50 Strategies: How to Get Motivated When You’re Feeling Down

Feeling down and unmotivated is a common experience that most people go through at some point.

Here, we will provide you with some well-proven strategies to explain how to get motivated when you’re feeling down.

When you’re feeling low, it can seem impossible to find the drive and energy to be productive. However, there are many effective strategies and techniques you can use to boost your motivation, even when you’re in a slump. With some effort and consistency, you can get yourself going and accomplish your goals, despite your low mood.

Why You Sometimes Lose Motivation

Before exploring how to get motivated when you’re feeling down, it helps to understand some of the common causes behind low motivation and energy:

• Stress – Too much stress at work, school or in your personal relationships can leave you drained. Chronic stress takes a toll mentally and physically.
• Burnout – Pushing yourself too hard for too long leads to exhaustion. Symptoms include feeling cynical, ineffective and lacking drive.
• Depression – One symptom of clinical depression is severely low motivation and energy levels. Simple tasks become daunting.
• Poor diet – Eating too much-processed food and sugar can cause crashes in energy. Nutrient deficiencies also reduce mental focus.
• Lack of exercise – Physical activity provides a boost to mood and energy levels. Without it, you may feel sluggish.
• Insufficient sleep – Not getting 7-9 hours of quality sleep significantly disrupts mood and motivation.
• Loss of meaning – When you feel like you’ve lost your purpose, your “why,” you’ll find it hard to motivate.

1. Define Your Priorities

When you’re lacking motivation, just thinking about everything you need to get done can feel defeating. The list seems endless, and you don’t know where to start. The solution? Scale back and define your most important priorities first.

Identify your one to three Must-Do’s for the day – these are the high-impact items that will get you closer to your long-term goals. For example, if your goal is to get in shape, your Must-Do’s could be going to the gym, prepping your meals for the week or booking that appointment with a personal trainer.

Focus on accomplishing your Most Important Tasks before anything else. Once those few items are checked off, you’ve made progress. With your Must-Do’s done, you can then consider adding in a few Should-Do’s.

Be cautious about falling into the trap of saying yes to too many commitments that don’t align with your priorities. This will only overwhelm you. Keep your daily focus narrow by defining just those one to three mission-critical priorities.

2. Break Big Goals Down into Smaller Steps

When motivation is low, even goals you were excited about earlier can suddenly seem out of reach. The best way to overcome this feeling of being overwhelmed is to take your big goal and break it down into tiny, manageable steps.

For example, if your goal is to launch a blog, don’t just think about the finished product. Break the process down:

• Brainstorm blog name ideas
• Set up hosting and register a domain
• Install your content management system
• Come up with blog categories and content ideas
• Write your first post
• Design your blog pages and layout
• Promote your blog online

See how much more achievable each of those steps are? You’ve gone from an intimidating, multi-layered goal to a simple to-do list. Completing each small task will build your confidence and momentum over time. Before you know it, what once seemed impossible is now a reality.

3. Schedule Your Most Important Tasks

When you’re lacking motivation, it’s easy to just procrastinate on your Must-Do’s and fill your time with less important activities instead. Combat this temptation by assigning your Most Important Tasks time slots in your daily calendar.

Physically reserving time for your priorities makes them more concrete. This also ensures you complete them before moving onto other less significant items. Scheduling your Must-Do’s also minimizes decision fatigue throughout the day – you’ll already know exactly what you need to be working on during those time slots.

Try blocking out at least one hour for each Must-Do. More complex projects may require multiple hour-long blocks over several days to complete. Scheduling this time investment upfront will help ensure follow-through.

4. Get Good Quality Sleep

Sleep is absolutely essential for motivation and mental energy. When you’re sleep-deprived, even basic activities like checking emails can feel draining. Prioritize getting at least 7-9 hours of quality sleep per night. This enhances cognitive function and alertness, boosting drive and focus the next day.

