How to Find and Keep Motivation Even When Things Get Tough (Golden Tips)

Everyone has their own styles of goals, aspirations, and dreams—most likely taking actions towards those. When most people create an official goal for themselves, or envision an end-state for themselves, they notice they have heightened strength/capability to achieve it. The goal itself is often the source of strength. When we or someone has a goal or option which inspires them, it triggers a total energy shift in the direction of realization.

Increased motivation will provide individuals with the ability to overcome fears, doubts, and resistance, with the energy directed towards using focus toward achieving goals. Goals increase self-motivation. The reality of achieving individual goals is a mental experience, for any changes they perceive in confidence and ability become determinants in real-time experience and evaluation of accomplishment. There are absolutely ways to impose a goal – even relative to what an individual deems important.

Conversely, goals can differ from person to person. An inspiring vision is literally a propelling force, which can only be realized through activation and expansion, and the appreciation of the collective involved in achieving that vision. An inspiring vision is founded upon strong, positive values. The lived professional life, of energized people, that directs their behavior, produces unending creativity and productivity, creates value and impact, releases an explosion of energy, encourages people toward achieving the results they only once dreamed of.

Those that act from their spirited vibrant spirit and honest mission act with self-awareness, responsibility, respect and motivation toward themselves, fellow humans, the communities and societies they pursue to live in, and the environment. That said, if you are interested in understanding the motivation around realizing goals and completing the process of success, and in learning strategies that help you maintain motivation and resilience despite all odds, stay with Porfiro until the end of this article.

What is motivation?

Motivation is the driving force. In motivation definition, it is described as the force that causes a person to strive to achieve something. In everyday language, rewards and punishments (the tokens of the “carrot and stick”) are tools that strengthen or destroy motivation; rewards encourage good behavior, and punishments remove bad behavior.

Psychological motivation is a broad topic that discusses the causes of why people learn and remember behaviors, differences in the levels of effort among people, and how social behaviors are acquired. Motivation may be due to a driving force called a “drive” that provides energy for performing an action, but the availability of this force is not adequate; human beings, in addition to the driving force, require purposeful and conscious motivation to act effectively. Hence, motivation is the force that compels individuals to move towards their goals and direct their behaviors, and this force can be controlled by various elements such as rewards, punishments, and personal goals.

Types of motivation

Motivation is divided into two main categories: intrinsic motivation and extrinsic motivation.

Intrinsic Motivation

Intrinsic motivation occurs when an individual is willing or is there to actually do something because of interest, free will, or inner satisfaction. The person enjoys doing the activity either because it is interesting or challenging. Satisfaction and pleasure stem from doing the activity rather than achieving a goal granted by the activity.

Whenever an activity is intrinsically motivated, less or no importance is given to the activity’s outcome. Many activities can involve both intrinsic and extrinsic motivation; moreover, people’s responses to activities may vary. Intrinsic motivation can have different forms, but generally speaking, it is subdivided into the four categories:

1. Motivation to know: When we want to learn about something, we act because we want to acquire new knowledge and understand the new concept.
2. Motivation for enjoyment: Some intrinsic motivation comes from enjoying activities for their own sake, such as exploring, resting, watching TV, listening to music, being creative, or sometimes doing nothing.
3. Intrinsic motivation for doing: Individuals can enjoy completing tasks for the sake of completing tasks, especially if completing the task gives them a sense of achievement. Intrinsic motivation is greatest and most intense when the impulse to exceed our limits is stuff from intrinsic motivation.
4. Finally, intrinsic motivation for experiencing stimulation: which is important for particular tasks we can do for fun or joy and give us a steady flow of either cognitive or sensory stimulation.

Extrinsic motivation

It occurs when a person performs an activity with the intent to accomplish a desired result or for other people; for example, to get paid, to not be punished, because of pressure, and to fulfill the requirements and expectations. Extrinsic motivation is when you do something for the purpose of achieving an outcome that is separate from the activity itself, such as reward or pressure. The important factor of extrinsic motivation is that the activity is performed for reasons that are extrinsically rewarding or pleasing.

