How To Stay Motivated During Challenging Life Phases

Some days, just getting up and facing the world feels like a whole achievement. Maybe you are dealing with a job loss, going through a breakup, experiencing severe burnout, or living one of those stretches where nothing makes sense. It doesn’t mean you’re unmotivated or lazy. It means you’re going through something real, and that’s part of being human.

Things like career milestones can feel irrelevant at times when you’re stuck in survival mode. Sometimes, you just need to take the next small step — and that’s enough. Even if that next step is just drinking water, making your bed, or finally logging out of that online blackjack Michigan tab you’ve been scrolling to numb the stress. (We’ve all been there.)

Motivation Is Structure

The biggest myth about motivation is that it strikes like lightning. But most of the time, motivation comes after you take action, not before. It’s built through rhythm, repetition, and small wins that remind you: “Yeah, I can do this.”

And when life gets messy, structure helps.

You don’t need to master all five. Just focus on the ones that feel manageable today. The rest will follow.

When You’ve Lost Your Spark

You know those days when nothing feels worth it? Your to-do list might be full, but your energy is gone. You’re not lazy. You’re overwhelmed, probably tired, and most likely disconnected from your “why.”

Here’s something practical: take 10 minutes and ask yourself why you started the things you care about. Maybe it was for your family. Maybe it was a version of yourself you believed in. That person still matters. That reason still counts.

If it helps, say it out loud. Write it on a Post-it. Text it to a friend. Keep it in sight. Because that “why” isn’t just words — it’s fuel.

Small Steps That Actually Help

You don’t need to overhaul your life. In fact, when things are tough, drastic changes often backfire. What you need is small, consistent action — the kind that feels doable even on your worst day.

Here’s a list of things you can try this week. Pick what fits. Ignore what doesn’t.

• Go for a 10-minute walk (no phone, just you).

• Send a “just checking in” text to someone.

• Cross one annoying thing off your list (even if it’s “do the dishes”).

• Celebrate a tiny win — like getting out of bed without snoozing.

• Try something new (yes, even a new playlist counts).

• Start a “motivation journal” and write one sentence a day.

• Change your scenery—even moving to another room helps.

• Say “no” to one thing that drains you.

These steps aren’t dramatic, but they create momentum. And momentum is what pulls you out of stuck places.

What the Experts Say

According to the experts at Blackjackdoc, staying on track long-term has little to do with willpower and everything to do with the environment you build for yourself. That includes routines, support systems, and how you talk to yourself.

Here’s what works:

1. Healthy routines > random sprints

You don’t need 5 a.m. workouts and green smoothies. Just pick something that energizes you — a 15-minute stretch, a quiet breakfast, a screen-free hour before bed. Repeat it daily.

2. Ask for help (even if it’s awkward)

We tend to isolate when things get hard. But reaching out — even just to say “I’m not okay” — can lighten the emotional load more than you think.

3. Rewrite failure as feedback

So something didn’t work. Okay. What can you learn from it? What can you tweak? This isn’t the end of the road — it’s just part of the map.

How to Make Progress Feel Real

Progress feels better when you can see it. That’s where simple tools come in handy. You don’t need fancy apps. A piece of paper works. What matters is tracking what you’ve done — because your brain craves that sense of closure.

People Are Your Safety Net

When you’re in a hard place, it’s easy to think, “I don’t want to burden anyone.” But the people who care about you want to be there. Give them a chance.

Start small: send a message, share a win or a frustration. Let them show up.

And when someone else needs you? Show up, too. Helping others is also a powerful way to feel reconnected, useful, and motivated.

If you don’t have a strong support circle right now, that’s okay. Consider a support group, a therapist, or even an online community that aligns with your values. You’re not meant to go through this alone.

You don’t have to feel good every day. You just need to keep going.

Some days, motivation will come from music, a friend, a memory, or even just a walk around the block. Other days, it might feel like dragging your feet through mud. But even then, the fact that you’re still trying means something.

And if all you do today is breathe, check off one small task, or say one kind word to yourself — that’s enough. You’re still in the game. And that’s what matters.