To improve sleep:

• Stick to a consistent bedtime and wake-up times, even on weekends
• Develop a relaxing pre-bed routine, like reading fiction
• Avoid digital screens for 1-2 hours before bedtime
• Make sure your sleep environment is cool, dark and quiet
• Cut back on caffeine, especially afternoon

Waking up feeling refreshed makes it far easier to get motivated compared to dragging yourself out of bed exhausted. Do whatever you can to enhance your sleep quality, duration and consistency.

5. Get Moving with Exercise

Physical activity is one of the most powerful and immediate ways to increase motivation. Even a brief sweat session floods your brain with dopamine, serotonin and endorphins – chemicals that lift your mood and focus. Going for a walk, run, swim or strength training session will make you feel more energized and driven.

On days when you can hardly get going, just do a basic workout for 10-20 minutes. Chances are, you’ll feel significantly more motivated afterward. Don’t like structured exercise? Then try incorporating more movement into your day by:

• Taking the stairs instead of the elevator
• Parking your car further from entrances
• Going for an outdoor stroll on your lunch break
• Doing squats or lunges during TV commercial breaks
• Stretching your legs and arms periodically when working

The key is to get your body moving. Start small with 10-15 minutes daily. Build up from there as your energy improves.

6. Adjust Your Mindset

Sometimes a lack of motivation stems from a defeatist attitude. Thoughts like, “I’ll just fail anyways,” or “Why bother trying?” run through your mind. The solution? Consciously shift your self-talk.

Catch yourself when negative thoughts arise and reframe them in a more positive light. For example, change “Why bother trying, I’ll just mess up,” to “I’m going to take this one step at a time and do the best I can.” Or, “This is going to be hard, but I know I can handle challenges.”

Speaking words of encouragement and affirmation to yourself, even if you don’t fully believe them yet, helps foster a “can-do” mindset. Your self-talk impacts your motivation levels, so be aware of pessimistic thinking patterns. Counter those thoughts with optimism and belief in your abilities.

7. Set Short-Term Goals

When current tasks seem frustrating or pointless, looking at the bigger picture can be motivating. How? By setting meaningful short-term goals.

Short-term goals are milestones you aim to achieve within the next 3-6 months. Whether you want to increase revenue by 10%, fit into those old jeans or finally book the vacation you’ve been dreaming about, identify some short-term goals that get you excited.

Write these goals down and re-read them whenever you need a motivational boost. Stay focused on what you’ll achieve in the near future. Short-term goals provide something positive and rewarding to strive for this week, month and season.

8. Reward Your Progress

Positive reinforcement works. When you feel uninspired to continue, remind yourself of what you’ve already accomplished. Recognize each completed task or milestone, no matter how small.

Then, give yourself an actual reward for achieving steps along the way. Make it something immediate and meaningful to you, like:

• Treating yourself to a latte or snack after a productive morning
• Grabbing drinks or dinner with a friend when you meet a mini-goal
• Booking a massage once you finish a major project
• Buying a new book or item of clothing after achieving a certain metric

Build these little incentives into your day, week and month. Having something fun and motivating to look forward to makes it easier to push through when your mood is low.

9. Take More Breaks

When your energy and positivity starts lagging, it often means it’s time for a break. Pushing relentlessly through tasks when you’re tired leads to poorer quality work and frustration.

Make sure to schedule regular breaks into your day – at least 10-15 minutes for every couple of hours spent working. Step away from your computer, get a snack, go for a short walk outside or do some stretching. Just a few minutes away from your work refreshes your mental energy.

It may also help to take intermittent micro-breaks of just 1-2 minutes every 20-30 minutes. Stand up and do some jumping jacks, grab some water or stare out a window. Micro-breaks prevent fatigue from building up.

Listen to your mind and body. The moment you feel your mood dipping or focus wavering, take a break. You’ll return feeling more inspired to make progress.

10. Find an Accountability Partner

Asking someone to check in on your progress on a regular basis provides accountability. You’re more likely to follow through when you know you have to give status updates to someone else.

