Staying the Course: How to Stay Motivated When Progress Feels Slow
You’ve set your goals, you’re feeling excited, and you’ve taken the first few steps — awesome! But what happens when that initial excitement starts to fade, and the journey ahead feels... a little less thrilling? Staying motivated isn’t about forcing yourself to push through every single day; it’s about creating habits and strategies that help you keep going when progress feels slower than you'd like.
In this post, I’m going to share some simple, no-stress tips to help you stay on track — even when it feels like you’re stuck in neutral.
1. Reconnect with Your ‘Why’
When motivation takes a dip, it’s time to remind yourself why you started this whole thing in the first place. What made you want to set this goal? What’s the big picture? Remembering your ‘why’ can reignite that spark.
Why did I even want to do this?
How is this going to make my life better?
✅ Action Tip: Write down your ‘why’ on a sticky note and stick it somewhere you’ll see it often — your mirror, your laptop, your planner. It’s a simple but powerful reminder to keep you going.
2. Celebrate the Small Wins
Let’s be honest: progress isn’t always about hitting huge milestones. It’s about celebrating the little things that add up over time. Whether it’s a tiny step or a big leap, every win matters.
✅ Action Tip: Keep track of your wins — no matter how small. Finished a quick 10-minute workout? Took that phone call you’ve been avoiding? That’s progress! Give yourself credit where it’s due.
3. Make It Part of Your Routine
Motivation can be super fickle, and waiting for it to strike every time isn’t a sustainable plan. The secret? Building habits that make progress feel automatic. When something becomes part of your routine, it’s easier to stick with it.
✅ Action Tip: Tie your new habit to something you already do regularly. For example, do five minutes of stretching after you make your morning coffee. It’s a small change, but it makes your goal feel more like part of your day-to-day.
4. Turn Setbacks Into Lessons
Spoiler alert: progress is rarely a straight line. You’re going to hit a few bumps along the way, and that’s okay! Instead of stressing over setbacks, try reframing them as opportunities to learn and grow.
✅ Action Tip: Ask yourself, “What can I take away from this?” or “How can I approach this differently next time?” It’s not about perfection; it’s about learning from each experience and moving forward.
5. Find an Accountability Buddy
Let’s face it: it’s way easier to stay motivated when you’ve got someone in your corner. Whether it’s a friend, a coworker, or a coach, having someone to check in with can make a world of difference.
✅ Action Tip: Share your goals with someone you trust. Set up regular check-ins to keep each other accountable and celebrate the wins together!
6. Progress, Not Perfection
Perfectionism can be a total motivation killer. It’s easy to get caught up in thinking everything has to be perfect, but that’s not the point. What matters most is that you keep showing up, even if it’s not flawless.
✅ Action Tip: Aim for consistency over perfection. It’s okay if you miss a day or don’t do it “perfectly.” The goal is to keep moving forward, not to make everything look perfect.
Keep Moving Forward
Staying motivated isn’t about feeling inspired all the time — it’s about taking small, steady steps, even when things feel slow. By staying connected to your ‘why,’ celebrating all progress (big or small), and making things part of your routine, you’ll keep moving forward — and eventually, all those little steps will lead to big results.
What’s one small action you can take today to keep moving
