How to stay motivated and get back your life?

Motivation can feel like this elusive force that’s either there or not. Some days, you wake up ready to take on the world, while other days, getting out of bed feels like climbing a mountain. So, what do you do when motivation seems to have vanished into thin air? The good news is that you can actively create motivation, even when it feels like it’s completely gone.

In this post, we’ll talk about how to stay motivated by changing your habits, focusing on small wins, and organizing your life in a way that keeps you on track. Whether you’re struggling to stay motivated, feeling stuck, or just need a nudge to push forward, these simple strategies can help you take back control and start building a motivated, focused, and empowered life. Let’s dive in!

1. 🌿 Self-Care: The Secret to Building Lasting Motivation

Let’s start with the most basic but often overlooked step: self-care

If you’re feeling unmotivated, it might not be a lack of willpower. It could be that your body and mind need attention. Sleep, nutrition, and mental health are the foundation of motivation. If you’re neglecting these, everything else can feel like an uphill battle.

Research shows that self-care is key to maintaining energy and motivation (Source: Harvard Health). So, here’s the deal:

• Get enough sleep (7-8 hours is ideal).

• Eat balanced meals full of whole foods (because your brain runs on nutrients).

• Prioritize mental well-being through mindfulness, journaling, or therapy.

Once you start to take better care of yourself, you’ll notice a boost in motivation. Motivation thrives on energy, and energy comes from proper self-care. When you rest, nourish your body, and take time to relax, you’ll have more stamina to chase your goals.

2. 🎯 Act As If You’re Already Motivated

Here’s a little secret: Motivation doesn’t always come before action. Often, it’s the other way around. If you’re waiting to feel motivated before you take action, you might be waiting forever. Instead, take action first, and watch as motivation follows.

It’s simple: Get dressed, stand up, and take a walk. Start with one small task, anything. Even if it feels forced at first, action is the spark that ignites motivation. Once you take that first step, your momentum will build. This method of “acting as if” can get you back into the swing of things and start generating real results.

3. 💖 Be Your Own Cheerleader: The Power of Self-Compassion

It’s easy to beat yourself up when motivation is low, but studies show that harsh self-criticism is one of the quickest ways to kill motivation (Source: Psychology Today). Instead of tearing yourself down, practice self-compassion. Treat yourself the same way you would treat a friend going through a rough patch.

When you’re kind to yourself, you rebuild your emotional resilience, which helps you stay motivated in the long run. Celebrate small wins, even if they feel insignificant. Motivation comes from progress, not perfection.

4. 🧘 Declutter Your Space, Declutter Your Mind

A cluttered space can lead to a cluttered mind. When your surroundings are messy, it’s easy to feel overwhelmed, and that kills motivation. You don’t have to spend an entire weekend cleaning, but start with small, manageable tasks. Tidy up your workspace, clear off your desk, or organize your closet.

By decluttering, you create a more peaceful environment that fosters focus and productivity. Studies show that clean spaces promote mental clarity and reduce stress (Source: NPR).

5. 🚀 Make It Easy to Reach Your Goals

If you want to stay motivated, you need to make your goals easy to achieve. When things are convenient, you’re more likely to follow through. For example, if your goal is to work out after work, set out your gym clothes the night before. If you want to eat healthier, meal prep in advance.

The less friction between you and your goal, the more likely you are to stick with it. Motivation thrives on simplicity, so make it easy for yourself to take the next step. Whether it’s laying out your workout gear or organizing your work tasks, removing obstacles increases your chances of success.

6. 🎉 Celebrate Small Wins Along the Way

Setting big, ambitious goals is great, but without smaller milestones, it’s easy to lose motivation when the finish line feels too far away. That’s why breaking down your goals into small, achievable steps is crucial. Celebrate every win, no matter how small it seems.

For example, if you’ve been meaning to get back into a fitness routine, start by celebrating the fact that you completed one workout, even if it was short. These small wins build momentum and help you stay focused on the bigger picture.

7. 📱 Avoid Distractions Like the Plague

Motivation and distractions do not mix. Social media, noisy roommates, emails, and even your own thoughts can sidetrack you when you’re trying to stay on task. To stay motivated, you need to protect your focus.

One simple trick is to put your phone on airplane mode or use apps like Forest to help you stay off your phone. You can also create a designated space for work, free from distractions, and set clear boundaries with those around you. The less you’re interrupted, the more motivation you’ll have to stay focused.

8. 🍳 Cook More: Nourish Your Body and Mind

Cooking isn’t just about feeding your body; it’s an act of self-care that can clear your mind. When you cook, you have the opportunity to slow down and be present. Plus, cooking at home can save you money and give you more control over your diet.

Meal planning is one of the best ways to stay on top of your nutrition. It might seem like a hassle at first, but once you get into the routine, it will save you time and energy. Check out this meal planning guide to get started.

9. 💡 Motivation Starts with Small Changes

Motivation is a habit, not a fleeting feeling. The key to staying motivated is not in waiting for the perfect day or the perfect mood — it’s about making small, consistent efforts.

Start by taking care of your body, organizing your space, and simplifying your goals. When you do these things, motivation will naturally follow. Remember, the road to lasting motivation doesn’t need to be complicated. It’s about taking manageable steps that lead you forward.

My Final Thoughts

Staying motivated isn’t about waiting for the perfect moment or being energized 24/7. It’s about being intentional with how you treat yourself, how you manage your space, and how you organize your goals. By making small but impactful changes to your daily habits, you can reignite that spark of motivation — and keep it burning.

Take care of yourself, celebrate the little wins, and keep showing up. Motivation will follow.

🔗 References & Further Reading

If you're looking to dive deeper into the topics discussed, here are some valuable resources:

1. Understanding Motivation: Explore how motivation develops and functions in the brain.

   🔗 Harvard Graduate School of Education – Unlocking the Science of Motivation

2. Building Effective Habits: Learn how small changes can lead to remarkable results.

   🔗 James Clear – Atomic Habits

3. Recognizing and Recovering from Burnout: Understand the signs of burnout and strategies for recovery

   🔗 Psychology Today – Burnout

4. Setting SMART Goals: Discover how to set specific, measurable, achievable, relevant, and time-bound goals.

   🔗 MindTools – How to Write SMART Goals

5. Exercise and Stress Management Find out how physical activity can help manage stress and improve mood.

   🔗 Mayo Clinic – Exercise and Stress: Get Moving to Manage Stress

6. Inspiring Comeback Stories Be inspired by individuals who have overcome significant challenges.

   🔗 Forbes – Biggest Career Comebacks of 2024