Today you’re going to learn how to increase motivation and energy.
Let’s be honest: there are days when you just can’t get yourself to move forward. Whether it’s starting a project, finishing something you’ve been avoiding, or simply getting out of bed with purpose — feeling stuck happens to all of us. The important thing is knowing how to break out of that rut.
Luckily, there are some simple, practical strategies that can help you boost your motivation today — and build it up for the long haul. Here’s how to reignite your drive and start making real progress.
How To Increase Motivation And Energy:
1. Shrink the Mountain: Set Tiny, Trackable Goals
Big goals can be exciting… until they become overwhelming. That’s why it’s crucial to break them down into smaller, bite-sized pieces you can actually achieve and track.
Think of it like this: Instead of aiming to “get in shape,” start with a 10-minute home workout every morning. That’s concrete. That’s doable. And once you’ve done it, you can cross it off your list — which gives your brain a little hit of accomplishment and keeps you going.
Let’s say your ultimate goal is to start your own photography business. A small, measurable step might be to set up a portfolio website or book your first free session with a friend. That step gets you moving and gives you a clear benchmark for success.
Want to write a book someday? Forget page counts for now. Start with “write one paragraph per day” — and actually check it off. That momentum adds up fast.
2. Make a Simple, Flexible Game Plan
You don’t need a five-year spreadsheet to move forward — but having a rough roadmap helps you stop spinning your wheels. Think of your plan as a GPS: it tells you where you’re headed and the next few turns to take. The rest? You figure it out as you go.
Let’s say your long-term goal is to complete your first triathlon. Your action plan might include:
- Buy a good pair of running shoes.
- Swim twice a week for 30 minutes.
- Join a weekend cycling group.
You don’t need to schedule every session for the next 6 months. Just outline a few initial steps and get started. Plans evolve. What matters most is that you start.
And if you’re working on something creative, like building a YouTube channel, your action plan might be as simple as: film one video per week, learn basic video editing, and post on Wednesdays. The key is structure without suffocation.
3. Put Your Plan Where You Can’t Ignore It
Out of sight, out of mind — and that includes your goals. If you really want to stay focused, make your plan visible. Put it somewhere you’ll see it every day, and let it serve as a gentle nudge.
Here are a few ideas:
- Write your goals on sticky notes and slap them on your bathroom mirror.
- Use your phone’s lock screen as a reminder with a short mantra or to-do list.
- Hang a simple whiteboard near your desk with weekly tasks and mini-goals.
These daily reminders quietly build accountability. When you see your plan regularly, it keeps your goals alive in your mind — even if you fall behind. You can always recalibrate.
4. Remind Yourself Why It Matters (Especially When It Sucks)
When the work gets hard — and it will — your best weapon is your “why.” The pain, boredom, or resistance you’re feeling becomes much easier to bear when it’s connected to something that matters to you.
Doing push-ups at 6 a.m. in your garage might not be thrilling, but if your deeper goal is to be a fit parent who can keep up with their kids — suddenly it feels worth it.
Or let’s say you’re getting tough feedback on your startup pitch. It stings, sure, but reframing it as “free advice from people who want me to succeed” can turn discouragement into fuel for improvement.
Even something as small as decluttering your home becomes more meaningful if you connect it to your vision of a calmer, more intentional lifestyle.
Whenever you hit a wall, ask yourself: What’s the purpose behind this? That reminder can be enough to push you through the dip.
5. Watch Your Progress — Even the Tiny Wins
Progress isn’t always loud or dramatic — sometimes it looks like showing up on a day when you didn’t feel like it. But here’s the secret: tracking your progress, no matter how small, is one of the most powerful motivators you’ve got. It shows you that your effort is working.
You don’t need a fancy app. A notebook, a notes app on your phone, or even a big wall calendar can do the trick. Mark every day you complete a step toward your goal. That visual build-up — the streak of “wins” — helps prove to your brain that you can keep going.
If your goal is to learn a new language, track how many new words or phrases you learn each week. Or keep a running list of completed lessons and look back when you feel stuck.
Want something visual? Let’s say you’re training for a hike up a mountain. Draw a rough sketch of the trail and divide it into segments. Every time you complete a training hike or increase your endurance, color in another stretch of the trail. It’s simple, but incredibly satisfying.
6. Celebrate the Hustle — Big or Small
Hard work deserves recognition. Rewards aren’t just a treat — they reinforce the habit loop. When you associate effort with positive outcomes, you’re more likely to repeat that behavior.
