Ever have one of those weeks (or months) where everything seems to fall apart? Deadlines missed, plans canceled, bad news rolling in back-to-back – it’s easy to feel like life is working against you. I’ve been there more times than I’d like to admit. But over the years, I’ve developed some real, practical ways to stay motivated when everything seems to go wrong.

If you’re looking for tips on how to stay motivated during hard times, you’re in the right place. Let me share what works for me—and might work for you, too.

1. Allow Yourself to Feel the Frustration

Before we talk solutions, let’s keep it real: pretending you’re fine when you’re clearly not only delays your ability to bounce back. Motivation doesn’t mean ignoring reality – it means working through it.

I give myself a “grace window” (usually a few hours or one day max) to just feel. Whether that means venting to a friend, journaling, crying, or just lying in bed – acknowledge your emotions before trying to power through them.

2. Focus on Micro-Wins

When everything feels out of control, I shrink my to-do list down to one or two small, manageable goals. Some days, the win is as simple as getting out of bed, taking a shower, or replying to one email.

Small wins build momentum. Momentum builds confidence. Confidence brings back motivation.

Try asking yourself: What’s one thing I can do today that future me will thank me for?

3. Change the Scenery, Change the Energy

This sounds basic—but it’s powerful. When I feel stuck or defeated, I physically move.

That might look like:

• A quick walk outside
• Rearranging my workspace
• Going to a local café
• Taking a workout class

Sometimes your brain just needs a new vibe to reset. Motivation often follows motion.

4. Limit the Noise (And the Comparison Game)

Social media can be motivation’s worst enemy when you’re down. When I’m struggling, I intentionally mute or unfollow anything that fuels comparison or self-doubt.

Instead, I curate my digital space with inspiring podcasts, motivational playlists, or uplifting content that speaks to where I want to be—not where I feel stuck.

5. Revisit Your ‘Why’

In hard seasons, I always go back to why I started in the first place.

Whether it’s a career goal, a personal dream, or just trying to become the best version of myself—I reconnect with that deeper purpose. I literally write it down or say it out loud.

When you’re grounded in your why, it’s easier to push through the “what now?”

6. Talk It Out (Or Write It Out)

Sometimes motivation comes back after a good conversation or journaling session. When things aren’t going right, our brains can spiral into worst-case scenarios. Talking with a supportive friend or writing things down helps me untangle those messy thoughts.

Don’t underestimate the power of getting it out of your head.

7. Remind Yourself: It’s Just a Chapter, Not the Whole Story

One of the most motivating thoughts I cling to in tough times: This is temporary.

Nothing lasts forever – not even the bad days.

Every hard moment I’ve survived has shaped me into someone stronger, wiser, and more resilient. That alone is reason enough to keep going.

Final Thoughts: Staying Motivated When Life Feels Heav

Life will throw curveballs—that’s a given. But your ability to stay motivated when nothing is going right is what sets you apart. Be gentle with yourself, take one small step at a time, and remember: setbacks don’t define you. Your comeback does.