Motivation comes and goes - and that's normal. Here's how to keep moving forward when you don't feel like it. Practical strategies for real humans.

Dear Spirited Earthling,

We've all been there, right? Those mornings when your alarm goes off and instead of jumping out of bed ready to conquer your to-do list, you hit snooze... three times. Or that moment when you stare at your computer screen, willing yourself to start typing, but your brain feels like it's moving through molasses. You started with a fire in your belly, and now you're staring at the ceiling, not feeling even a spark of motivation.

Here’s the truth: You're not lazy. You're not failing. You're just human.

Motivation isn’t a fixed trait you either have or lack - it’s more like the weather. Sometimes it’s sunny and energising, and other times it’s gloomy and sluggish. Both "emotion" and "motivation" have the Latin stem -mot in them, meaning move. Unsurprisingly, these concepts are related in psychology, with emotions motivating action.

The secret to motivation, and thriving in different weather seasons, isn't always waiting for perfect conditions – it’s learning to dance in the rain. The key to staying motivated is knowing how to navigate those low-motivation days. And the good news is that motivation is something you can cultivate, nurture, and reignite.

'I have no motivation todays what-so-ever' written on a scrap of paper

Understanding and Normalising Changing Motivation Levels

Your fluctuating motivation isn't a personal flaw - it's biology and psychology at work. Our brains are wired to conserve energy, so when something feels hard or uncertain a little voice may whisper "maybe later..." Combine this with everyday life’s demands and commitments, stress and worry - it’s really no wonder motivation levels change.

Every highly motivated person you admire has had off days too. The difference? They’ve learned to work with their brain, not against it. They follow their frameworks and not their emotions.

Myth: Many people believe motivation looks like:

Waking up at 5 am bursting with energy
Never procrastinating
Always feeling excited about goals

Reality: But motivation is a lot messier and looks like:

Starting anyway when you feel tired
Doing 10 minutes when you planned for 60
Celebrating tiny wins that no one else sees

5 lightbulbs (scrumpled paper ball as the bulb), with one 'on'

7 Strategies to Reignite Your Motivation (and Maintain It)

Knowing how to stay motivated even when you don’t feel like is likely easier than you think. These practical strategies can help reignite your motivation, even on your worst days.

Always Show Up

Showing up for yourself by doing a task is about constant action, not perfect ‘ideal’ action. Your ‘100% effort’ changes daily. When you feel like you can only give 60 % or 30 % - that is your 100 % effort at that moment in time.

Some days, your best might be doing just 5 squats instead of a full workout or writing a paragraph when you can’t finish the entire draft. But the key is showing up — it’s about taking action, even if it’s a smaller step.

Always showing up is the commitment to keep going, even when it looks different from what you imagined. This will help you stay motivated because you are still working towards your goal, without emotions completely derailing your progress. Often, starting is the hardest part. Once you begin, you'll often keep going. And if not? You've still moved forward.

Try this: Set a timer for 2 minutes, and do the task for at least those two minutes. If you feel like you can, set it for 5 or 10 minutes. More often than not, once the initial resistance fades, you end up going beyond the set time. This helps you overcome that initial mental barrier and make progress. It can be effective for tasks you might procrastinate on or for building habits.

2. Keep it Personal

Being driven by a deep and personal reason to achieve a goal will help you continue working towards it, even when your motivation is low. Find or reconnect with your deeper why by asking yourself:

Why did I start this in the first place?
How will achieving this change my life?
Who will benefit besides me?
What future version of myself will be grateful I kept going?
How will I feel if I give up versus if I keep going?

Try this: Visualise yourself achieving your goal, connecting with the emotions you will feel. Do this as often as you need to. Write your why on a sticky note and put it where you'll see it daily. Have your why as your phone background.

3. Look to the Power of Tiny Wins

Every small win builds momentum, confidence, and motivation. Breaking your big goal (macro) into smaller, achievable tasks (mid and micro) helps reduce overwhelm and limit analysis paralysis and decision fatigue. For example:

Instead of "clean the house" → "put away 5 items"
Instead of "write a book" → "write 100 words"
Instead of "get fit" → "move body for at least 2 / 5 / 10 minutes a day"

Having something to follow means your discipline will be built on a framework or blueprint rather than emotions and energy. And on top of this, consider rewarding yourself: Finished a tough workout? Treat yourself to a relaxing bath. Stuck to your study plan all week? Enjoy a coffee at your favourite spot.