Choose someone positive and supportive to be your accountability partner, like a trusted friend, family member or colleague. Decide on how often they should check in – daily, weekly or monthly. Then stick with it.

When connecting, share both your achievements and your struggles. Accountability partners can offer encouragement and advice when your motivation is lagging. They help hold you to your goals and remind you to stick to what you committed to.

11. Make It Fun

Look for ways to add an element of fun or enjoyment to mundane tasks where possible. Even boring activities tend to feel less dreadful when you’re in a light-hearted, positive mood.

Play upbeat music while you work. Crack jokes with co-workers. Turn your commute into your own private karaoke session. Watch a funny YouTube compilation between tasks. Spend your lunch break playing board games or video games instead of just scrolling social media.

Laughter and levity relieve stress and release feel-good chemicals in your brain. Being playful and having fun re-energizes you. Don’t underestimate the power of an uplifted mood for increasing motivation, even on the most dreary of days.

12. Connect with Supportive People

Human beings are social creatures. We tend to mirror the energy level and outlook of those around us. For a motivational boost, spend more time interacting with positive, driven people. Their enthusiasm and optimism rub off.

Seek out coworkers, friends and family members who make you feel uplifted. Limit time with individuals who are negative and draining. Surround yourself with people who have a healthy outlook and work ethic. Their attitudes will influence you.

Make an effort to regularly connect with your personal cheerleaders. Ask them to remind you of your priorities and progress when you’re feeling low. Their belief in you helps rekindle your own inner fire.

13. Get Some Natural Light and Fresh Air

Sometimes simply a change in environment can make you feel more motivated. Get outside during daylight hours. Going for a short walk outdoors floods your body with feel-good vitamin D. Natural light and fresh air are both energizing.

If the weather doesn’t cooperate, bring the outdoors inside. Open the windows, trim back clutter that blocks sunlight and add green plants. Just looking at nature scenes, like trees, gardens or mountains, boosts mood.

Maximize the natural light coming into your home or office work space. Sit near windows when possible. Position your desk so that you’re facing towards the sun and windows rather than away.

A few small tweaks to brighten and freshen up your physical environment can make a big difference in your outlook and motivation levels.

14. Listen to Uplifting Music and Podcasts

The sounds you expose yourself to impact your emotions, thoughts and attitude. Make your daily soundtrack as motivating as possible by listening to music and podcasts designed to lift your spirits.

Create playlists of your all-time favorite feel-good songs. Search for motivational compilations on Spotify or YouTube. Try upbeat genres like pop, rock, reggae, hip hop and Latin music for an energizing mood boost.

Load up your phone with inspiring podcasts. There are so many great shows focused on self-development, personal growth, inspiration, productivity and a positive mindset. Listen during your commute or while exercising.

Surrounding yourself with encouraging, empowering audio boosts drive. It makes repetitive tasks more enjoyable. Whenever your motivation lags, put on a playlist or podcast that brightens your perspective.

15. Switch Up Your Scenery

Sometimes a change of location is all you need to recharge your motivation. Even small tweaks can renew your outlook – like working from a different room or cubicle for the day.

If possible, get out of your regular workspace entirely. Head to a coffee shop, library or co-working space. Changing your scenery stimulates new ideas and energy.

Consider taking advantage of work-from-home days, if available, when you really need a jolt of inspiration. Just be sure to actually work more effectively from home – don’t get distracted.

Use your lunch break to eat outside or people-watch in a park. Take phone calls and walk around while talking instead of sitting. A modified perspective allows fresh motivation to flow in.

16. Reframe Negative Thoughts

Your internal mental chatter impacts your motivation levels. When you’re already feeling down, it’s easy to become trapped in pessimistic thinking and limiting beliefs. Reframing can help.

The next time negative self-talk crops up, take a moment to consider if this thought is truly factual and accurate. Ask yourself:

• Is there another way I could interpret this situation?
• Am I overgeneralizing or jumping to conclusions?
• What’s the evidence that contradicts my negative view?
• How would I advise a friend in this same situation?
• What is the kind thing to tell myself right now?

