41 tips to stay motivated even when it gets tough

By Elizabeth Perry, ACC

September 29, 2023- 22 MIN READ

Motivation is fickle. It ebbs and flows, and can be hard to wrangle. But getting and staying motivated is a skill that will pay off in the long run, no matter what area of life you apply it.

You might not feel like working toward that fitness goal you set a few months ago. Or you may be lacking enthusiasm amidst your recent job search. But you know that you’ll regret it if you quit now.

Whether it’s to fulfill a need or a want, these tips on staying motivated will help you relight that spark both within and outside work.

What is motivation?

Motivation is the energy that drives you to complete a task or behavior. It’s the “wind in your sails” that pushes you toward your goals.

There are two main kinds of motivation:

• Extrinsic motivation refers to external factors that drive you. For example, receiving a paycheck in exchange for your labor offers you a reward. Negative external motivators, like fear of being fired for skipping work, also drive you to act in certain ways.
• Intrinsic motivation refers to internal factors that inspire you. For example, doing work that aligns with your values is emotionally fulfilling. Your own desire to succeed is what propels you forward.

Intrinsic motivation is the more sustainable type of motivation since it comes from within. People who find their calling and live a life full of purpose feel good about waking up in the morning. They trust that their work aligns with their values, which keeps their spirits up.

But extrinsic motivation also has its place. It’s what keeps a roof over your head and pushes you to do groceries on the weekend, even if you’d rather be sleeping in. Studies have even shown that removing financial incentives decreases motivation. Extrinsic incentives trump intrinsic incentives, as far as our brains are concerned. Our brains are hardwired to respond to rewards, thanks to the relationship between dopamine and motivation in our brains.

If you’re unmotivated, you probably feel sluggish and down. And the last thing you want to do is complete a task or do your chores. And that’s OK. Even the most driven people have their off days.

If you’re having more off days than you’d like, you need tactics on how to keep yourself motivated. With the right tools, you can attain peak motivation.

What is peak motivation?

Peak motivation occurs when you achieve a flow state. This state occurs when you’re so absorbed in an activity that you can tune out the world. It usually happens when you work on a challenge of optimal difficulty — not so easy that it’s boring, but not so hard that it’s stressful.

30 motivation tips to keep you going

Here are some general motivation tips to help boost your energy and keep you moving forward. Remember that motivation ebbs and flows. So feel free to try a combination of these under different circumstances. You might get different results each time or find something that works for you in 90% of situations.

1. Find your "why": To fuel your motivation, understand the deeper reasons behind your goals and aspirations.
2. Create a positive environment: Surround yourself with positivity, whether it's through inspirational posters, uplifting music, or encouraging friends.
3. Practice gratitude: Reflect daily on what you're grateful for to foster a positive mindset and motivation.
4. Set deadlines: Assign specific deadlines to your goals and tasks to create a sense of urgency.
5. Embrace challenges: See challenges as opportunities for growth rather than obstacles, which can boost your motivation to overcome them.
6. Reward yourself: Treat yourself to small rewards when you accomplish tasks or milestones to stay motivated.
7. Stay flexible: Be adaptable and open to change as your goals and circumstances evolve.
8. Track progress: Keep a journal or use apps to monitor your progress and see how far you've come.
9. Stay inspired by role models: Study the lives and journeys of people who inspire you to maintain motivation.
10. Practice visualization: Picture yourself succeeding in your goals in vivid detail to increase motivation.
11. Eliminate negative influences: Minimize contact with people or situations that drain your energy or enthusiasm.
12. Set personal challenges: Challenge yourself with new experiences or hobbies to stay engaged and motivated in different areas of life.
13. Find accountability partners: Share your goals with someone who can hold you accountable and offer support.
14. Stay curious: Cultivate a sense of curiosity and wonder about the world to stay motivated in your pursuits.
15. Keep a "done" list: Instead of a to-do list, maintain a list of completed tasks to see your achievements and stay motivated.
16. Set clear goals: Define specific, achievable goals to give yourself a sense of direction and purpose.
17. Create a vision board: Visualize your goals by creating a vision board with images and quotes that inspire you.
18. Break tasks into smaller steps: Divide large tasks into smaller, manageable steps to make progress more achievable.
19. Prioritize tasks: Focus on the most important tasks first to prevent feeling overwhelmed.
20. Establish a routine: Create a daily or weekly routine to build consistency and discipline.
21. Stay organized: Use calendars, to-do lists, or digital apps to organize your tasks and deadlines.
22. Eliminate distractions: Identify and minimize distractions to maintain focus on your goals.
23. Celebrate achievements: Acknowledge and celebrate your successes, no matter how small, to boost your motivation.
24. Stay inspired: Surround yourself with motivational quotes, books, or podcasts to keep your inspiration levels high.
25. Find a support system: Share your goals with friends or family who can provide encouragement and accountability.
26. Practice self-compassion: Be kind to yourself when facing setbacks or challenges, and avoid self-criticism.
27. Stay healthy: Prioritize physical and mental health through exercise, a balanced diet, and regular sleep.
28. Visualize success: Imagine yourself achieving your goals to reinforce your commitment and motivation.
29. Learn continuously: Pursue new knowledge and skills to stay engaged and interested in your pursuits.
30. Mix up your routine: Occasionally change your environment or try new approaches to prevent monotony and keep things fresh.

