# How to Stay Motivated When You’re Feeling Discouraged
Have you ever felt like giving up? Have you ever felt discouraged? We’ve all been there. It might be easy to stay motivated when everything is going according to plan, but when life throws you a few curves, it’s easy to lose steam. It’s in these moments that we need a bit of extra motivation to stay on track. Luckily, there are a few tried and true methods to doing just that.

## Create Small, Achievable Goals
One of the most empowering things you can do for yourself is to set attainable goals. When setting these goals, keep a few things in mind:
– Break down major goals into smaller goals.
– Make sure that goals are achievable and realistic.
– Celebrate the milestones and successes, no matter how small.

For example, if you’re writing a book, set a smaller, more manageable goal of 500 words written a day. This allows for progress to be made every day, even if only a small portion. It also allows for a sense of accomplishment every day as you reach each milestone.

Another example could be to create a goal of doing 30 minutes of exercise a day. Creating this smaller, achievable goal would give you the power to take small steps each day that eventually lead to big results.

## Take Time to Recharge
Motivation can come from within, but it often comes from without. Taking time away from your work is essential to staying motivated.

Make sure to schedule time for yourself, time away from work and responsibility. Go for a walk, watch a movie that you enjoy, spend time with friends, or do something creative like drawing, painting, or photography.

These moments of respite are essential when it comes to motivation. When you’re feeling discouraged, take a break, recharge and come back with a refreshed outlook and a newfound source of motivation.

## Surround Yourself with Inspiration
When you’re feeling down, seek out people or things that inspire you. When you’re overwhelmed or discouraged, talk to friends about your worries, look for advice on how to handle the situation, and seek out visualization tactics, such as posters or inspirational quotes, to keep you going.

If possible, create a network of people who can help to keep you motivated when you’re feeling like quitting. It always helps to have friends and family who can support and encourage you through tough times. Find yourself a few cheerleaders to help motivate you when needed.

## Give Yourself a Reward
One of the best ways to keep yourself motivated is to reward yourself with something you enjoy. If you’ve achieved a goal, whether it’s a big one or a small one, reward yourself. This can be something as simple as a trip to the movies and some popcorn, a day at the spa, or even a day off from work. The type of reward can vary depending on the nature of the goal you have achieved, as well as your personal preference. Rewards help to reinforce the positive behavior of taking steps and achieving goals, and remind you of the pleasant feeling you get when you do something great.

### Resources
– Mayo Clinic. (2020). How to stay motivated: vital tips for success. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/motivation/art-20046502
– Allen, P.A. (2018). 10 Strategies to Stay Motivated. https://www.verywellmind.com/strategies-to-stay-motivated-3145085
– American Psychological Association. (2020). How to Find and Keep Your Motivation. http://www.apa.org/topics/motivation/index.aspx
– Carter, M. (2020). 8 Science-Backed Ways to Keep Yourself Motivated. https://www.forbes.com/sites/markcarter/2020/05/27/8-science-backed-ways-to-keep-yourself-motivated/#2a9f22f164df

“What are some strategies for staying motivated during difficult times?”

1. Set achievable goals: Break down any big tasks or goals into smaller, achievable goals. By achieving small goals, you will gain the confidence and momentum to reach bigger goals.

2. Celebrate successes: No matter how big or small your successes may be, every milestone should be celebrated.

3. Hang out with positive people: Connecting with driven and inspiring people can help you to stay motivated and enthusiastic.

4. Find inspiration: Read books, watch videos, or listen to podcasts that will motivate and inspire you.

5. Take care of your body: A healthy body helps support a healthy mind. Exercise, get plenty of sleep, and make sure to eat healthy meals.

6. Switch things up: Refresh your motivation by trying new things, changing your environment, and switching up your routine.

7. Rely on your support system: Lean on family and friends who can offer you encouragement and an outside perspective.

8. Keep a journal: Writing down your thoughts, goals and progress can help you stay focused and motivated.

### Resources

– Harvard Health Publishing. (2014). Staying Motivated: Tips on Setting & Achieving Goals. https://www.health.harvard.edu/mind-and-mood/staying-motivated-tips-on-setting-and-achieving-goals

– Ayurveda Manspacharya. (2020). 7 Tips to Help You Stay Motivated During Difficult Times. https://www.ayurvedamanspacharya.com/blog/7-tips-to-help-you-stay-motivated-during-difficult-times

– Inc. (2020). 5 Strategies to Help Stay Motivated During Difficult Times. https://www.inc.com/daniel-maslach/5-strategies-to-help-you-stay-motivated-during-difficult-times.html

What activities make staying motivated during difficult times easier?

1. Celebrate Small Wins – Keeping tabs on and acknowledging even the smallest successes will help to keep you motivated.

2. Break It Down – Break big, daunting tasks into smaller more manageable chunks and tackle each one at a time.

3. Talk to Friends and Family – Sharing your progress with friends and family can help build accountability and motivation.

4. Reward Yourself – Setting small milestones and rewarding yourself for completing – even with something small – can be incredibly motivating.

5. Take breaks – Burnout is common when you’re facing a difficult challenge so make sure to take breaks and recharge to stay motivated.

6. Make a Vision Board – A visual representation of your goals and dreams can help to provide clarity and inspiration when motivation falters.

7. Self-Reflect – Taking time to think through your aspirations and why you’re doing what you’re doing can refresh your ambition and help fight off discouragement.

8. Meditate – Meditation can help to diminish stress, increase focus and give clarity of thought which can make staying motivated easier.

What techniques can be used to stay motivated during challenging times?

1. Follow a strict routine: Establishing and following a daily routine will make sure you stay focused and motivated even amidst a challenging situation.

2. Set realistic, achievable goals: Goals give us something to strive for, so make sure you set tangible and achievable goals for yourself.

3. Stay positive: Maintaining a positive attitude will help you remain motivated and stay on track with your tasks.

4. Take breaks: Taking regular breaks will help you stay energized and give you time to clear your head and refocus.

5. Celebrate the small wins: Celebrating our successes keeps us motivated and focused on the bigger picture.

6. Stay connected: Keeping in touch with friends and family can provide much-needed support and encouragement during challenging times.

7. Find what works best for you: Think of healthy ways to stay motivated that work best for you, such as listening to music, writing, reading, going for a walk, etc.

8. Ask for help when needed: Ask for help if you need it. Doing so will show that you’re willing to take action and allow others to help you move forward.

What are some things to remember when trying to stay motivated during difficult times?

1. Remember why you started. Refocus on your true goal and keep your long-term vision in mind.

2. Identify and celebrate your successes, even if they’re small.

3. Make a plan and break it down into achievable chunks.

4. Track your progress and stay accountable for what you have achieved.

5. Surround yourself with positivity.

6. Take time away from whatever is causing stress and uncertainty in your life.

7. Reward yourself for accomplishments.

8. Connect with supportive and encouraging friends and family members.

9. Identify and confront mental blocks when they arise.

10. Reframe failure as learning experiences.