Often, we exaggerate the negatives and ignore the positives. Try to re-frame your inner voice to be more balanced, flexible and encouraging. Be your own best cheerleader.

17. Set SMART Goals

Working towards measurable goals you’re truly excited about makes staying motivated easier. Set “SMART” goals to maximize motivation and achievement:

Specific – Well-defined, clear objectives

Measurable – Quantifiable so you can track progress

Achievable – Within your abilities; a stretch but not unrealistic

Relevant – Aligns with your values, passions and priorities

Time-bound – With a set deadline or timeline

SMART goals provide structure and meaning to your days. When motivation lags, focusing on how achieving your next milestone moves you closer to your high-value goals can re-energize you.

18. Have an Attitude of Gratitude

It’s human nature to zoom in on problems and challenges. But zooming out and reflecting on all you have to be grateful for cultivates positive emotions, like appreciation and hope. These feelings breed motivation and energy.

Carve out time for gratitude daily. This could involve:

• Keeping a gratitude journal where you jot down 3-5 things you’re thankful for each morning or night
• Telling a loved one why you appreciate them
• Sending a thank you note to someone who helped you
• Saying grace or blessings before meals
• Mentally reviewing the day’s highlights right before bed

Regular gratitude practices fight negativity and pessimism, increasing motivation and drive. Reminding yourself of all the good drives you forward.

19. Celebrate Small Wins

When tackling a major goal, acknowledge and celebrate even tiny wins along the way. Each step forward, no matter how small, deserves recognition.

Did you spend 15 minutes brainstorming content ideas like you planned?

Order the new equipment you need to start your side hustle?

Make a list of potential networking contacts?

Reach out to an advisor or mentor for guidance? These milestones are worth celebrating!

Take a moment to congratulate yourself on finishing each task or meeting any objective. Every step should make you feel proud, even if it’s just learning how to do something new. Small wins build the positive momentum that boosts motivation to keep striving.

20. Try the “5-Minute Rule”

Can’t get started on something you’ve been dreading? Try the “5 Minute Rule” – commit to working on the avoided task for just 5 minutes only. Set a timer if needed.

Once you get going, the hardest part – inertia – is already overcome. Chances are, you’ll keep working for longer than 5 minutes once you’ve started. But knowing you have an “out” in just 5 minutes makes starting feel less intimidating.

This technique applies to any dreaded task, whether it’s editing photos, analyzing data, making calls or washing dishes. Making a start for 5 minutes often leads to finishing the entire task. But even if it doesn’t, at least you made some progress.

21. Take Inspiring Learning Breaks

When you feel motivation and energy dipping, take a quick learning break. Watch a TED talk or motivational YouTube video related to your goals. Listen to an uplifting audiobook or podcast episode while you stretch your legs. Brush up using an instructional app, online course or quick read.

Injecting a burst of inspiration serves as a reset for your mindset. Learning breaks expose you to new ideas and perspectives, sparking motivation. They remind you why you started down this path in the first place.

Consume inspiring content as often as you need an emotional boost. Even 5-10 minutes can brighten your outlook and remind you of your why.

22. Develop Daily Rituals

Productive days don’t just happen haphazardly – they require planning and routines. When motivation is low, pre-planned rituals help you overcome inertia and get going.

23. Visualize Your Future Self

When your current reality lacks motivation, visualizing your future self living your dream life can re-energize you. Imagining who you want to become and what you want to accomplish instills belief and hope.

Spend 5-10 minutes daily envisioning your future self:

• What does your ideal day look like?
• What goals have you achieved?
• What new habits have you formed?
• What knowledge have you gained?
• What impact are you making on the world?
• How do you feel physically, mentally and emotionally?

Vividly imagining all the ways your future self is living a purposeful, fulfilling life provides motivation to keep progressing. You cultivate the drive to turn this vision into reality.