Of course, the outcome or the reward may not be present (or possible) during the activity, but the person is being externally motivated because the expectation of some kind of a material reward, recognition, or success is anticipated. Although formal rewards and reinforcement systems (e.g., individual and group monetary rewards, commissions for selling, and so on) may provide motivation to apply one’s best efforts in organizational settings, they can also prompt damaging workplace behavior (e.g., greed, bribery, cheating, falsifying data, aggressive and confrontational assertiveness, workplace sabotage, and so on).

The effect of formal rewards and reinforcement systems can also change an individual’s perceived fairness in relation to others or, instead of developing relationships based on reciprocity, trust, and commitments, may instead, develop instrumental and dependent worker relationships.

Common challenges that reduce motivation in difficult situations

Common challenges that reduce motivation in difficult situations can be examined from two perspectives: intrinsic motivation and extrinsic motivation. Both types of motivation are affected by various factors that may cause a sharp drop in motivation in difficult situations.

Challenges related to intrinsic motivation

Intrinsic motivation occurs when one finds interest or personal satisfaction in an activity or views it as a challenge. Yet this motivation faces several barriers in hard situations:

• Cortisol increases brain impairment under immense stress, inhibiting the ability to focus and make decisions. Dopamine levels then drop, the chemical induced in cognition for feelings of pleasure and motivation, hence sap one of motivation.
• Displeasure of the activity: Eventually, under hard times, an activity that was once fun and fulfilling loosens its hold on one’s joy, and thus intrinsic motivation decreases.
• Depression and Burnout: Numerous repeated failures and long-standing trials may foster learned helplessness-that is the belief that nothing done can ever help, severely damaging intrinsic motivation.
• Thinking about negative thoughts and fears: As a person continues focusing on problem and fears instead of solutions, their intrinsic motivation dwindles while feelings of helplessness and worthlessness increase.

Challenges related to extrinsic motivation

Extrinsic motivation is any kind of motivation for people to behave in a certain manner on account of rewards or punishment, or from social pressure. In difficult situations, a few issues face this type of motivation:

• Increasing pressure and stress: External pressure such as other people’s expectations or imposed conditions may cause anxiety and stress, which may in turn negatively affect extrinsic motivation.
• Less tangible rewards: If external rewards or recognition are decreased or delayed, then the less motivated will be the extrinsically motivated ones. For example, when times are sour financially or when everyone is overburdened, monetary or social rewards become few and far between.
• Being frustrated with outcomes: When the results lead to a discouraging effect or uncertainty of operations through exterior circumstances, there’s little incentive to continue working, and sometimes the person just gives up trying.
• Felt forced, lacked control: As soon as people get a little pressure to do something they have not really chosen or feel any interest concerning it, their extrinsic motivation often decreases, so they may actually start to counteract it by avoidance behavior or even withdrawal.

Learn to utilize these categories wisely, understanding why motivation may weaken during trying times so that the right remedies can be chosen to nourish and fortify it.

Why does motivation decrease in difficult situations?

As soon as you face setbacks and challenging times, your motivation automatically falls. It can fall for several reasons such as feeling in-over-your-head, feeling stressed out, feeling totally burned out, not having clear goals, negative inner dialogue, and a sense of failure. These could create a vicious circle which makes it very hard to keep moving and stay motivated on a challenging path. Some of the strongest reasons are listed below:

• Feeling overwhelmed and stressed: When the workload is piling up or expectations are too high and unreasonable, one feels overwhelmed. Such pressure makes even the initial “first” tasks strenuous, draining the motivation so essential to continuing. Stress also directs the attention of your mind towards managing that pressure, leaving less space for anything else.
• Wrong goals and direction: Clear, identifiable goals are the energizing force that drives you and inspires your passion. Unclear or indefinite goals render the future irrelevant and boring. Then comes confusion, and you might not even have an idea of what to do next.
• Negative self-talk and fear of failure: Lack of confidence and fear of failure are huge motivational issues. If you believe you can’t do it or try to avoid getting into trouble, starting is a struggle. This typically results in procrastination or avoidance, continuing the cycle of negatives.
• Severe fatigue and burnout: Chronic stress and insufficient rest trigger burnout, severely impacting motivation and motivation. In this state, even activities previously enjoyed by an individual no longer have any meaning and indifference and lack of motivation rule.
• Negative environmental factors: Being around negative individuals or people who are not very supportive can drain your motivation. In the same way, a physical environment that is cluttered or unwelcoming can affect your mood and lower your motivation. These factors form a negative cycle that makes it even harder to push forward.

