20 Ways to Stay Motivated During Tough Times

Some days, just getting out of bed feels like a victory.

I get it. I’ve been there, stuck in a cycle of bad habits that felt impossible to break. For me, it was binge eating, endless hours of gaming, and a general laziness that drained all my energy. I felt lost and unmotivated. The mountain of change in front of me seemed too high to climb.

But here’s what I learned on my journey of losing over 110 pounds and finding a life with purpose: motivation isn’t a magical feeling that just appears. It’s something you build one small action at a time. Tough times will come. They always do. But you can build the strength to push through them.

If you’re feeling stuck right now, I want to share what helped me. Here are 20 simple ways to stay motivated when life gets hard.

Start with Your Mindset

How you think about your struggle is half the battle. Before you try to change anything, work on your perspective.

1. Focus on Today. Forget about next week or next month. That’s too overwhelming. Just ask yourself: “What can I do today to move forward?” Win this one day. That’s it.
2. Celebrate the Smallest Wins. Did you get out of bed instead of hitting snooze? Win. Did you drink a glass of water? Win. When I started my journey to lose over 110 pounds, the end goal felt impossible. I couldn’t focus on that. Instead, I celebrated choosing a healthy meal. I celebrated walking for 10 minutes. These small wins build momentum. They prove to you that you can do it.
3. Practice Daily Gratitude. This is simple but powerful. Every day, find three things you are thankful for. It can be the sun shining, a warm cup of coffee, or a friend who checked in. Gratitude shifts your focus from what’s wrong to what’s right.
4. Accept That It Won’t Be Perfect. You will have bad days. You will mess up. That’s okay. It’s part of being human. The goal isn’t perfection. The goal is progress. Don’t let one slip-up convince you to give up entirely.
5. Remember Your “Why.” Why do you want to change? Do you want to be healthier for your family? Do you want to feel more energetic? Do you want to build a life with more purpose? Write your “why” down and put it somewhere you’ll see it every day.

Take Simple Actions

Motivation often comes after you start, not before. You don’t need to feel ready. You just need to take one small step.

6. Create a Simple Routine. A routine gives your day structure when your feelings are chaotic. It doesn’t need to be complicated. Maybe it’s just: wake up, pray, drink water, and get dressed. That’s a great start.
7. Break Big Tasks Down. Is your to-do list overwhelming? Break each item into tiny steps. “Clean the kitchen” becomes “1. Clear the counters. 2. Load the dishwasher. 3. Wipe the counters.” Each small step is easier to start.
8. Use the 5-Minute Rule. If a task takes less than five minutes, do it immediately. Don’t wait. This prevents small things from piling up and feeling like a huge burden.
9. Move Your Body. You don’t have to run a marathon. Just go for a walk. Do some stretching. Put on some music and dance in your living room. Moving your body changes your physical and mental state.
10. Get Some Fresh Air. Step outside for a few minutes. Feel the sun or the wind on your face. It helps clear your head and breaks you out of a stuffy, negative environment.
11. Tidy Your Space. A cluttered space can lead to a cluttered mind. You don’t need to deep clean your whole house. Just clear off your desk or make your bed. A little bit of order on the outside can bring a little bit of peace on the inside.

Lean on Your Support System

You were not meant to go through hard times alone. Reaching out is a sign of strength, not weakness.

12. Talk to a Friend or Family Member. Call someone you trust. You don’t even need to ask for advice. Just sharing what you’re going through can lift a huge weight off your shoulders.
13. Help Someone Else. When you feel helpless, helping another person can be incredibly powerful. It reminds you that you have value and can make a positive impact, no matter how small.
14. Find Your Community. Surround yourself with people who lift you up. This could be your church community, a hobby group, or just a few close friends who support your goals.
15. Disconnect from the Noise. Turn off the news. Log out of social media for a while. Constant negativity and comparison will drain your motivation faster than anything.
16. Listen to Uplifting Music or Podcasts. What you feed your mind matters. Put on some worship music, an inspiring podcast, or a playlist that makes you feel good.

Find Strength in Faith

For me, this was the most important part of my journey. My own willpower wasn’t enough.

17. Lean on Your Faith. There was a time when my own strength ran out completely. I was tired of fighting my bad habits alone. Strengthening my Christian Orthodox faith gave me a rock to stand on. I learned that I didn’t have to carry my burdens by myself. God was there to carry them with me. It gave my struggle a deeper meaning and my life a true purpose.
18. Pray. Talk to God like you would a friend. Tell Him you’re struggling. Ask for strength. Ask for guidance. You don’t need fancy words. Just be honest and open your heart.
19. Read Scripture. The Bible is full of stories of people who went through incredibly tough times and found strength in God. Their stories can bring comfort and perspective. Find a verse that speaks to you and hold onto it.
20. Rest and Trust. Sometimes the most motivated thing you can do is to stop striving and simply rest. Trust that God is in control, even when everything feels out of control. It’s okay to be still and let Him work.

Tough times are not a sign that you are failing. They are a part of life that can shape you into a stronger, more resilient person. You don’t have to fix everything at once. You just have to take the next small step.

So, what is one small thing you can do for yourself today?