24. Make Time for Your Passions

When consumed by obligations you have little interest in, your motivation inevitably suffers. You feel like you’re running on empty. Dread eats away at you.

Restore motivation by making time for activities you genuinely enjoy and care about. Schedule at least 30-60 minutes daily for your passions.

Maybe you love:

• Painting, writing, graphic design or singing
• Tinkering with electronics, woodworking or mechanics
• Coding, developing apps or building websites
• Cooking, baking, mixology or coffee brewing
• Playing video games, board games or sports
• Reading fiction, comics or graphic novels

Immerse yourself in hobbies that spark creativity, joy and feelings of flow. Making time for passions provides balance. You return to other obligations feeling energized and enthusiastic.

25. Declutter Your Environment

A cluttered, disorganized environment drains mental energy. All that visual noise and lack of order is fatiguing. This clutters your mind as well. Streamlining your surroundings boosts focus and motivation.

Set a timer for 10 minutes and race to tidy as much as possible:

• File paper stacks
• Put items back where they belong
• Throw out trash and junk
• Wash dirty dishes
• Declutter one drawer or shelf

Maintain organization momentum by doing mini “power cleans” like this regularly. Even occasional bouts of decluttering are energizing. You can think clearly again.

26. Reward Yourself Upfront

For exceptionally draining or difficult tasks, try reversing the reward order. Instead of rewarding yourself after finishing, enjoy your treat first to lighten the mood right from the start.

Have some fun before diving into work: listen to music, call a friend, scroll social media or watch a funny video. Then harness that burst of positive emotion to fuel your motivation and productivity going forward.

Upfront rewards also work well with accountability partners. Tell them you’re going to indulge in some social media scrolling or a game first. Then you’ll tackle the dreaded task, with their check-in scheduled shortly after.

27. Recite Daily Affirmations

The simple act of reciting positive affirmations creates neural pathways in your brain that boost motivation, self-belief and hope. Remind yourself regularly of your strengths, abilities, skills and worth.

Each morning, look in the mirror and repeat 5-10 affirmations aloud to yourself. For example:

• “I am capable of achieving great things.”
• “Challenges make me stronger and wiser.”
• “My efforts matter.”
• “I have so much to be grateful for.”
• “My future is bright.”
• “I am adding value to the world.”

Let these truths seep into your being. The more you repeat them, the more they’ll counteract limiting beliefs.

28. Make Time for Stillness and Reflection

With constant stimulation and busyness, it’s easy to feel frazzled and disconnected from your true self. Carving out time for stillness every day provides emotional clarity.

Try:

• 10 minutes of sitting in silence
• Going for mindful, present-moment walks
• Simply observing your thoughts and emotions without judgement
• Deep breathing while focusing on the sensations of each inhale and exhale
• Yoga, tai chi or meditative movement

These stillness practices calm your mind and enhance inner peace. You gain perspective on what matters most. Activities seem less burdensome once your inner fire is fueled.

29. Actually Take Your Scheduled Breaks

You may think you’re too busy to take breaks – but rarely is this true. Breaks are essential for productivity, creativity and motivation. Make sure to fully disengage from work during scheduled break times.

Step away from devices and tasks completely. Avoid checking emails or “quickly” replying to messages. Detach yourself mentally as well as physically. Immerse yourself in the break.

During breaks, do activities unrelated to work that boost your mood – like listening to music, stretching, snacking or chatting with someone positive. Let these breaks diffuse stress and infuse you with renewed motivation.

30. Recall the “Peak State” Feeling

Whenever motivation is scarce, remember what peak motivation actually feels like – the rush of positive emotions when you’re excited and immersed in meaningful work. Recall this feeling of flow.

Relive a time when you felt energized, focused, driven and in sync. Reactivate the peak state emotions associated with that experience – whether it was launching a big project, learning a new skill or helping others.

Briefly re-experiencing your peak motivation neurochemistry sparks those feelings again in the present moment. Harbor this high-energy mindset as fuel to propel you forward.

