the concept of the “Circle of Influence” and the “Circle of Concern.” The Circle of Concern includes everything that worries you but is outside your control—such as global events, other people’s opinions, or the weather. The Circle of Influence, on the other hand, encompasses areas where your actions make a difference.
- Example: Instead of worrying about your company’s restructuring, focus on updating your skills, strengthening relationships with colleagues, or seeking new opportunities.
2. Create an Action Plan:
When faced with a challenge, break it into two columns:
- Things I Can Control
- Things I Can’t Control
Concentrate your energy and resources on the first column. - Example: If you’re preparing for an exam, you can’t control the difficulty of the test, but you can control how much time you spend studying, the strategies you use, and your attitude on exam day.
3. Let Go of Perfectionism:
Often, we stress over achieving flawless outcomes, which can be unrealistic. Shift your focus to doing your best within the circumstances you control.
- Example: If you’re presenting at work, focus on preparation and delivery rather than how every colleague might react.
Real-Life Examples of This Principle
- Career Challenges:
- Uncontrollable: Your company is downsizing.
- Controllable: You can enhance your resume, learn new skills, and actively network to secure opportunities.
- Health Struggles:
- Uncontrollable: A medical diagnosis or genetic predisposition.
- Controllable: Eating a balanced diet, following medical advice, exercising, and fostering a positive mindset.
- Relationship Issues:
- Uncontrollable: Someone else’s behavior or choices.
- Controllable: How you communicate, set boundaries, and care for your own emotional well-being.
Inspirational Insights
Viktor Frankl, a Holocaust survivor and author of Man’s Search for Meaning, wrote:
“When we are no longer able to change a situation, we are challenged to change ourselves.”
His words underscore the power of focusing on your inner responses when external circumstances are beyond your control.
Similarly, former U.S. First Lady Eleanor Roosevelt advised:
“You can’t control the wind, but you can adjust your sails.”
This reminds us that while we can’t prevent every challenge, we can adapt and navigate through them with intention and resilience.
Practical Takeaways
- Daily Practice: When faced with stress, ask yourself, “Is this within my control?” If not, release it. If yes, take actionable steps.
- Mantra: Repeat affirmations like, “I focus on what I can control and let go of what I cannot.”
- Mindset Shift: Recognize that your reactions, decisions, and mindset are always within your control, no matter the situation.
By redirecting your energy to the things you can influence, you take back power over your life. This mindset not only enhances your ability to face challenges but also reinforces your resilience and determination to succeed.