How to stay motivated at work

For those of you currently employed at a company, here are some tips to give you back that spark needed for work motivation.

1. Set SMART goals

Try setting strong work goals for yourself. These are targets or milestones that keep you on track in your career.

Whether you’re gunning for retirement or looking for your next dream job, use the SMART method to set your goals:

• Specific
• Measurable
• Achievable
• Realistic
• Time-Bound

You can use this method to create both short-term and long-term goals.

Reaching your milestones becomes easier each time you do it. It helps to start small and build momentum. With each completed task, you’ll see your motivation increase.

2. Tell people about your goals

Talk to your loved ones about what you hope to achieve at work. They can help keep you accountable.

If you trust your colleagues, you can tell them, too. But if your plan includes leaving the company, this might not be such a great idea. You don’t know if sharing that you plan to leave or shake things up will impact your current work situation.

3. Take on new challenges

If you’re not challenging yourself at work, you’re only feeding your lack of motivation. Try taking on projects that stretch your skills or teach you new ones.

If that’s not an option for you, look outside the office. Sign up for a professional workshop or learn a new creative skill. Anything that pulls you out of your comfort zone is good for you.

When you succeed in new situations, you boost your confidence and raise your motivation levels.

How to stay motivated during a job search

Applying for jobs can be a demoralizing experience. After countless cover letters, making your resume stand out, and promising interviews, rejection really stings.

Here’s how you can improve your self-motivation through this stressful process.

4. Find a mentor

Look for an expert within your industry who can guide you. They can help you set goals, develop new skills, and hold you accountable. You can also ask them for feedback on your progress so far.

5. Keep a positive mindset

After the fifth rejection email or phone call, it’s easy to fall into spirals of negative thoughts and self-talk. Focus on the positives.

If you need examples, consider these:

• At every interview, you made new connections that can help you later in your career
• You put your best foot forward, and you can be proud of that
• You learned more about a new organization
• You practiced your answers to tough interview questions
• You prepared yourself for the job you’ll get in the future

6. Remember that you’re cultivating resilience

Resilience is a top skill in the workplace. It refers to your grit, determination, and ability to recover from adversity quickly. You sharpen these skills every time you encounter a tough skills test, a surprise interview question, or a rejection letter.

7. Lean on your support network

Your support network is crucial, especially if you’re unemployed. Job searches take a lot of emotional energy, so accept support where you can. Your friends and family will remind you that you’re a capable and brilliant person.

8. Remember why you’re looking for a new job

There’s a reason you’re looking for new opportunities. Write them down and put them somewhere visible. Even if you don’t find your dream job right away, your reasons are valid and will keep you going.

How to stay motivated as an entrepreneur

Starting a business is hard work. Here are some tips to help you in your venture and keep your entrepreneurial mindset alive.

9. Focus on the mission

If you don’t have a mission statement for your company, write one. Then put it somewhere visible. When you’re feeling low, this will remind you why you began in the first place.

10. Look up success stories

There are millions of successful people who run their own businesses. Of course, you can look at heavy hitters like Bill Gates and Elon Musk. But there’s also the mom-and-pop café on your street corner, the young carpenter running his own contracting company, or the freelance bloggers working from home.

If they can do it, so can you.

11. Join a group of other entrepreneurs

Many incubators and support groups exist to support the latest industry up-starts. Connecting with other entrepreneurs will help inspire you and keep you accountable.

What to do when you lose motivation

You will inevitably lose motivation at some point. This is completely normal, so don’t give up! No one can be “on” 100% of the time. These tips aren’t limited to the workplace, either. If you’re dragging your feet on cleaning out your closet or dealing with some paperwork, we understand.

Here are some things you can do when you’re feeling sluggish:

1. Exercise

Physical activity will help boost your energy and, in turn, your motivation. When you accomplish your fitness goals, it will encourage you to do the same elsewhere in your life.