31. Make Friends with Discomfort

Growth requires venturing outside your comfort zone. Rather than avoiding emotional discomfort, make friends with it. Discomfort means you’re expanding and gaining skills.

When procrastinating or avoiding challenges, pause and ask yourself:

• Why am I hesitant to take this step?
• What limiting belief is holding me back?
• How can I reframe things more positively?
• What would I tell my best friend in this situation?

Look for ways to re-interpret discomfort as exciting rather than something to avoid. Reframing difficult tasks as opportunities to learn breeds motivation and curiosity.

32. Set Public Goals and Declarations

Telling other people about your goals and intentions creates accountability. You’re more likely to follow through due to social expectations.

Announce your plans and commitments publicly:

• Share goal statements and timelines on social media
• Tell friends and family about projects you’re working on
• Inform your supervisor or teammates about initiatives you’re spearheading
• Post notes reminding yourself of deadlines where others will see them

With your goals visible to others, you feel increased pressure – but in a motivating rather than stressful way. Public goals inspire action.

33. Make Progress Visible

When your efforts seem futile, seeing visible evidence of your progress rekindles motivation. Make your progress tangible.

For example:

• Plot milestones met on a wall calendar
• Keep a progress journal detailing wins
• Update spreadsheets tracking your data
• Display visual charts documenting improved metrics
• Mark mini-goals accomplished by moving sticky notes across a whiteboard

Visible symbols of your hard work add up over time. On days when your drive lags, revisiting these visible records restores your sense of purpose.

34. Practice Self-Compassion

Judgement and criticism towards yourself for not being productive will only breed more negativity. Respond to yourself the same way you would a loved one – with kindness, compassion and support – even when you’ve stumbled.

Everyone faces obstacles, so when motivation falters, get back on track with self-compassion. Identify why you feel stuck, then ask how you can gently move forward again. Be your own cheerleader.

Remind yourself regularly with compassion:

• I’m only human – ups and downs are normal
• My value isn’t defined by productivity
• I need to care for myself first
• I can try again tomorrow

With self-directed compassion, you’re better equipped to get back on track.

35. Start Small

Unfinished goals and lengthy to-do lists loom larger when motivation lags. The antidote? Reframe things in terms of small, bite-sized tasks. What’s one tiny step you can take today?

Focus your mental energy only on an incremental task, like:

• Spending 5 focused minutes brainstorming ideas
• Researching one relevant article
• Calling one contact on your list
• Tidying one corner of a messy room
• Going for a 10-minute walk
• Preparing one healthy meal

Momentum builds from completing tiny tasks consistently over time. Small actions snowball into huge progress.

36. Get Emotionally Invested

It’s tough to sustain motivation for goals you don’t genuinely care about. The most driven, successful people have an emotional attachment to their work. Make sure your goals and projects align with your inner values, passions and purpose.

Consider: What difference could my efforts make, even in a small way? Who/what could benefit? How does this align with my skills and values? Who will I become in the process?

Connecting goals to your emotional core amplifies determination and drive. When purpose propels you, motivation comes easier. Even mundane tasks feel meaningful.

Staying driven involves emotional investment in what you’re trying to achieve. Infuse passion and deeper “why” into all endeavors – large and small.

37. Practice Mindfulness

Mindfulness meditation helps eliminate motivation-sapping distractions from the past and future. Through mindfulness, you instead connect to the present moment.

Start with just five minutes per day. Sit comfortably, close your eyes and pay attention to the sensations of your breathing. When thoughts inevitably arise, note them without judgement, then refocus your awareness on your breath.

Make this a daily ritual. Over time, mindfulness enhances your ability to concentrate. You’re better equipped to ignore distractions and immerse yourself in any activity. Tasks seem less burdensome when fully engaged.

Regular mindfulness sessions also provide mental clarity on what’s truly important. You regain motivation for priorities that align with your purpose.

38. Ask for Help and Delegate

You don’t have to – nor should you try to – do everything solo. Asking for help when your motivation wanes for certain tasks can provide relief so you can refocus on higher priorities.

