How to Find Motivation: Some Practical Help
We all lose our ‘inner spark’ sometimes. That unseen force within that usually guides us forward towards our goals and achievements can get misplaced or extinguished under things like tiredness, stress, or simply the borderline banality of the daily grind. If you recognise that feeling, then first and foremost I want you to know you’re not alone - feeling unmotivated is completely normal. It isn’t a flaw or failure, and there are ways to find or rekindle that spark. In today’s blog we’re going to talk about what motivation is, what can sap it, how to find motivation, and much more - so if you’re ready, let’s get started!
Understanding Motivation
Before we can really start talking about how to find motivation, we should first define what ‘motivation’ is. The Oxford Dictionary defines motivation as “A driving force or forces responsible for the initiation, persistence, direction, and vigour of goal-directed behaviour.”. Looking deeper, it’s also important to realise that sometimes this force comes from within (intrinsic motivation) - like wanting to learn something new simply because it excites you. Other times, it’s extrinsic - sparked by external rewards or pressures, like deadlines or praise.
So, now that we know what we’re looking for as we explore the topic of how to find motivation further, let’s move on and look in greater detail at some of the things that can block it, and create the need to find motivation in the first place.
Common Obstacles and Issues That Can Drain Motivation
Some days, it can just feel like your drive has vanished into thin air, with no clear cause or reason behind it. The truth is however, that motivation can slip away when we’re faced with certain sets of circumstances - which can go unnoticed by the people affected, as they focus on achieving their goals in spite of them.
Here are a few common culprits:
Stress, Overwhelm and Decision Fatigue: When too many options, or tasks, or choices to make leads to ‘analysis paralysis’.
Perfectionism and Fear of Failure: When you tell yourself it must be done "right" or not at all.
Lack of Clarity: If you don’t know what your goals are, it’s hard to move toward them.
Burnout: When constant doing without resting eventually empties your tank.
Negative self-talk: That inner voice that whispers, "You can’t” drains energy fast.
Being aware of these potential blockers to motivation is one of the first steps in learning how to find motivation again. Recognising what might be causing a lack of motivation is half the battle - and once you do, you're already moving in the right direction.
My Favourite Practical Motivation Tips
You don’t need to feel motivated before you start a task. Action itself can create the spark - but if it doesn’t, here are some quick, easy-to-implement motivation tips that can help you find your enthusiasm for what’s next up on your to-do list:
Start small
Try ‘the 5-minute rule’. Do the task for just five minutes. Often, starting a task that we’re not motivated by is the hardest part of that task, but the 5-minute rule breaks through that barrier without calling for a large commitment of time or effort.
Make it visible
Write things down, as a reminder of your achievements. Put sticky notes where you’ll see them, or keep a journal where you can log (and look back on) each individual step forward. Or, if you’re more of a visual learner, you could track progress and add in positive routines using a habit calendar or checklist.
Move your body
A short walk, stretch, or even a dance break boosts dopamine and clarity. It shifts your physical state and can reset your focus almost instantly.
Change your environment
Your surroundings play a big role in how you feel, so rearranging where you’re doing the task so that it feels different and new can help as well. It’s like the ‘reset button’ we mentioned above, but one that you can see as you look around your environment. It doesn’t have to be a big gesture either, actions as small as just tidying your space, letting in fresh air or light, or repositioning even one or two items can shift your mindset.
Stay accountable
Tell a friend. Join a group. Hire a coach. Sharing your goal can make it feel more real. Beyond this, another added benefit is that once other people know about the goal, that knowledge and the people you share it with can become an extra source of accountability, support and encouragement that could help you achieve what you’re trying to do.
Celebrate wins
No win is too small to celebrate. Your brain learns from success and wants to repeat it - so when progress is made, or a mini-milestone goal is achieved (a smaller part of a larger objective), take time to recognise it. At the same time, it’s also important to acknowledge effort as much as outcome. If you failed, but you gave everything you had in the attempt, there will be positives that you can learn from, and use to make a better attempt next time.
Self and Motivation – Building Inner Strength
To build lasting motivation, you have to look inward. As we’re looking at how to find motivation, it’s also important to realise that the link between self and motivation is a powerful one. When you understand what truly matters to you, and why you do the things you do (as well as the way you do them), it can become easier to find or reignite that spark of motivation if it feels like it’s been lost. The following steps can help you develop that understanding:
Identify your why: Ask yourself questions like, “what really matters to me?”, and “what would change if I took action?”
Align your values: When your goals match your values, motivation flows more easily because you better understand the meaning behind every effort.
Spot unhelpful thought patterns: Learn to catch that inner critic before it shuts you down, and practise flipping negative thoughts into curious ones.
Shift your mindset: Instead of "I have to," try saying "I get to". It’s a small tweak, but it can make a big difference to how you see things, and if you’re motivated to do them.
As you act on the bullet-points above however, remember that at the heart of the relationship between self and motivation is a relationship with yourself that fuels progress, not pressure. Try to do the things that are mentioned above, but don’t get too down on yourself if you don’t succeed right away - and remember that when you do succeed with one of these points, that’s a win (and should be celebrated as such)!
How I Can Help You Keep Your Spark
If you need guidance on how to find motivation that goes beyond what’s in this blog post, then I do offer further support that you might be interested in:
Confidence coaching: Personalised support to help you reconnect with your drive. Together we will create a practical plan that helps you be the ultimate version of yourself, but which also fits in with the realities of your unique life.
Motivational speaking: The talks that I give during my motivational speaking engagements are bespoke, and crafted to deliver on the needs and goals of each audience that I speak to. What’s more, ‘how to find motivation and inspire action’ is something that I often talk about as part of these events.
Retreats: As with my motivational speaking events, the issue of how to find motivation and/or how to maintain it can come up during my writing or wellness retreats.
My Books: I’ve written two books (‘Unlost’ and ‘Do Hope’) that could serve as useful background reading, but at the same time they’re also full of practical advice and inspiration covering a range of topics, and it can all help you become your best self.
Working with me means real talk, real tools, and a partnership rooted in honesty, warmth, and action. If that sounds like what you need, get in touch and let’s talk about what might benefit you best.
Some Final Thoughts: Motivation Isn’t Magic, It’s a Skill
Everyone struggles with motivation at some point. The trick is to stop waiting for the perfect moment or magical mindset to just ‘happen’. Instead, build tools, routines, and self-trust that help you create the motivation that you’re looking for.
And lastly, remember that motivation isn’t something you find once and keep forever. It’s something you can learn to live with, cope without, and even create when you need to. What’s more, the more you practise, the easier it becomes to create that motivation and then reconnect with your purpose, your drive, and your path forward.