It’s worth understanding these factors, especially when times are difficult, because it’s the basis for actually doing something about problems and remaining energized. By understanding what drains your internal and external motivation, you can employ strategies to manage stress, establish clear goals, and challenge negative thinking. It serves to break down negative habits and channel your energy and focus away from problems and toward solutions and momentum.

Second, awareness of these factors allows you to structure your situation and surroundings in ways that will encourage motivation—e.g., establishing clearly defined and realistic goals, strengthening supportive convictions, and enhancing social support. And third, this awareness allows you to better resist pressures and obstacles and make proper preparations, facilitating the path to your goals.

Changing Perspective: The Key to Staying Motivated

One of the better secrets to staying motivated despite adversity is to change the manner you perceive problems and challenges. When you can alter the way you perceive challenging circumstances, not just does tension and pressure melt away but also your interest and passion to continue. This allows you to think less and fret less about problems and failure, and increasingly about possibilities and solutions, so that you can learn from every experience—however tough.

Introducing Cognitive Reframing

One effective attitude change technique is cognitive reframing. It allows you to recognize negative, restrictive thinking and exchange it for positive, constructive thought. Rather than saying, for example, “I’ve failed and can’t succeed,” you would say, “This experience is a learning experience that brings me closer to success.” Cognitive reframing ultimately frees you from the cycle of negative thinking and diverts your attention away from problems and toward realistic solutions and actions.

Replacing Negative Thoughts with Positive, Positive Thoughts

You need to accept and recognize your negative thoughts first to replace them with positive ones. Then, questioning yourself with questions like, “Is this thought really true?” or “What evidence do I have that disproves this thought?” you can start reconditioning your mind. Refocusing reflectively on strengths and previous successes, reminding one why one started and why goals matter, and being thankful for what one owns all support positive thinking. This exercise exchanges despair with a feeling of increasing hope and internal motivation.

A Real-Life Example

Thomas Edison Thomas Edison was an excellent example of someone who kept himself motivated by changing the way he thought. After attempting thousands of times to invent the light bulb, instead of calling himself a failure, he would state, “I have not failed. I’ve just found 999 ways that won’t work.” This positive thinking and cognitive restructuring led him not to give up and ultimately to achieve his enormous success. Edison’s life reminds us that being open to a change of mind and turning failure into your chance is an excellent secret to staying motivated in the face of difficult tasks.

Practical techniques for staying motivated in difficult situations

Friedrich Nietzsche, the great philosopher, has a popular quote: “He who has a way to live can bear almost any how.” Even the single sentence is a truism that will get you through when all seems to be going against you! Below are some tips for actually staying motivated and keep building and progressing in life difficult times:

1. Always Keep Your “Why” in Mind

When you feel like giving up, always remember why you started to begin with. Perhaps it is for your family, for your purpose or for the pursuit of your dream, remembering your “why” will get you back to your inner flame. That inner flame for every person will be unique to them and will be used to honor their fundamental purpose. In all that you do, when you can identify with the ultimate end as to why you are doing it, challenges begin to become stepping stones beneath your feet.

2. Stay physically active

This is a useful tip for nearly everybody. Exercise does your body good, but it can literally save your mind. Whenever you’re stuck, stressed, etc., a bit of walking, running or gyming can do a great deal more to get your head straight than you imagine. Physical exercise releases endorphins so you get an all-natural energy and mood boost. Working out is like hitting the reset button, and you get to view your issues with a new perspective.

3. Take regular breaks

At times, knowing how to keep motivation up may involve knowing when to step away for a small break, even if it’s just for a second. In fact, taking a break during your work can play just as significant a role for completing important tasks in the workday. Spending long hours often short-circuits the brain. Science suggests this occurs when we’ve been sedentary too long.

