Tired of losing steam? Here’s how to stay motivated

Motivation can feel easy one day and impossible the next. 

Some mornings you’re ready to tackle your to-do list; other days, just getting out of bed feels like an accomplishment. 

So, how do you stay motivated consistently?

This blog article explains what motivation really is, why it can disappear, and what to do when it does. It offers 10 realistic, science-backed strategies to help you stay motivated in your day-to-day life. 

Whether you're chasing a big goal, changing a habit, or just trying to keep going when things feel hard, these tips can help.

What is motivation?

Motivation is the internal or external force that encourages action. It's what pushes someone to start a new project, form a habit, or stick with a challenge.

There are two kinds:

Intrinsic motivation comes from within. It's the drive to do something because it feels meaningful or enjoyable. For example, someone might learn to cook because they enjoy being creative in the kitchen.

Extrinsic motivation comes from outside rewards or pressure, like working overtime for a bonus or training hard to win a trophy.

Both types matter. Intrinsic motivation can carry you through the daily grind. Extrinsic motivation can help you show up when things get tough.

What causes a lack of motivation in the first place?

Feeling unmotivated doesn’t mean you’re lazy—it usually means something deeper is going on. Common causes include:

• Boredom. Doing the same things every day can make even fun activities feel dull.
  
  
• Self-doubt. If you’re constantly second-guessing yourself, it’s hard to get started.
  
  
• Burnout at work. Too much stress without enough rest drains your energy and focus.
  
  
• Fatigue. Not getting enough sleep or rest makes everything feel harder.
  
  
• Feeling overwhelmed. When the list is too long, starting can feel impossible.

Do any of these sound familiar? Recognizing what's going on can be the first step to turning things around.

How can you get motivated?

Sometimes, the hardest part is just getting started. 

Here are a few small actions that help:

• Set a timer. All you need is just 5 or 10 minutes, then begin. Often, momentum kicks in.
  
  
• Change your environment. A new setting can reset your brain. Try working in a library or going outside for a walk while thinking through your plan.
  
  
• Use positive reminders. Place sticky notes with encouraging words in your workspace.

Making that first step feel easier can be more powerful than waiting for motigratitudevation to strike.

How to keep motivated: Ten strategies to maintain drive and accomplish goals

There are plenty of ways to stay motivated, but these 10 strategies are easy to try and proven to help. If you’re wondering how to keep motivated over time or how to remain motivated through ups and downs, this list has you covered.

1. Create a vision board

Use images, quotes, and words that reflect your goals. If you’re working toward running a 5K, for example, cut out pictures of running shoes, medals, or people jogging. Hang the board where you’ll see it daily—it keeps your goals front and center.

2. Build consistency in small doses

Start tiny. Five minutes of journaling or a 10-minute walk may not seem like much, but these small actions build powerful routines over time. Try setting a reminder at the same time each day to make it a habit.

3. Make tasks fun

Change the playlist, move to a new spot, or challenge yourself. Turn cleaning your room into a timed race against the clock. Studying? Try a new app or work at a local café instead of at home.

4. Celebrate achievements

Don’t wait until the final goal to feel proud. Finished writing two pages of your paper? Treat yourself to a favorite snack. Did you take your first workout class in months? That’s worth acknowledging.

5. Be grateful

At the end of each day, jot down three things you’re thankful for. Gratitude helps you focus on progress instead of perfection. Even on bad days, you might be grateful for having tried.

6. Allow for flexibility

Plans change. Maybe you planned to cook every night but realized you need a meal delivery service a few times a week. That’s okay. Being flexible helps you stay on track long-term.

7. Practice visualization

Picture yourself at the finish line. Imagine opening that acceptance letter, completing the project, or hitting your savings goal. Use details: what are you wearing, where are you, how does it feel?

8. Keep a “completed” list

At the end of each week, list what you’ve already finished. This could be work projects, errands, or even things like calling your grandma. Looking back shows how far you’ve come and can keep you motivated.

9. Rely on a support system

Tell someone you trust what you’re working on. Ask them to check in weekly or to celebrate small wins with you. Whether it’s a coworker, friend, or family member, support keeps you going.

10. Practice self-care

When your body is cared for, it’s easier to stay focused and energized. Here’s what that can look like:

Exercise regularly

Even 20 minutes a day can improve mood and help you think more clearly. Walk, stretch, or dance—whatever you enjoy.

Eat a healthy diet

Try adding leafy greens, berries, or healthy fats like avocado to your meals. Brain-friendly foods keep you alert and reduce energy crashes.

Prioritize quality sleep

Sleep restores your focus and motivation. Create a bedtime routine, reduce screen time before bed, and aim for consistency.

Make time for friends

Social time doesn’t have to be fancy. A quick phone call or a walk with a friend can improve your mood and help you feel supported.

Try relaxation techniques

Try deep breathing, gentle stretching, or using a guided meditation app during stressful moments. These habits can lower stress and boost energy.

What should you do if you lose motivation?

If you lose motivation, that doesn’t mean you’ve failed. It means it’s time to try something different. 

Here are a few tips:

• Remind yourself of your “why.” Think about why you set the goal in the first place. Write it down where you can see it.
  
  
• Break it down. Choose one small task to do today. Even making your bed or sending one email counts.
  
  
• Start fresh. Give yourself permission to reset. Pick up where you left off without guilt.

So, how do you stay motivated when things get hard? You give yourself the space to adjust and the tools to restart.

Stay motivated and stress-free to complete your goals

The best strategies to stay motivated are the ones that help you reduce stress and keep your mind clear. Mental clarity makes everything feel more doable.

Need help focusing? Download a focus training app. Feeling anxious? Try a meditation app for anxiety. These tools make it easier to stay calm, focused, and motivated.

FAQ on staying motivated

Can meditation help increase motivation?

Yes. Meditation lowers stress, helps you focus, and makes it easier to take action. Even five minutes a day can increase your mental energy.

How are motivation and discipline different?

Motivation helps you start. Discipline helps you keep going. Together, they help you stay on track even when things get hard.

What should I do to remain motivated when I feel overwhelmed?

Try one of these ways to stay motivated:

• Simplify your to-do list.
  
  
• Ask a friend to help break things into steps.
  
  
• Do just one task and celebrate that win.

Ready to make staying motivated easier?

Motivation doesn’t have to rely on willpower alone. By changing small habits and using strategies that actually work, you can build the focus and energy needed to reach your goals.

And that’s where downloading the Elevate app comes in. With brain training designed to improve focus, memory, and mental strength, the app supports the skills that keep you motivated—day after day.

Big changes start with small wins—Elevate helps you achieve both.