Ever feel like your get-up-and-go just got up and went? We’ve all been there. You’re stuck in a slump. Motivation feels like a distant memory and even small tasks seem like climbing a mountain. It’s frustrating and can make you feel pretty helpless. But here’s some good news: slumps are temporary and you absolutely have the power to pull yourself out.
I get it. Life throws curveballs. Sometimes it’s easy to fall into unhealthy patterns. Our founder here at GoodExistence.com Stephen Montagne knows this journey intimately. He battled gaming addiction binge eating and general laziness. He felt stuck too. But he found his way through losing over 110 pounds and building a life filled with purpose balance and joy. His experiences remind us that change is possible one step at a time.
So if you’re looking for that spark here are 16 ways to get motivated and find your groove again.
1. Start Incredibly Small
Overwhelm is motivation’s biggest enemy. Don't try to do everything at once. Want to exercise? Start with a five-minute walk. Need to clean? Tidy one small corner. Stephen found that breaking monumental tasks into tiny manageable actions was key. That’s how he began his weight loss journey. Not with a massive diet overhaul but with one small healthy choice then another. These tiny wins build momentum.
2. Reconnect With Your "Why"
Why do you want to get motivated in the first place? What’s the deeper reason? Is it for your health your family your passion project or your peace of mind? Write it down. Keep it visible. When motivation wanes your "why" can be the fuel that keeps you going. Stephen's "why" evolved over time but a core part became living a life that honored his values and his faith.
3. Change Your Scenery
Sometimes a simple change of environment can do wonders. If you work from home try a coffee shop or a library for a few hours. If you’re stuck indoors go outside. Fresh air and a new perspective can jolt your brain out of its rut.
4. Move Your Body (Even a Little)
Exercise releases endorphins which are natural mood boosters. You don’t need an intense gym session. A quick walk some stretching or dancing to your favorite song can shift your energy. Think of it as moving the stuck energy out.
5. Break It Down
Big goals are exciting but can also feel daunting. Break them into smaller actionable steps. Instead of "write a book" try "outline one chapter" or even "write for 15 minutes." Stephen applies this to his work too. He focuses on short bursts of deep work usually 2-4 hours rather than trying to grind all day. This makes productivity feel achievable not exhausting.
6. Celebrate Every Small Victory
This is huge. Acknowledging your progress no matter how small reinforces positive behavior. Did you choose a healthy snack instead of junk food? Celebrate it. Did you complete that tiny task you set? Give yourself a mental high-five. Stephen made celebrating small wins a cornerstone of his transformation. Losing 110 pounds wasn't one event. It was thousands of small victories celebrated along the way.
7. Talk It Out
Share your struggles with a trusted friend family member or mentor. Voicing your feelings can lessen their power. Sometimes just saying it out loud helps you see solutions you hadn’t considered. Plus a little encouragement from someone who cares can make all the difference.
8. Curate Your Input
What are you feeding your mind? If you’re constantly consuming negative news or scrolling through discouraging social media it’s going to impact your motivation. Try listening to uplifting podcasts inspiring audiobooks or music that makes you feel good. Be intentional about your mental diet.
9. Practice Daily Gratitude
It sounds simple but it’s incredibly powerful. Take a few moments each day to reflect on what you’re thankful for. This shifts your focus from what’s lacking to what you already have. Stephen incorporates daily gratitude into his routine. It helps him maintain perspective and appreciate the journey.
10. Prioritize Rest
Sometimes a lack of motivation is simply your body and mind crying out for rest. Pushing through exhaustion rarely leads to good results. Ensure you’re getting enough quality sleep. A well-rested mind is a more motivated mind.
11. Declutter Your World
A cluttered physical space can lead to a cluttered mental space. Take some time to declutter your desk your room or even your digital files. Creating order externally can bring a sense of calm and control internally making it easier to focus and feel motivated.
12. Learn Something New
Engaging your brain in a new way can be incredibly stimulating. Learn a new skill a few phrases in a new language or read about a topic that fascinates you. The sense of accomplishment and discovery can spill over into other areas of your life.
13. Help Someone Else
Shifting your focus from your own problems to helping others can be a surprisingly effective motivator. Volunteer your time offer a listening ear or do a small act of kindness. It provides a sense of purpose and connection which are powerful antidotes to feeling stuck.
14. Visualize Your Success
Take a few minutes each day to vividly imagine yourself achieving your goal. Feel the emotions associated with that success. This mental rehearsal can strengthen your belief in your ability to succeed and make the prospect of taking action more exciting.
15. Tame Your Distractions
Identify what pulls your attention away from what you want to achieve. For Stephen it was gaming and mindless internet browsing. He didn't eliminate them overnight. He gradually reduced the time spent on them and replaced it with more fulfilling activities. Be honest about your distractions and create strategies to manage them.
16. Lean on Your Faith (Or Find It)
For many including Stephen a connection to something greater than oneself is a profound source of strength and motivation. His Christian Orthodox faith became a bedrock providing purpose guidance and resilience. If you have a faith lean into its practices and community. If you don't exploring your spirituality or connecting with your deepest values can offer a similar sense of grounding and direction.
Getting out of a slump isn’t about a magical fix. It’s about taking small consistent steps choosing actions that resonate with you and being kind to yourself along the way. You don’t have to implement all these ideas at once. Pick one or two that feel right for you right now.
What’s one tiny step you can take today to move forward? Just one. That’s all it takes to begin. You’ve got this.