But here’s the key: the reward doesn’t have to be huge or expensive. It just needs to matter to you.
- Finally hit your goal of waking up early five days in a row? Treat yourself to that fancy coffee you usually skip.
- Finished your first week of a new workout plan? Download that new playlist you’ve been eyeing and let it fuel your next session.
- Stuck with your study schedule? Book a guilt-free afternoon off to binge your favorite show.
You can also align your reward with your goal. If you’re learning to cook, reward a week of home-cooked meals by buying a cool new kitchen gadget. That way, the reward pushes you even further along your path.
And don’t wait until you reach the finish line. Celebrate the checkpoints. Momentum builds through frequent recognition, not just one big party at the end.
7. Make Joy Non-Negotiable
Even if you’re chasing a goal you care deeply about, it’s easy to let stress and burnout creep in. That’s why it’s essential to carve out time for things that make you happy — just for the sake of it.
Loving the process doesn’t mean you’ll love every minute. So build in little daily boosts of joy:
- Play a song that lights you up while making breakfast.
- Text a friend who always makes you laugh.
- Read a chapter of a book that has nothing to do with “self-improvement.”
These small acts refresh your energy. They help you come back to your goals with more clarity and excitement. Treating joy as a daily habit isn’t a distraction — it’s fuel.
8. Plan for the Pitfalls — and Bounce Back Fast
Setbacks happen. You’ll get sick, lose momentum, feel overwhelmed, or just plain hit a wall. That doesn’t mean you’re off track — it means you’re human.
So instead of pretending they won’t happen, prepare for them. Have a bounce-back plan in your back pocket.
For example:
- When I get derailed, I’ll take 15 minutes to journal about what’s blocking me.
- If I miss three days in a row, I’ll text my accountability buddy for a reset challenge.
- When I feel discouraged, I’ll revisit old wins or reread my original “why.”
Just knowing you have a plan helps reduce the emotional crash that can come with setbacks. Remind yourself: This isn’t the end. It’s just a detour.
9. Speak Power Into Your Day With a Personal Mantra
Words are powerful. The ones you say to yourself, even quietly, shape your mindset. That’s where mantras come in — short, meaningful phrases that help you stay grounded and inspired.
You can write your own or borrow one that resonates. What matters is that it feels real to you, and you repeat it enough that it becomes second nature.
Here are some examples:
- “Done is better than perfect.”
- “One step at a time is still progress.”
- “I’m becoming who I want to be — one choice at a time.”
- “Rest is part of the process, not the opposite of it.”
Make your mantra part of your routine:
- Whisper it while brushing your teeth.
- Say it out loud before you leave for work.
- Write it on a sticky note and slap it on your laptop, mirror, or steering wheel.
Don’t worry if it feels cheesy at first — repetition turns it into a belief. And belief turns into action.
10. Talk to Yourself Like Someone You Actually Care About
Most of us have an internal monologue running all day long — and if we’re honest, that voice can be kind of a jerk. It points out mistakes, replays awkward moments, and whispers doubts. But here’s the truth: the way you talk to yourself matters. A lot.
You can’t always stop a negative thought from showing up, but you can challenge it and rewrite the story. Let’s say your brain throws out, “I always mess things up.” Instead of accepting that as truth, try: “I’ve made mistakes, sure, but I’ve learned from every single one. I’m improving.”
Or if you’re feeling stuck: “I never finish anything” becomes, “I’ve struggled to follow through before, but today I took a step — and that counts.”
Positive self-talk isn’t about lying to yourself. It’s about being honest and kind. Tell yourself what you would say to a close friend. “You’ve got this.” “You’re doing better than you think.” “One step at a time.”
And say those things out loud sometimes. Affirming your own effort helps retrain your brain to support you instead of sabotage you.
11. Build Confidence Through Action — Even Small Wins Count
Confidence doesn’t come out of nowhere. It’s built through action — especially when you take a step into something that scares you a little.
You don’t need to leap into the deep end. Sometimes it’s just about proving to yourself that you can move forward.
If you’ve been dreaming of writing a book but feel unqualified, don’t wait to feel ready. Start by publishing a blog post or submitting a short story to a local contest.
Trying to get healthier but overwhelmed by the long road ahead? Sign up for a local 3K fun walk — not because it’s the end goal, but because finishing it gives you momentum.
Or maybe you’ve always wanted to start a YouTube channel but feel self-conscious. Record one short video just for yourself. The point isn’t perfection. The point is to show up — and realize you can do more than you thought.
