We’ve all been there.
You start with a surge of energy. A new goal, a fresh plan, and the kind of motivation that practically leaps out of your morning coffee. But then… life happens. There are distractions, setbacks, exhaustion, and unexpected obligations. Suddenly, that beautiful momentum starts to fizzle.
Progress is rarely a straight line, and motivation is more like a tide than a switch. The very good news? You don’t need to be “on” all the time to keep moving forward.
You just need a few simple tools to help you stay connected to your goals—even when the going gets slow.
#1: Expect the Dip
Let’s accept it! Motivational slumps are part of the process.
Every meaningful effort, whether personal or professional, will hit a plateau. Recognizing this as normal instead of a sign of failure can instantly remove the shame and self-doubt that often creep in.
Ask yourself:
- Did I hit a wall because I’m tired, overwhelmed, or disconnected from my why?
- Is there something I need to adjust, not abandon?
#2: Reconnect with Your Why
When your energy is low, it helps to zoom out. Take a moment to revisit the purpose behind your goal.
- Why did you set this goal in the first place?
- Who benefits when you stay on track?
- How will achieving this improve your daily life?
Visual reminder tip: Keep a sticky note on your desk, a photo in your planner, or a mantra on your phone lock screen that reminds you of your deeper “why.”
#3: Shrink the Task
When motivation lags, the key is not to push harder but to make it easier.
Try breaking your goal into the smallest possible next step. Instead of “write the whole report,” try “write the first sentence.” Instead of “revamp my entire schedule,” try “block 15 minutes for planning.”
Small actions keep you in motion. And motion, however minor, is what builds momentum.
My personal favorite is to set a timer for 25 minutes (the Pomodoro Technique) and whatever gets done, gets done. When time is up, sometimes I am not in the groove and continue, other times I am done! I did the 25 minutes that I set out to do.
#4: Acknowledge Every Win (No Matter How Tiny)
Celebrate small victories like they’re big ones. Why? Because they are.
- Logged into the ASHA CEU course you’ve been putting off? Win.
- Prepped one lunch instead of buying it? Win.
- Said “no” to something draining? Huge win.
Try keeping a “Done” list instead of a “To-Do” list once in a while. You’ll be surprised at how much you are accomplishing even when it doesn’t feel like it.
#5: Find a Source of Accountability
Whether it’s a friend, colleague, or an online community, sharing your goals with someone can help you stay connected even when your internal motivation dips.
Not ready to share? Even a weekly check-in with yourself (via journal or calendar review) can serve as gentle accountability.
#6: Give Yourself Permission to Restart – Often
There is no limit to how many fresh starts you’re allowed. Every week, every day, even every hour is a new opportunity to recommit.
Progress doesn’t require perfection. It just asks you to keep showing up.
TLDR? Losing steam doesn’t mean you’ve lost your way. It means you’re human and probably doing a lot. The momentum will return, especially if you nurture it gently with reflection, flexibility, and a little celebration along the way.
So take a breath, pick one small next step, and honor the fact that even when things feel slow. You are still in the game!