Self Reflection #3 – How to Stay Motivated & Get Your Spark Back

I don’t know about you, but I go through phases where motivation feels effortless -like I have some kind of superhuman energy running through my veins. And then, suddenly, its gone. I wake up one morning and feel completely unmotivated to do anything. Numb. Feeling stuck. Sound familiar? Trust me, I’ve had plenty of these dark days. The good news though, is that this is all completely normal.

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Staying motivated and believing in yourself can be challenging, especially when faced with constant setbacks, self-doubt, or external negativity. It’s something I’ve struggled with all my life, however, the ability to push forward despite obstacles is what separates success from stagnation. (That’s what I keep telling myself anyway). I remember times when I felt like I was on top of the world, fuelled by an unstoppable drive to chase my dreams. It was like a fire burning from deep within me, a burning desire for success. But then, there were those periods when motivation seemed to vanish, leaving me feeling stuck and uninspired. I realised that understanding why this happens is the first step to regaining that spark and making motivation a part of my daily life.

Burnout can be such a silent thief of joy and enthusiasm. For me, burnout often played a role in draining my motivation. Pushing myself too hard without taking breaks left me feeling exhausted and unenthusiastic about things I once loved. I remember vividly how I’d throw myself into work or projects with an all-or-nothing mindset, believing that relentless effort was the only way to achieve success. But over time, this relentless push started taking a toll on me. As the exhaustion set in, I began to notice that tasks I once found exciting and fulfilling became sources of stress and dread. Hobbies that used to be my escape and joy felt like chores I couldn’t muster the energy for. It was as if a fog of fatigue settled over me, obscuring the things I was once passionate about. The spark that initially drove me to pursue my goals felt dimmer, and I struggled to find the motivation to keep going. I slowly shut myself off from the world and let my thoughts consume me. What made things worse was that I was conditioned to strive for bigger and better. I subconsciously always saw everything as a competition, a competition I had to win at all costs. The thought of not succeeding would sometimes paralyse me, keeping me from even trying. And then there were moments of lack of clarity. Without a clear vision of what I wanted to achieve, it was challenging to find the drive to pursue my goals. I had so many different voices telling me different things and I would just lose myself in all the noise.

Now I’m not saying I have all the answers to help you or to make you feel better, but what I can do is share what helped me get through the dark days so that you too can find some inner peace and get back on track.

So, now what? How do we get it back?

The Tiny Step That Changes Everything

I used to think I had to feel motivated to take action. Turns out, it’s actually the other way around – ”taking action creates motivation”. But here’s the key: start small. Like, ridiculously small. If I don’t feel like working out, I tell myself, just put on your gym set. If I can’t focus on work, I say, just open the laptop and type one sentence or write a creative concept. If my space is a disaster, I pick one thing to clean, just one.

Nine times out of ten, once I take that first tiny step, I end up doing way more than I expected. Because once you start, momentum kicks in. But even if it doesn’t? Even if all I do is that one tiny step? It’s still progress. And progress, no matter how small, brings motivation back.

Making It Fun (Because Forcing Yourself Isn’t The One)

One of the biggest reasons I lose motivation is because things start to feel like a chore. And let’s be real, who wants to do something that feels awful? So, I started asking myself, How can I make this enjoyable? If I have work to do, I light a candle, make a cuppa, and play some music or one of my favourite TV shows in the background. If I need to work out, I find a fun class to go to instead of forcing myself to run. If I need to clean, I turn it into a challenge, how much can I do in 10 minutes? When something feels less like an obligation and more like an experience, it’s way easier to get started.

The 5 second rule That Stops Overthinking

Mel Robbins came up with this genius trick called the 5-Second Rule, and I swear, it’s saved me so many times. Basically, the moment you think about doing something, you count down 5, 4, 3, 2, 1 and then immediately take action before your brain talks you out of it. I use this all the time. If I’m lying in bed and don’t want to get up? 5-4-3-2-1, GO. If I need to send an email I’ve been avoiding? 5-4-3-2-1, just do it. It sounds simple, but it works because it interrupts overthinking and gives you a push before excuses take over.

Letting Go of the All or Nothing Mentality

For the longest time, I thought motivation meant I had to be 100% in all the time. If I couldn’t do something perfectly, I’d just avoid it altogether. Miss a workout? Might as well skip the whole week. Didn’t write as much as I planned? Ugh, why even try?

But here’s what I’ve learned: consistency beats perfection every time.

Some days, motivation will be high, and you’ll get a ton done. Other days, you’ll barely manage the bare minimum. And that’s okay. What matters is that you keep showing up, even if it’s messy, even if it’s small, even if it’s just something instead of nothing.

Final Thoughts: Motivation Comes and Goes, But You’ve Got This

Losing motivation doesn’t mean you’re failing. It doesn’t mean you’re lazy. It just means you’re human. And the best way to bring it back is to take one small step, even when you don’t feel like it. Because the truth is, motivation isn’t what makes you take action. Taking action is what creates motivation. So if you’re feeling stuck right now, start with something tiny. Get outside for five minutes. Write one sentence. Do one thing that moves you forward. It won’t feel like much at first, but trust me momentum builds. And before you know it, you’ll be back on track, moving forward, and feeling like yourself again.

You’ve got this.