Try this: Track your progress (small wins) with a done list, progress photos or journals, weekly reflections. Seeing how far you have come can be a major motivator.

4. Look at Your Environment

One of the commonly overlooked aspects of personal wellness is environmental wellness. Look at your environment and see if it needs to be changed. When you’re feeling stuck, try working or creating in a different space (outside, in a library, in a public workspace, at a different desk). Keep the energy in a room moving by decluttering and organising your space. Think of ways you can make your environment can work for you:

Preparing your workspace the night before
Keeping healthy snacks visible
Creating one or two "focus playlist" for work / workout / creativity sessions

black board with feet drawn in chalk and 'big journeys begin with small steps' also written in chalk

5. The Accountability Effect

Knowing someone is following your progress can encourage you to stay on track, make more effort, and take tasks seriously. The accountability effect generally refers to the idea that when people know they are being watched or held accountable by others, they tend to perform better or put in more effort. If this is you, or you feel like you hold to your word to others more than to yourself, consider having an accountability buddy or group:

Texting a friend your daily intention and your results at the end of the day
Joining a challenge group or starting a class
Scheduling coworking / creating / workout sessions (even virtual ones)

Should you want to remove this type of pressure, you can still receive motivation from your tribe. Knowing someone else is rooting for you (or expecting updates) can be the nudge you need. Surrounding yourself with people who uplift and motivate you is powerful.

6. Energy Management > Time Management

No types or amount of strategies will help you continue or stay motivated when you are drained (or burnt-out). You have to rest and take care of yourself because you are a human being and not a robot. Prioritise your energy management over your time management, by:

Getting enough quality sleep
Moving your body daily
Taking breaks (5 minute break to walk, stretch, breath; use the Pomodoro Technique - 25 minutes of work, 5 minutes of rest).
Ensuring you are hydrated and nutritiously eating

Try this: Knowing which type of rest you need can you help rest in ways that best serve your needs.

7. Practice Self-Compassion

When you’re feeling unmotivated, it’s probably not about a lack of willpower – but about being human. Don’t beat yourself up for having ‘off’ days. Life goes through seasons, and there are periods of balance and imbalance. Stress, fatigue, and demands drain your energy and dampen your spirit. So when you are feeling low, or your motivation is low, gently ask yourself:

What do I need right now?
Have I been pushing too hard?
What would help me feel recharged?

Consider if you need to be saying no more, meditating more, taking a break from the project for a day.

Your Next Step (It's Easier Than You Think)

Right now, choose ONE strategy from this list to try today. Not tomorrow. Not when you feel ready. Today.
Motivation doesn't only come before action - it often follows it. Start small, be kind to yourself, and trust the process.
Remember: Every expert was once a beginner who kept going. Every success story includes chapters of struggle. The people who appear "always motivated" have simply built systems that keep them moving even on bad days. Your current challenge isn't proof you can't do it - it's part of the journey toward what you will become.

I'd love to hear from you: Which strategy resonates most with you? What's your go-to method for getting unstuck? Share in the comments - your tip might be exactly what someone else needs to hear today.

Spirited Earthling is more than just a blog – it's a gathering place for kindred spirits drawn by an interest in self-discovery, the appeal of self-care, and a desire for a deeper connection to themselves and the world. It is written and created for curious minds and spiritual hearts seeking meaning in everyday life. This blog aims to help you curate your wholesome personal growth with free weekly ideas and affordable resources for sale.

As you navigate your personal growth journey using the words and ideas shared here, consider sharing this blog with someone looking for inspiration or motivation on their own journey. We are all spirited earthlings, and can lift each other together with mindful, connected living. I deeply appreciate every read, share, and purchase.

Thank you for being part of this community.

Best wishes, warmest regards

Jordan

Affirmations:

Small steps still move me forward - I honour my progress.
I am always ready to start because I know action creates motivation.
Rest is part of my journey, not a detour from it.

To-do: Declutter one surface or change locations. Write down 1 small victory.

Journal Prompts:

What’s one small step I can take today toward my goal?
When did I last push through low motivation? What helped / What could have helped?
If future-me could see today’s effort, what would they thank me for?

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How to Stay Motivated Even When You Don’t Feel Like It