That little boost of “Hey, I did that” is powerful. And it builds fast.
12. Change How You See the Parts You Don’t Love
Let’s be real — even the most inspiring goals have some really boring, frustrating, or downright unpleasant steps.
You might love the idea of running a half marathon, but hate early morning training runs. You may be thrilled to grow your own business, but dread sending follow-up emails or reviewing your taxes.
Instead of just pushing through with gritted teeth, try reframing the activity itself.
Running hills? Remind yourself how strong your legs are getting — and how incredible the view is at the top.
Hate networking events? Focus on the opportunity to practice one conversation skill. Make it a game: can you get one person to laugh today?
Even the worst task usually hides a useful benefit. Filing paperwork might give you a quiet moment to think. Tidying your workspace might make room for new ideas. If you zoom in close enough, you can find purpose in almost anything — and that helps reduce the resistance.
13. Surround Yourself with People Who Get It
There’s something powerful about being around people who are walking a similar path. Whether it’s running your first 10K, starting a creative side hustle, or learning a language — shared goals build connection.
And when motivation dips (because it will), the right people can help lift you up.
Seek out communities, both in-person and online. Join a local writers’ group, a coding meetup, or a fitness challenge. Even casual conversations with like-minded people can reignite your energy.
Don’t underestimate how valuable it is to be seen and understood. When someone else says, “I struggle with that too,” it helps you feel less alone — and more capable.
And on the flip side, distance yourself from people who constantly dismiss your goals or drain your energy. Protect your space. You’re building something important.
14. The Only Comparison That Matters Is You vs. Yesterday
One of the fastest ways to kill motivation is to scroll through social media and compare your life to someone else’s highlight reel.
You’re not seeing their messy drafts, skipped workouts, or anxious nights. You’re seeing their edited life. And comparing your real, behind-the-scenes journey to that is not only unfair — it’s a trap.
A better approach? Compare yourself to where you were last month. Last year. Last week.
Look at how far you’ve already come. Think about what you’ve learned, how you’ve grown, or what you’ve overcome.
Even if you feel like you’re standing still, you’re likely miles ahead of where you started.
You can make this concrete: write down three things you’ve accomplished in the past six months — even small ones. Then reflect on how those wins prove your capacity to keep going.
Remember: progress isn’t about being better than them. It’s about being better than the person you used to be.
15. Start a gratitude habit
It’s easy to get stuck thinking about what you haven’t achieved yet. But taking time to notice what’s already good in your life can completely shift your mindset. Make a habit of writing down a few things you’re grateful for—this could be your health, your job, a recent success, or even something as simple as your morning coffee. Gratitude creates mental space for motivation because it reminds you that progress is already happening.
You don’t need to write a novel. Just jot down three things every evening or first thing in the morning. Over time, you’ll train your brain to focus more on what’s working than what’s missing. Stick that list on your fridge, your mirror, or even use it as your phone wallpaper for a regular reminder.
16. Show up for your goal every single day
Even small actions count. You don’t need to run a marathon or finish an entire project in one sitting. Sometimes, 10–15 minutes is all it takes to keep your momentum alive. Consistency beats intensity when it comes to long-term progress. The important thing is to build the habit of showing up.
For example, if you’re learning a new language, five minutes reviewing flashcards each day can do more for your brain than cramming once a week. The more frequently you engage with your goal, the more your brain releases dopamine — the “do-it-again” chemical — which naturally boosts motivation.
17. Don’t let overthinking kill your momentum
Thinking is useful. Overthinking is not. If you catch yourself planning endlessly or worrying about “what ifs,” that’s your signal to act. Start with the smallest possible task — open the document, put on your running shoes, send the email. Action breaks the cycle of analysis paralysis.
One trick: write down everything swirling around in your head. Then choose one small thing from that list and do it immediately. Momentum comes from movement, not perfection.
18. Make your routines work for your goals
Motivation isn’t just about willpower — it’s also about systems. Structure your day so your goals are built into the rhythm of your life. This means planning time blocks for focused work or practice, and setting yourself up for success by removing friction.
For instance, if your goal is to write a book, maybe you sit down at your desk with a cup of tea every morning at 7 a.m. before the world wakes up. If you’re training for a triathlon, build your evenings around recovery: stretching, nutrition, sleep. When your habits support your vision, your energy follows.