Even a quick trip to the water cooler will increase blood flow in your body. When this happens, more oxygen reaches your brain so you can think more clearly. Moving, hence regular, and active breaks are an important part of productivity in work. More importantly . . . finding the balance is important; having too many breaks throughout the workday can be negatively impacting, just like having no breaks at all.

4. Set your goals and write them down

If ever you find yourself lost and unmotivated, most of the time the simplest way to get back on track is by remembering your goals. What are you attempting to accomplish? Why did you wish to accomplish it? Quite often, remembering your goals and why they were important will be sufficient to make your motivation kick back in.

5. Divide big Goals into Small, More Manageable Steps

Occasionally the burden of doing it all can be brought into perspective as an overwhelming force. If you take those large goals, you have and break them up into smaller steps, you can make the work not look so intimidating. Each small success builds on momentum, so don’t ignore all those successes—or better yet, keep track of them and mark them down.

6. Tell Others Your Goals

Be clear with family and friends about what you want to do at work because they can help you stay accountable. If you trust your co-workers, let them in on it as well, unless you plan on leaving your job. There is no way to know if this will impact your desire to leave or your position.

7. Clarify for Yourself When You Are Most Productive

At first glance, this point might seem to apply more to remote workers than office employees, because those with more flexible schedules have the opportunity to set their own working hours. Often, this method allows them to plan their tasks for times when they know they will be most productive. Or at least, it should be that way. But even those who work in traditional office environments can exert some control over this. Usually, employees do not spend their entire workday on a single task.

Therefore, it can help identify tasks that require more focus and motivation. After doing this, they can schedule high-focus tasks during their most productive hours. For example, if you know that midday sluggishness affects you, plan important tasks for times when you feel more awake. Understanding when you are most productive can help you know how to stay motivated.

8. Foster a positive atmosphere for yourself

Fill your space with positivity in any way you like: inspirational posters, happy music, or supportive friends! Just do your best to make it as positive an environment as you can!

9. Keep Growing

Another awesome way to keep motivation going even when the days are hard is to keep growing. When you run into hardships, always try to turn that drawback into a positive and see if you can learn anything from that drawback. You could turn to a book, take a course, or even ask someone for help who experienced the same toughness. By creating time to learn keep growing, you will find your motivation and purpose again.

10. Recognize Where You Are and Thank Yourself for It

Recognize where you have been. We typically acknowledge where others are in terms of effort and progress, but we rarely recognize where we stand. Take that moment to recognize where you are, so that you can boost your confidence and stay focused on your goals. You can recognize your efforts in many different ways. One day you can take yourself out to lunch or dinner; another day you can step away from work and simply think for a moment. The smallest of moments can be the biggest if we allow for recognition of where we happen to be. It is helpful to recognize our own effort.

11. Set deadlines and schedules for tasks

Set specific deadlines for your goals and tasks to create a sense of urgency. This often increases motivation to keep going.

12. Learn time management techniques

Time management is an essential part of academic success, mainly in challenging environments. Using time management techniques will help prioritize tasks, maintain balance in work-life and meet deadlines. To assist organizations with time management, tools are useful, such as to-do lists or productivity applications, which help break the day into manageable units. Block out a specific time period for a task will help increase productivity, reduce feeling overwhelmed by the task, and help sustain momentum/motivation.

13. Try to Find Out Why You Are Unmotivated

There are numerous reasons why one can be unmotivated. Maybe this is because he/she does not want to do the work, or maybe stress or anxiety causes it. You need to step back and provide yourself with time to realize why you are unmotivated. A good place to start is by going back to the point when things began to go awry.

Maybe you were inspired and ready for a challenge, and then something in your life changed at some point and shifted your frame of mind. Sometimes this is due to an event with another human being, or the job itself may have shifted. Take time to notice where it shifted along the way, and this will help you to better understand what led you to not have driven. Once you know the original source of your problem, solving it is not so hard.

For example, if you feel demotivated due to fatigue caused by work, try to think of ways of how you can make it more challenging and important. If you feel stressed out, get expert advice to sort out the underlying anxiety. Shifting your attitude can also be helpful.