Consider:

• Delegating tasks to others when possible
• Hiring someone to help with disliked activities
• Outsourcing specialized work
• Planning collaborative brainstorming sessions
• Asking colleagues, friends or family for support
• Using apps and tools to automate repetitive tasks

Rather than dragging yourself through activities you dread, conserve energy for what only you can do. Eliminate demotivating tasks through delegation and outsourcing.

39. Go “Device-Free”

Mindless device usage is one of the biggest motivation killers. Set blocks of time throughout your day to go completely device-free.

For example:

• The first hour after waking up
• During work breaks
• While cooking and eating meals
• The final hour before bed

Remove apps that lead to excessive scrolling. Turn off all notifications. Schedule device-free blocks on your calendar to make them official.

Unplugging for chunks of time frees up mental energy. Your concentration, creativity and efficiency soar. You’re able to immerse yourself fully in life’s small joys without digital distraction.

40. Listen to Your Body

Your mind isn’t the only thing that needs “re-fueling” – your body does as well. Are you staying hydrated, eating nutritious foods and moving regularly? Or are you living on coffee, junk food and long sedentary stretches?

Listen to your body’s signals:

• Drink water when thirsty
• Eat fruits/veggies when hungry
• Stand and stretch when stiff
• Walk when antsy
• Sleep when tired

Tuning into your body’s needs helps ensure you have the physical energy to match your motivation. Take good care of your body and it will take good care of you.

41. Reward Yourself Throughout the Process

Don’t just reward yourself once you cross the finish line – build little rewards into the journey. Each day you put in the effort, treat yourself in small ways:

• Enjoy a hot bath after a long day
• Watch a favorite TV show episode
• Spend time outdoors in nature
• Savor a yummy dessert
• Schedule an energizing social activity
• Buy yourself a little gift
• Sleep in a bit later one morning

Regularly rewarding hard work makes it easier to persist. Don’t wait until the end – be sure to celebrate all your effort and progress along the way.

42. Reflect on Past Successes

When you’re feeling unmotivated and doubtful, reflect on previous successes. Remind yourself: “I’ve accomplished difficult things before.” This boosts confidence you can do it again.

Jot down previous wins, like:

• Earning a degree or certification
• Reaching health/fitness targets
• Receiving praise for excellent work
• Successfully launching a business or project
• Overcoming a challenging life transition
• Achieving progress after past setbacks

You have a proven track record of achievement in the face of challenges. Reflecting on past triumphs grounds you in the truth – you are capable of finding motivation even in hard times.

43. Adjust Expectations

Holding yourself to unrealistic standards is a surefire path to disappointment and depleted motivation. Be radically honest: are your expectations calibrated to your current reality?

Consider dialing back overly high expectations. For example:

• Reduce daily task list length to what’s truly achievable
• Loosen deadlines that are anxiously rushed
• Lower productivity quotas that leave no margin
• Delete apps that facilitate unhealthy comparisons with others

Stay ambitious, but make expectations doable. Periodically re-assess and adjust based on your energy levels. Motivation flows more freely when you’re not beating yourself up constantly.

44. Focus on Consistency

Perfection is the enemy of progress. Motivation falters from fixating on doing things “right” all the time. Instead, focus on small bits of consistent action.

What step could you take daily that moves you incrementally forward? Maybe it’s:

• 10 minutes of planning or brainstorming
• Reading educative material for 15 minutes
• Spending 30 minutes on a hobby you enjoy
• Any amount of physical movement
• Five minutes of meditating or reflecting
• One small act of self-care

Aim for consistency rather than intensity. Small steps done regularly lead to great accomplishments over time.

45. Schedule Smartly

Cramming too many activities into your day breeds mental fatigue, overload and wasted time. Leave breathing room in your schedule to maximize energy and focus.

