Sometimes life hits hard, and moving forward feels like dragging your feet through concrete.
I know the feeling. Whether it was the years I spent lost in binge eating, wasting hours gaming, or waking up with regret after drinking too much the night before, I’ve had more than my fair share of moments where I felt stuck. But if there’s one thing I’ve learned, it’s this—forward is forward, no matter how slow it feels.
Words have power. A single quote at the right time can spark something deep inside you. It can be the nudge you need to keep going, even when everything feels heavy. Today, I want to share 20 motivational quotes that helped me push through some of my hardest seasons, along with some real-life lessons I picked up along the way.
Let’s dive in.
1. “Just keep going.” – Unknown
It sounds simple, and that’s why it works. When I was trying to lose over 110 pounds, some days I didn’t want to go on a walk or eat another healthy meal. But I reminded myself over and over: just keep going. Do something today that your future self will thank you for.
Practical tip: Don’t overthink it. Take the next small step. Drink water. Get outside. Journal for five minutes.
2. “Fall seven times, stand up eight.” – Japanese Proverb
Relapses happen. I started and stopped my health journey more times than I can count. The secret wasn’t in perfection. It was in getting up, again and again.
Practical tip: If you mess up, own it. Then reset your intention and take the next right step. You’re not starting from scratch—you’re starting from experience.
3. “Success is not final, failure is not fatal: it’s the courage to continue that counts.” – Winston Churchill
Too often, we want quick wins. The truth? Growth takes time. When I was building a new routine of deep work sessions and healthier habits, I realized that success doesn’t mean I’m done. It means I keep going, even when I don’t feel like it.
Try this: Break your work into 2-4 hour chunks. After each session, step away and celebrate doing the hard thing.
4. “If you’re going through hell, keep going.” – Winston Churchill
There were days when I felt buried in self-doubt and guilt. But slowing down to sit in it never helped. Momentum matters.
Ask yourself: What’s one thing you can do today that moves you forward, even a little?
5. “You don’t have to see the whole staircase, just take the first step.” – Martin Luther King Jr.
Starting is the hardest part. When I finally let go of my all-or-nothing mindset and focused on one small win at a time—like swapping out soda for water—I gained ground faster than ever.
Action step: Choose one small thing today. Just one. Then do it.
6. “Hard times make strong people.” – Unknown
Change doesn’t come in comfort. Your strength grows in the struggle. I didn’t become disciplined by reading books or watching motivational videos. I became stronger by doing the work when I least felt like it.
Encouragement: Next time it feels hard, smile and tell yourself—you’re in the middle of growth.
7. “Discipline is doing what needs to be done, even when you don’t feel like doing it.” – Unknown
Motivation fades. Discipline carries you when motivation is gone. A big breakthrough for me was realizing I didn’t need to feel inspired to take action. I just needed to do it.
Daily habit: Set a simple schedule. Follow it no matter how you feel. Build that discipline muscle.
8. “It does not matter how slowly you go as long as you do not stop.” – Confucius
Progress isn’t always obvious. Some weeks I’d step on the scale and feel like nothing changed. But underneath, it was all adding up.
Reminder: Be patient with yourself. Stay consistent. Growth is happening even if you can’t see it yet.
9. “You miss 100% of the shots you don’t take.” – Wayne Gretzky
Opportunities come quietly. Don’t wait for perfect timing—it rarely comes. Start where you are and make room for progress to show up.
Reflection: What’s one risk you’ve been putting off out of fear? Take that shot this week.
10. “What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
I used to think I was too broken to change. That my past defined me. But the truth is, the strength to grow was always there—I just had to believe it.
Mindset shift: Your past doesn’t limit your future. Who you choose to be right now does.
11. “The best way to get started is to quit talking and begin doing.” – Walt Disney
I used to fantasize about getting healthy while holding a bag of chips. Dreams mean nothing without action.
Check yourself: Are you stuck in analysis mode? Start doing. Action builds confidence.
12. “Everything you’ve ever wanted is on the other side of fear.” – George Addair
Fear held me back so many times. Fear of failing, of looking dumb, of falling into old habits. But when I started pushing through fear, I found freedom.
Challenge this week: Do one thing that scares you a little. Prove to yourself you can handle it.
13. “Don’t let yesterday take up too much of today.” – Will Rogers
We all stumble. I’ve overeaten, skipped workouts, and wasted entire days. But the best days came when I forgave myself and kept moving forward.
Reminder: You’re not your past. Today is a fresh start.
14. “Small deeds done are better than great deeds planned.” – Peter Marshall
Don’t wait for the perfect plan. Do something now. When I began incorporating 15-minute morning walks, it changed my energy for the whole day.
Try this: Pick a small, doable action. Do it today, not someday.
15. “The journey of a thousand miles begins with one step.” – Lao Tzu
You already know what step you need to take. The question is, will you take it?
Commit: Write it down. Speak it aloud. And do it before the day ends.
16. “Every morning we are born again. What we do today is what matters most.” – Buddha
There’s grace in today. You don’t need to wait for January 1. Start fresh now.
Morning tip: Set a daily intention. It could be as simple as moving your body or being kind to yourself. Let that guide your day.
17. “God is within her, she will not fall.” – Psalm 46:5
When things felt darkest, my faith gave me strength. Leaning into God’s presence reminded me I wasn’t doing this alone.
Faith reminder: You are stronger than your fear because God walks with you. You don’t need to carry it all by yourself.
18. “Start where you are. Use what you have. Do what you can.” – Arthur Ashe
You don’t need fancy apps, gear, or perfect conditions. I started by walking laps in my hallway and tracking food with a pen and paper.
No excuses: Look around. What do you have right now that you can use to take a step forward?
19. “He who has a why to live can bear almost any how.” – Friedrich Nietzsche
Find your why. Mine shifted when I realized I wanted to be around for my family, to serve others better, and to glorify God through how I live.
Reflection: What’s your deeper reason for wanting to grow? Keep that front and center.
20. “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
Time passes whether we show up or not. You can be further along a month from now—or exactly where you are. The choice is yours.
Ask yourself: One month from today, what will I wish I had started right now?
If there’s one thing I hope you take away from this, it’s that you are not stuck. You’re in progress. Movement, even if it’s slow, is still movement. Don’t wait until you feel ready—ready doesn’t always come. Start small. Stay steady. And keep your eyes on what matters most.
Before you close this tab, here’s your simple action step:
Pick one quote above that speaks to where you’re at today. Write it down. Stick it on your mirror. Let it remind you that you're capable of more than you think.
You’ve got this.
You’re not alone.
And forward is still forward.
