It happens every year, usually right around now. The initial burst of New Year energy is a
distant memory, and the finish line still feels impossibly far away. For me, this feeling often
hits in the fall. The days get shorter, my to-do list seems to get longer, and a specific kind of
weariness sets in. It’s a deep-seated fatigue that has less to do with being tired and more to do
with feeling depleted.
I remember one year in particular when this slump hit me like a ton of bricks. I was working
on a huge personal project I had been so passionate about in January. By October, just
looking at it filled me with a sense of dread. My motivation was gone. I felt like I was wading
through mud, and the easiest thing to do seemed to be to just stop, to give up and tell myself,
“I’ll try again next year.”
That feeling of wanting to quit is something I think we all face. It’s a natural part of any long
journey. But giving up felt like a betrayal of the person I was nine months earlier—the one
who was so full of hope and drive. So, I decided to fight back. Not with brute force or by
“hustling harder,” but by learning to work with my energy, not against it. I had to learn how
to stay motivated when my inner fire was barely a flicker. If you’re feeling that same way
right now, I want to share what I learned on my own journey to overcome burnout and
rediscover my drive.
Why Motivation Fades (And Why It’s Not Your Fault)
First, let’s be kind to ourselves. Motivation isn’t a limitless resource. It’s an emotion, and like
all emotions, it ebbs and flows. We often set massive, year-long goals and expect our
enthusiasm to stay at a constant high. That’s an unrealistic expectation.
Life gets in the way. Unexpected challenges arise, our priorities shift, and the sheer length of
time can wear down our initial excitement. The “messy middle” of any big project is where
the real work happens, and it’s rarely as glamorous as the beginning. Acknowledging that this
dip is normal is the first step. It’s not a sign of failure; it’s a sign that your strategy needs a
refresh.
My Toolkit for Reigniting Motivation
Through trial and error, I developed a personal toolkit of strategies to pull me out of a slump.
These aren’t complicated life hacks; they are simple, intentional shifts in perspective and
action that help me reconnect with my goals and find inspiration when it feels lost.
- Reconnect With Your “Why”
When I was staring at my stalled project, I had completely forgotten why I started it in the
first place. I was so focused on the “what” (the tasks, the deadlines) that the passion behind it
had vanished.
I forced myself to sit down with a journal and answer one question: “Why did this matter to
me in January?” I wrote about the excitement I felt, the impact I hoped to make, and the
personal growth I was seeking. It was like finding an old love letter. It reminded me that this
project wasn’t just another item on my to-do list; it was connected to a deeper part of me.
Your Action: Take 15 minutes. Go somewhere quiet and write down your original “why” for
your biggest goal. Don’t just think about it—get it on paper. Reconnecting with that core
purpose is the fuel you need to keep going.
- Break It Down into “Tiny Wins”
One of the biggest motivation killers is feeling overwhelmed. Looking at a huge year-long
goal in October can feel like standing at the base of a mountain. The solution is to stop
looking at the peak and focus only on the next single step.
For my project, I broke down the remaining work into the smallest possible tasks. Instead of
“Finish Chapter 3,” my goal became “Write one paragraph.” Instead of “Redesign the
website,” it was “Choose a new color palette.”
Completing that one tiny task gave me a small hit of dopamine—a sense of accomplishment.
This created a positive feedback loop. One small win made me feel capable of another. This
is a simple but effective way to boost productivity and build momentum when you’re
starting from zero.
Your Action: Look at your biggest goal. What is the absolute smallest action you can take on
it today? Make it so easy that it feels almost silly not to do it. Do that one thing.
- Change Your Environment
Sometimes, a mental slump is tied to a physical one. I realized I was always trying to work on
my project at the same desk where I felt burnt out from my day job. The space itself was
demotivating.
So, I changed it. I started taking my laptop to a local coffee shop for just one hour a week.
Other times, I’d simply move to the kitchen table or even work outside. The simple act of
changing my physical surroundings was enough to trick my brain into feeling like it was a
fresh start. It helped break the association between my project and the feeling of being stuck.
Your Action: Where do you usually work on your goal? Change it up. Go to a library, a park,
or just a different room in your house. A new view can lead to a new perspective.
- Find External Inspiration and Accountability
When your internal motivation is low, it’s time to borrow some from the outside world. To
find inspiration, I started listening to podcasts about people who had achieved similar goals.
I read books by authors I admired. I immersed myself in stories of perseverance. This
reminded me that struggle is part of every success story.
Even more powerfully, I told a trusted friend about my slump. I didn’t ask them to solve it for
me. I just said, “I’m struggling to stay motivated with this. Could you just check in with me next week and ask how my ‘one paragraph’ went?” That tiny bit of external accountability made a world of difference. I didn’t want to let them down, which helped me show up for
myself.
Your Action: Find a source of inspiration related to your goal—a podcast, a documentary, a
book. Then, text one friend and ask them to be your accountability partner for one small,
specific task.
- Schedule Intentional Rest, Not Collapse
There’s a difference between resting and collapsing. Collapsing is what I used to
do—mindlessly scrolling on the couch, too tired to do anything else. It wasn’t restorative.
Intentional rest is an active choice to do something that refills your energy.
I learned to schedule rest into my calendar just like a meeting. This meant a walk without my
phone, a bath, or reading a novel for fun. By giving myself true downtime, I had more mental
and emotional energy to bring back to my goals. This is a crucial strategy to overcome
burnout for the long term. You can’t pour from an empty cup.
Your Action: Schedule at least one 30-minute block of intentional, screen-free rest into your
calendar this week. Protect that time fiercely.
Keep Going, One Step at a Time
That year, I did finish my project. It didn’t happen in a sudden burst of renewed passion. It
happened paragraph by paragraph, tiny win by tiny win. Learning how to stay motivated
wasn’t about finding a magic bullet; it was about building a system of compassionate self-
management.
The year can feel long, and your goals can feel distant. But you have more strength and
resilience than you think. Don’t give up on your January self. Instead, meet yourself where
you are today with kindness, a fresh strategy, and the courage to take just one more step.
You’ve got this.
If you found these insights helpful and want more practical tips and honest stories about
motivation, overcoming burnout, and finding inspiration throughout the year, subscribe to my
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