How to Keep Going When Motivation Fades

There are days when motivation feels like a distant memory. Projects feel overwhelming, energy is low, and the drive to take action seems to vanish. On those days, I sometimes find myself binge-watching movies, scrolling endlessly through reels, or doing things that don’t align with my goals—just to fill the void and escape the pressure. It’s normal—motivation isn’t constant. The key is learning how to keep moving forward, even when it fades.

 I’ve experienced this many times. There were weeks when proposals went unanswered, or when a training session didn’t go as smoothly as I hoped. Some days, I just wanted to stop, sit down, and let things pass. But I realized that waiting for motivation to magically return often meant losing valuable time and momentum.

One framework that helped me understand these moments is the Emotional Cycle of Change, developed by psychologists Don Kelley and Daryl Conner. This model outlines five emotional stages most people go through during voluntary change:

1. Uninformed Optimism – Feeling excited about a new project or goal.

2. Informed Pessimism – Realizing it’s harder than expected, motivation drops.

3. Hopeful Realism – Learning small wins matter and progress is possible.

4. Informed Optimism – Confidence builds as skills improve, and momentum returns.

5. Completion – Achieving the goal and feeling a sense of accomplishment.

Recognizing that low motivation is a natural stage in this cycle helped me accept my feelings without guilt and focus on the next small step.

Instead of waiting for motivation, I rely on discipline, routines, and small actions. Writing one email, preparing one training slide, or studying a new skill—even a little—can create momentum.

I also remind myself of the bigger purpose behind my work. When I feel stuck, I think about the clients I’m helping, the students who learn from me, and the growth I’ve achieved over the years. This sense of purpose becomes a compass, guiding me forward when motivation is fleeting.

Tips to Keep Going When Motivation Fades

• Break tasks into small steps: Focus on doing just one small thing instead of tackling everything at once.

• Rely on routines and habits: Momentum comes from consistent actions, not fleeting feelings.

• Reconnect with purpose: Remember why you started and who benefits from your work.

• Understand the emotional cycle: Accept low motivation as a normal stage in growth.

• Limit distractions: Notice when you’re doing things that don’t align with your goals and gently redirect yourself.

• Celebrate progress: Even tiny wins matter—they build confidence and motivation.

Motivation may ebb and flow, and sometimes we distract ourselves when it’s low—but understanding the emotional cycle of change, taking small steps, and keeping your purpose in mind can carry you forward, even on the hardest days.