2. Review your accomplishments

Make a list of everything you’ve accomplished so far. This will boost your mood and make it easier to continue toward your end goal. Keeping a journal with your accomplishments will help you celebrate yourself.

3. Lean on your routines

Motivation is as much a practice as a mindset, and humans are creatures of habit. So, if you’ve created a strong routine for yourself, you can go on autopilot for a moment. Your brain will remember what to do when you’re not feeling as inspired. This will sustain you until you can regain your energetic mindset.

4. Accept that motivation is temporary

This might seem counter-intuitive. But once you accept that motivation is fleeting, you’ll put less pressure on yourself to be “on” all the time. This gives you space to lean on other healthy habits to get you through the day.

5. Cultivate healthy motivation habits

Healthy habits will sustain you when you’re feeling sluggish. Here are some skills you can improve in your everyday life:

• Defeat procrastination with time management by scheduling every task and setting daily goals, from your morning workout to your afternoon tea
• Have your own system for daily tasks and consult it regularly
• Write in your gratitude journal every morning or night
• Wake up early for some quiet time before the stresses of the day
• Read books and learn daily
• Track your progress
• Keep a clean workspace
• Reward yourself for hard work
• Find something to look forward to

These skills will keep you moving forward, whether you’re motivated or not.

6. Talk to an expert

It’s normal to lack motivation in short bursts of time. But there are circumstances where you may need extra support:

• If you feel unmotivated for two weeks or more
• If your lack of motivation interferes with daily life

If your procrastination seems to be harming your quality of life, it might be time to seek help. A therapist or mental health professional can help you find what’s stopping you and get you back on track. Being overwhelmed by where to start is normal — but there’s a way to figure that out.

Why you might lack motivation

Individuals might find that the things that once fueled their creativity no longer give them energy. Or that the grind has become too much. There’s a myriad of reasons you might lack motivation. Here are some common causes:

• Lack of clear goals: It's challenging to find motivation without clear and compelling goals. Setting specific, achievable objectives can provide direction and purpose.
• Overwhelm: Feeling overwhelmed by the magnitude of a task or goal can lead to procrastination and a lack of motivation. Breaking tasks into smaller, more manageable steps can help.
• Fear of failure: The fear of failing or making mistakes can be paralyzing and demotivating. Embracing failure as a learning opportunity can help overcome this fear.
• Lack of interest: Maintaining motivation can be difficult if you're not genuinely interested in what you're doing. Consider whether your pursuits align with your passions and values.
• Burnout: Overexertion, stress, and burnout can drain your motivation. It's crucial to prioritize self-care and maintain a healthy work-life balance.
• Negative self-talk: Self-criticism and negative self-talk can undermine your self-confidence and motivation. Practice self-compassion and positive affirmations.
• Distractions: Constant distractions from smartphones, social media, or a cluttered workspace can hinder focus and motivation. Minimize distractions to maintain concentration.
• Lack of accountability: Without someone to hold you accountable, it can be easy to procrastinate. Share your goals with a friend, mentor, or coach who can provide accountability and support.
• Physical and mental health issues: Health issues, such as depression, anxiety, or chronic fatigue, can significantly impact motivation. Seek professional help if you suspect these issues are affecting you.
• Monotony: Doing the same tasks repeatedly without variation can lead to boredom and a lack of motivation. Introduce variety and new challenges to keep things interesting.
• External factors: External stressors like financial difficulties, relationship issues, or work problems can influence your motivation levels. Addressing these external factors may be necessary.
• Lack of inspiration: Sometimes, a lack of exposure to inspiring ideas or people can contribute to low motivation. Seek out sources of inspiration to rekindle your enthusiasm.
• Unrealistic expectations: Setting overly ambitious goals can lead to frustration and demotivation. Ensure your goals are both challenging and attainable.
• Inadequate planning: Poor planning can make tasks feel overwhelming and chaotic. Invest time in creating a structured plan for your activities.
• Lack of reward: Not rewarding yourself for achieving milestones or completing tasks can make the journey feel unrewarding. Celebrate your achievements to boost motivation.

It's important to self-reflect, identify the specific factors affecting your motivation, and take proactive steps to address them. In some cases, seeking support from a therapist, coach, or counselor may be beneficial in overcoming persistent motivational challenges.

Visualize your future

Within all of these tips is an overarching message: visualization is key to motivation. When you imagine what your life could look like, you prime yourself to make it a reality.

This kind of future-oriented thinking will breathe new life into your work. Even if your boss is not the best person to work with, you’ll know you’re diligently progressing toward your goals. There’s comfort and that.

Every aspect of life requires a different approach to motivation. BetterUp can help you find yours. Our coaches will help you make goals, identify your values, and make an action plan to keep you moving in the right direction.