If you are unsure about your current situation, take a moment to stop and reflect on the reasons you began to identify and implement change in your life. Sometimes life gets so busy we submerge ourselves into it and forget what we did in the first place. You can keep focus on goals and movement in the future by remembering the future you wanted in the first place.

14. Practice Self-Care

Complete self-care is needed to maintain motivation. During times of academic struggle, take care of yourself with sufficient sleep, routine exercise, and healthy food. Add stress-reducing exercises such as meditation or favorite hobbies to your schedule. Taking care of yourself first develops resilience, concentration, and mental health, allowing you to tackle academic adversity with better clarity and a more resilient spirit.

15. Focus on What You Can Control

When they become challenging, it is easy to have negative thoughts of everything going wrong. In this regard, staying motivated is by keeping in mind what you have control over and not allowing your mind to drift to things that you have less or no control over. Concentrate today on what you have the power to do, however small. You will be surprised at what you can do by focusing on what you have control over.

16. Remove Distractions

Eliminate and minimize the distractions that divert your attention away from your objectives.

17. Set a Realistic Plan and Adhere to It

Having and maintaining a plan will keep you motivated. When people go to do something, they most times have the best of ideas. Without a feasible plan, however, it is so easy to get sidetracked and give up. Having a good plan, you can remain on track and focused. You can also track your progress and how far you have come along the journey to your target.

This proves especially useful when it’s time to review and evaluate your progress. Also, having the confidence that you’re following your plan helps you build discipline and consistency in yourself. These are required characteristics as you move towards your goals. Naturally, the best-laid plans sometimes go awry. What matters is that when this happens, you don’t give up on them. With persistence and a bit of foresight, you can do anything that’s in your head.

18. Create a wish board

Visualize your goals by creating a wish board with images and quotes that inspire you.

19. Develop a Positive Routine

Creating a schedule is a life-saver if you feel everything is spinning out of control. Having a positive routine is grounding, especially when you’re not motivated. Having positive habits and routines may provide you with a sense of stability, especially when things are chaotic, and security can be helpful if you don’t know what to do next. Whether you wake up every day with morning exercise, short duration meditation, and a few minutes of reflection, a positive routine can bring stability and security when everything else is awry.

20. Find a support system that keeps you motivated

When I say, “Find a support system,” I mean to make sure the people you surround yourself with have similar motivation. Finding people who are nevertheless or supportive helps when you’re struggling to stay on track. A support system can help keep you on your diet, exercise, study, or whatever you are trying to do, for an extended period of time, depending on the connections or motivation you have built. There are moments in life when having the company of others, you know understand what you’re going through is helpful to keep you from feeling overwhelmed with whatever journey you’re trying to complete.

If you happen to be confused, reach out to your support system for guidance or understanding to re-enter the correct path. Having an old light and guide in life can be very helpful in finding out when you should or should not continue your journey before hitting a dead end.

Conclusion and golden tips

Life is full of ups and downs, and each person experiences major and minor challenges along the way. But the key to success is keeping yourself motivated and carrying on, no matter what. Along the way, some golden tips can help you keep the spark of motivation alive and proceed with courage:

• Identify obstacles and work around them rationally: When you know what’s draining your motivation, then you can do something about it. Stress, bad inner language, exhaustion, and fuzzy goals are enemies of motivation—but with know-how and strategy, you can beat them.
• Change your mindset—the real magic: Shift your perspective on problems! Turn negative thoughts into opportunities for growth and see failures as stepping stones to success. This is the magic of cognitive reframing that can transform your life.
• Small steps, big victories: Break big goals into small steps and celebrate every little success. This not only boosts your motivation but also brings a sense of satisfaction and progress.
• Take good care of yourself and your environment: Love your mind and body! A proper amount of rest, physical activity, and living in supportive, positive environments are the gasoline for your motivational engine.

No overnight success. The path is lined with hurdles, but if you are consistent with hope and faith in yourself, no obstacle can stop you. Every small step that you make is an excellent victory. Be proud of yourself and remember that persistence and consistency are the golden keys to crossing the heights of life.

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