19. Protect your time like it matters — because it does
Your calendar is a reflection of your priorities. If it’s full of other people’s demands, it’s time to start saying “no” more often. Carve out dedicated time for what matters most to you, and treat that time like an unmissable appointment.
Block out space for progress — even if it’s just 30 minutes a day — and don’t give it away unless absolutely necessary. For example, you could set a recurring calendar event labeled “Project Focus” or “Training Time.” That mental commitment makes it more likely you’ll show up.
You can still make room for others, but you get to decide when and how. Owning your schedule is one of the most powerful things you can do to stay in control and keep moving forward.
20. Get comfortable saying “no” — and mean it
Protecting your time means learning how to turn things down without guilt. It’s not selfish — it’s strategic. Every time you say “yes” to something you don’t really want or need to do, you’re saying “no” to something that matters more. The key is to say “no” clearly, kindly, and without overexplaining.
You don’t owe anyone a full breakdown of your calendar. A simple, respectful response is enough:
“Thanks for thinking of me — I’m focusing on something personal right now, so I’ll have to pass.”
Or: “I’d love to join another time, but I’ve got a commitment I can’t move.”
Think of it like training a muscle. The more you practice setting boundaries, the easier it gets. And over time, people will begin to respect your time the same way you do.
21. Reach out when you hit a wall
There’s no prize for doing everything alone. If you’re stuck, overwhelmed, or spinning your wheels, that’s not a sign of failure — it’s just feedback. Sometimes what you need isn’t more discipline, it’s support.
Help can look like a lot of things:
- Asking a friend to look over your résumé because you’ve stared at it too long.
- Texting someone to keep you accountable for going to the gym twice a week.
- Hiring a coach or finding a mentor to guide you through the hard parts.
- Even just venting to someone you trust can unlock a solution you didn’t see on your own.
You don’t have to do it all — and you don’t have to do it alone.
Summary:
Staying motivated isn’t always easy — even the most disciplined people struggle with it from time to time. Whether you’re chasing a long-term dream or just trying to get through a tough week, motivation can fade, stall, or vanish completely.
The good news?
There are practical, realistic ways to reignite your drive and keep moving forward, even when you don’t feel like it. Here’s a breakdown of strategies that can help you build and sustain motivation in your everyday life:
- Break Down Big Goals
Turn ambitious dreams into smaller, manageable tasks you can measure and accomplish one step at a time. - Make a Simple Action Plan
Create a clear, flexible outline of steps you need to take. Keep it realistic and revisit it often. - Keep Goals Visible
Post your plan where you’ll see it daily to stay reminded of your direction. - Tie Hard Work to Purpose
Remind yourself why you’re doing the hard stuff. Connecting challenges to a deeper reason helps you push through. - Track Your Progress
Celebrate small wins. Use visual reminders or logs to see how far you’ve come. - Reward Yourself
Give yourself something to look forward to after hard work — a treat, break, or something that supports your progress. - Do Something You Enjoy Daily
Recharging with things you love helps you avoid burnout and keeps your energy high. - Plan for Setbacks
Expect obstacles. Have a go-to strategy for when motivation dips, and don’t treat setbacks as failure. - Use Personal Mantras
Choose empowering phrases to repeat daily — these can reinforce belief in yourself and keep you focused. - Practice Positive Self-Talk
Catch and reframe negative inner dialogue. Treat yourself with the same kindness you’d give a friend. - Build Confidence with Accomplishments
Do something bold or meaningful — even a small success can re-ignite your drive. - Reframe Unpleasant Tasks
Focus on the benefits or enjoyable aspects of things you usually dread. - Surround Yourself with Supportive People
Connect with others who share your goals. They’ll keep you motivated and offer useful insights. - Only Compare Yourself to Past You
Avoid comparing yourself to others. Measure growth based on where you were before. - Practice Gratitude
Regularly write down what you’re thankful for. Gratitude builds a positive mindset that fuels motivation. - Work on Your Goal Every Day
Even small steps count. Consistent effort, even just 15 minutes, keeps momentum alive. - Stop Overthinking
Thinking too much can stall progress. Take action — even a tiny one — to break the cycle. - Build Routines Around Your Goals
Make working toward your goals part of your daily habits so that progress becomes automatic. - Take Control of Your Time
Say “yes” to what matters most and learn to protect time for your personal priorities. - Say “No” Without Guilt
Politely turn down distractions and commitments that don’t align with your goals. - Ask for Help When You Need It
Don’t hesitate to seek support, advice, or collaboration — everyone needs it at some point.
