How To Manage The Highs and Lows of Motivation
Meaningful Movement
Takeaway: Motivation isn’t a steady current—it’s more like waves in the ocean. Some days, you’re riding high, unstoppable. Other days, you’re just trying to stay on the board. The key to long-term success isn’t relying on motivation to stick around, but learning how to move forward even when it fades.
How to Manage the Highs and Lows of Motivation
Motivation is tricky.
One day, you’re unstoppable—hitting the gym, eating well, feeling like you’ve got it all figured out.
The next day? Not so much.
Everything feels harder, your energy tanks, and suddenly, that fire you had is nowhere to be found.
This is normal. Motivation isn’t something you either have or don’t have—it’s something that fluctuates.
And if you rely on it to keep you consistent, you’ll constantly find yourself stopping and starting.
That’s why learning how to move forward even when you’re not feeling it is so important.
This isn’t a, “be more disciplined” moment. Here’s how to ride the wave of motivation:
Normalize the Lows
Feeling unmotivated doesn’t mean you’ve failed.
It doesn’t mean you’re lazy, and it definitely doesn’t mean your goals are out of reach.
It just means you’re human.
Motivation works in cycles, and waiting to feel “inspired” before taking action is like waiting for perfect weather before leaving the house—you’ll be stuck inside forever.
And if the sun comes out and you do get the chance to leave the house, there’s no guarantee there’s anything exciting to do that day.
Instead, focus on building habits that carry you through those inevitable low-energy days.
If you don’t have the energy for your normal workout, scale it back. Reduce the intensity or shorten it a bit. Perhaps opt for a different form of movement altogether.
If you can’t stick to the perfect meal plan, ask yourself, “what’s the best decision I can make for myself right now?” That will still leave you better off than throwing in the towel.
Create a "Why Reminder"
When motivation is high, everything feels easy. When it’s low, every little thing feels like a struggle. This is where your why comes in.
Your why is your deeper reason for wanting to make a change. Not just “I want to lose weight” or “I want to be healthier.”
Dig deeper.
Ask yourself why at least seven times until you get to the real root of it. (We’ve built a great worksheet to help with this exercise. If you want a copy reply to this email.)
Maybe it’s about setting a better example for your kids, gaining confidence, or proving to yourself that you can follow through.
Write it down. Put it somewhere you’ll see it—your fridge, your bathroom mirror, your phone background.
When motivation fades, your why will remind you why you started in the first place.
Focus on Small Wins
When you’re feeling stuck, aiming for a massive goal can feel overwhelming. That’s why small wins are so powerful.
Instead of thinking, I have to work out for an hour today, shift to I just need to move for five minutes. More often than not, once you start, you’ll keep going.
But even if you don’t, five minutes is still better than zero.
Plan for Energy Slumps
You probably already know the times when you’re most likely to struggle. Maybe it’s after a long workday, when you get home exhausted and all you want to do is collapse on the couch.
Rather than hoping you’ll suddenly feel energized, plan ahead.
If you know you won’t want to hit the gym in the evening, schedule a morning workout instead. Or plan for a day that’s a little less hectic.
Be flexible and adaptable. Most importantly, be honest with yourself about what you will and won’t do.
Reward Yourself
Motivation thrives on rewards—but the trick is to reward effort, not just results.
Waiting until you hit a big milestone to celebrate is like waiting until your birthday to enjoy cake. (Realizing you can eat cake at any time is one of the joys of being an adult.)
Instead, acknowledge the small victories. Did you stick to your plan for the week? Treat yourself to a new workout playlist or a relaxing bath.
Hit a personal record in the gym? Grab a new piece of fitness gear.
Rewards reinforce positive behaviors, making it easier to stay consistent. (And let’s stop lying to ourselves that rewards aren’t nice.)
Reconnect with Joy
Sometimes, motivation fades because things have started to feel like a chore.
If you’re dreading your workouts or forcing yourself to eat meals you don’t even like, of course, it’s going to be hard to stay on track.
Find ways to inject joy back into the process.
Try a new activity, go for a hike, dance in your living room, experiment with new recipes—whatever reminds you that taking care of yourself doesn’t have to be a grind.
Ride The Wave, and Build A Plan To Stay on The Board
Motivation comes and goes, but the people who succeed aren’t the ones who are motivated all the time—they’re the ones who keep showing up even when they aren’t.
Your goal should be to ride the motivation highs when they strike, and keep yourself on your board during the lulls until the next wave arrives.
Start building habits that support your goals, find ways to make the process enjoyable, and trust that small steps will still move you forward. Motivation will return, and when it does, you’ll be ready.
Now, go do something—anything—that brings you one step closer to where you want to be.
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