How to Stay Motivated When Life Feels Overwhelming
We’ve all had times when tasks pile up, challenges feel too heavy, and even getting out of bed seems like a victory. In times like these, motivation feels distant. But the truth is, you don’t need to feel 100% motivated to keep moving forward. You just need small steps and the right mindset.
Why Motivation Feels Hard in Tough Times
When life feels overwhelming, the brain often shifts into survival mode. Stress hormones like cortisol rise, making it harder to concentrate, plan, or feel hopeful. This is why even simple tasks can feel impossible. But the good news is, motivation doesn’t come before action – it often comes after. Taking small steps, even when you don’t feel like it, creates momentum that fuels motivation.
Practical Ways to Regain Motivation
1. Break It Down
Instead of tackling the big picture, focus on the next tiny step. Washing just one dish or writing one email can spark momentum.
2. Celebrate Small Wins
Acknowledge every bit of progress, no matter how small. Your brain releases dopamine (reward chemical) when you recognize accomplishments.
3. Create a Routine
Routines reduce decision fatigue and give structure, making tasks less daunting.
4. Lean on Support
Talking to a friend, family member, or therapist can lighten the load and remind you that you’re not alone.
5. Reconnect With Your “Why”
Remind yourself why a task matters. Whether it’s for your growth, family, or future goals, purpose fuels persistence.
6. Be Kind to Yourself
Self-criticism drains energy. Replace harsh thoughts with gentle reminders: “I’m doing the best I can today.”
Final Thought
Overwhelm doesn’t mean you’re weak; it means you’re human. Motivation isn’t about huge bursts of energy; it’s about consistent small steps that keep you moving forward.
Remember: You don’t have to do everything today. You just have to do something.
By Michael Adjei
