How to Improve Motivation: Small Steps to Move Forward
We all have days when motivation feels far away, when even small tasks feel heavy and it’s hard to get moving. Whether it’s working toward a personal goal, getting back into healthy habits, or just managing everyday responsibilities, motivation can feel like an on-and-off switch that you can’t quite control.
But here’s the truth: motivation isn’t magic. It’s not something you either have or don’t have. It’s something you build. And understanding what drives it can help you find your way forward, even on the hard days.
1. Understand What’s Getting in the Way
Before trying to “fix” low motivation, it’s important to understand what’s behind it. Motivation often fades when we’re overwhelmed, burnt out, afraid of failure, or unsure about where to start. Sometimes, mental health conditions like depression or anxiety can also make it harder to take action — not because you’re lazy, but because your mind and body are already working overtime.
Take a moment to ask yourself:
What’s making it hard to get started?
Is it exhaustion, fear, perfectionism, or maybe just too many competing priorities?
Identifying the barrier is the first step toward breaking it down. You can’t find momentum without knowing what’s slowing you down.
2. Find Your “Why”
Motivation thrives on meaning. When you connect your goals to something that truly matters to you, you tap into what psychologists call intrinsic motivation: doing something because it aligns with your values or gives you a sense of purpose.
Ask yourself:
Why does this goal matter to me?
How will it improve my life or align with what I care about?
For example, “I want to exercise more” can feel like a chore. But reframing it as “I want to feel more energized and confident in my body” connects it to something deeper. When your actions reflect your values, you naturally feel more inspired to follow through.
3. Start Small Like Really Small
When you’re stuck, big goals can feel intimidating. That’s why breaking them down into tiny, achievable steps matters. You don’t need to overhaul your entire life to feel motivated; you just need to create small wins that build momentum.
Instead of “I need to write my entire report,” try “I’ll work on it for 5 minutes.”
Instead of “I need to get fit,” try “I’ll walk around the block after dinner.”
Each time you take action, you reinforce the belief: I can do this. Small steps are powerful because they move you from thinking to doing, and motivation often follows action, not the other way around.
4. Create Routines and Supportive Environments
When motivation is low, structure helps. Routines remove the daily decision fatigue that can derail progress. If you can make the decision once, and turn it into a routine. You won’t need to rely on motivation every time.
Try these small shifts:
Pair habits with cues. For example, “After I make coffee, I’ll journal for five minutes.”
Set up your environment. Put your workout clothes by your bed, or place your planner where you’ll see it.
Build accountability. Share your goals with a friend, therapist, or support group. Knowing someone’s cheering you on helps you stay consistent.
Think of routines as scaffolding, they hold you up when motivation wobbles.
5. Watch Your Inner Dialogue
Your mindset plays a huge role in how motivated you feel. If your inner voice says things like “I’ll never get it together” or “What’s the point?”, motivation will always feel out of reach. But if you can shift that dialogue toward compassion and possibility, things start to change.
Instead of: “I failed before, so I’ll probably fail again.”
Try: “Last time didn’t go how I wanted, but I learned from it. I can try differently this time.”
Self-compassion isn’t just kind, it’s motivating. Research shows that people who treat themselves with understanding after setbacks are more likely to bounce back and try again.
6. Rest, Reward, and Reset
We often think we need to push harder when motivation drops, but sometimes, what we really need is rest. Rest restores energy, focus, and emotional balance, it’s the foundation for sustainable motivation.
Give yourself permission to take breaks, to recharge, and to celebrate small wins along the way. Even pausing to recognize progress (“I showed up today, even when it was hard”) reinforces positive momentum.
And remember, rewards don’t have to be big. Listening to your favorite song, making a nice cup of tea, or simply acknowledging that you followed through can all help your brain associate effort with satisfaction.
7. When Motivation Feels Out of Reach
If you’ve tried strategies and still feel stuck, it might be time to look deeper. Persistent lack of motivation can be a sign of depression, anxiety, or burnout and that’s not something you have to face alone. Talking with a therapist can help uncover underlying causes, build emotional tools, and reconnect you to purpose.
Sometimes, motivation doesn’t come from pushing yourself, it comes from getting the right kind of support. We’d love to help on your journey, reach out now.
8. Remember: Motivation Is a Practice
Motivation isn’t about perfection or constant drive. It’s about showing up for yourself, even in small ways, again and again.
Progress often looks like:
Doing one small thing instead of everything.
Being kind to yourself instead of critical.
Trying again tomorrow instead of giving up today.
Every small step counts and over time, those steps become momentum.
So ask yourself:
What’s one small thing you can do today that moves you closer to what matters most to you?
If you find you need help with motivation, reach out to someone at our Richmond office. We’d be happy to get you back on track to improve your motivation.