• Block off chunks of time for high-priority work.
• Plan regular breaks – don’t schedule back-to-back-to-back meetings.
• Leave buffer time between appointments to recharge.
• End each day with unfinished tasks to give your brain overnight processing time.

The busiest schedule isn’t always the most productive. Carefully planning when you work on what prevents motivation burnout.

46. Let Go of Perfectionism

For perfectionists, motivation often comes in extreme boom and bust cycles. The desire for flawless execution leads to either obsessive overwork or avoidance and procrastination.

Counter the pull of perfectionism by intentionally doing things imperfectly:

• Brainstorm messy rough drafts of ideas before polished versions
• Make temporary models of projects before the final products
• Focus on progress rather than precision
• View setbacks as valuable trial-and-error lessons

Perfectionism sabotages consistent motivation. Learning to move forward imperfectly prevents getting derailed.

47. Zoom Out for Perspective

When mired in the mundane daily grind, your motivation can falter from losing sight of the big picture. Counteract this by zooming out regularly to gain renewed perspective.

Carve out “thinking time” to ponder:

• What are my long-term goals and priorities?
• How do my daily tasks move me towards these goals?
• What legacy and impact do I want to leave?
• How does this effort change or improve life in some way?
• What’s most meaningful to me about this work?

With your “why” realigned to your daily “how,” motivation flows more naturally. The daily grind leads to your greater life vision.

48. Seek Out Inspiring People

Who you spend time with influences your emotional state and outlook – for better or worse. When motivation lags, seek out interactions with upbeat, aspirational people. Their hope and optimism lifts you up.

Spend more time with those who have qualities you’d like to build within yourself. Their enthusiasm will infuse you with renewed motivation and expanded perspective.

Inspiring people provide living proof that achieving what you desire is possible. They renew your faith to keep striving through temporary setbacks or slumps.

49. Give Yourself credit for trying

On days when even minimal productivity seems out of reach, focus less on tangible results achieved. Instead, give yourself credit simply for trying. Recognize your effort.

Attempting focused work for any length of time when motivation is low still deserves praise. Even just opening your laptop, reading for 10 minutes or brainstorming a few lackluster ideas is progress.

When you’re hard on yourself for not doing enough, it drains motivation further. Practice self-compassion and acknowledge yourself for doing what you can in difficult moments. Then regroup and try again tomorrow.

50. Help Someone Else

When your own to-do list seems oppressive and discouraging, pivot to helping someone else instead. Assisting and encouraging others fills you with renewed purpose.

Even small acts of service boost your spirits:

• Listening to a stressed friend vent
• Sharing advice from your experiences
• Assisting a colleague with a task or project
• Surprising someone with an unexpected act of kindness
• Teaching a skill or hobby to someone eager to learn
• Volunteering for a cause you care about

Helping others takes the focus off your own motivation struggles. And seeing the positive impact you have on others motivates you to keep pushing forward.

Staying Motivated Through the Ups and Downs

Life is filled with peaks and valleys when it comes to motivation and drive. Some days you feel unstoppable – other days just getting started seems impossible.

The key is to build systems and habits that sustain consistency over time, even when your mood and energy levels fluctuate day-to-day.

Implement a combination of the strategies in this article that resonate with you. Try different techniques until you find an effective personal toolkit.

Motivation comes and goes in cycles, so be patient and compassionate with yourself. Progress will ebb and flow.

Focus on incremental progress through simple daily disciplines, rather than relying on motivation alone to fuel you. Establish routines that provide structure and accountability.

When motivation is scarce, recenter yourself on your deepest “why.” Reflect on how your efforts make a difference, no matter how small. Think of who and what you’re working towards.

And remember – just showing up and trying, even in difficult moments, deserves praise. Celebrate small acts of focused effort.

With consistent effort fueled by strategies that work for you, motivation will arise more naturally over time. Savvy routines and systems trump fleeting feelings.

Though peaks and valleys of motivation will come and go, you can harness effective habits and practices to smooth out the ups and downs. Your motivation will build and compound when consistently focused on what matters most.