Finding Motivation: How to Get Unstuck and Move Forward
We all have times when we feel stuck—when motivation seems out of reach, and even the simplest tasks feel overwhelming. Whether it's struggling to get started on a project, maintaining consistency with personal goals, or simply feeling drained by life’s demands, finding motivation can feel like an uphill battle.
The good news? Motivation isn’t something you either have or don’t have—it’s something you can build and cultivate. Here’s how you can reignite your drive and start making progress toward your goals.
1. Identify the Root of Your Lack of Motivation
Before you can regain motivation, it’s important to understand why you’re feeling stuck in the first place. Ask yourself:
Am I overwhelmed by too many responsibilities?
Am I afraid of failure or rejection?
Am I feeling burnt out and exhausted?
Am I lacking clear direction or purpose?
Sometimes, what seems like a lack of motivation is actually stress, fear, or uncertainty in disguise. Pinpointing the cause allows you to address the real issue and move forward with a clearer mindset.
2. Set Small, Achievable Goals
One of the biggest motivation killers is feeling like your goals are too big or unattainable. Instead of focusing on the entire mountain, break it down into manageable steps. If you’re struggling to start something, set a goal so small that it’s impossible to fail—like writing one sentence, doing five minutes of exercise, or organizing one small area of a room. Success fuels momentum, and once you start, it’s easier to keep going.
3. Find Your ‘Why’
Motivation is strongest when it’s connected to a meaningful purpose. Ask yourself:
Why is this goal important to me?
How will accomplishing this improve my life?
What will happen if I don’t take action?
If your reason is strong enough, it will push you through moments of resistance. Visualize the benefits of achieving your goal, and let that drive you forward.
4. Create a Routine and Stick to It
Motivation is unreliable if you wait for it to just "show up." Instead, build habits that make action automatic. Set a schedule, create reminders, and commit to showing up—even on days when you don’t feel like it. Over time, discipline turns into habit, and habit makes motivation less necessary.
5. Remove Distractions and Negative Influences
It’s easy to lose motivation when you’re surrounded by negativity, distractions, or unhealthy habits. Take a look at what’s draining your energy—whether it’s excessive social media, negative self-talk, or people who bring you down. Create an environment that supports your goals and encourages positive action.
6. Celebrate Small Wins
Recognizing progress, no matter how small, keeps motivation alive. Give yourself credit for each step you take, and celebrate achievements along the way. Progress fuels confidence, and confidence builds momentum.
7. Seek Support and Accountability
Sometimes, we need encouragement from others to stay motivated. Share your goals with a friend, family member, or mentor who can help hold you accountable. If you’re struggling with deeper motivation issues, a therapist can help you identify barriers and develop strategies to overcome them.
Final Thoughts
Motivation isn’t something that magically appears—it’s something you create through action, mindset, and intentional habits. If you’re feeling stuck, start small, find your ‘why,’ and build an environment that supports your growth. Remember, progress is progress, no matter how slow. The important thing is to keep moving forward.
If you’re struggling with motivation and need guidance, therapy can help you work through roadblocks and rediscover your drive. Reach out to a licensed therapist for support in finding clarity, building resilience, and achieving your goals.
Chase M. Wade, M.Ed, LPC-S
110 S. 4th Street Suite 105, Gunter, Texas 75058
(325) 766-7284