Tough Week? How to Stay Motivated

Mariam woke up at 10 AM on Friday, tired from sleeping late the night before. She turned over her bed and grabbed her phone to start her morning scrolling ritual.

By 10:40 AM, she finally got out of bed and went about her morning weekend routine. After a wholesome breakfast meal and fresh coffee, she was ready to start working on her university report assignment.

Instead, she fiddled with her phone for a couple more hours and decided to lay in bed to watch reels on end.

Does this sound familiar to you? It may not have been a university assignment due, but it could have been a task that needed your attention, a course you wanted to attend, or a book you wanted to read.

Either way, Mariam faced what more than almost half the world is struggling with, a lack of motivation.

We’re going to see why motivation is challenging to find and how you can hold onto it.

Why Is It Hard to Stay Motivated?

Motivation is oftentimes hard because of several factors. It could stem from a fear of failure, making you delay the task.

Other elements to consider are an avoidance of discomfort, no clear goals placed, self-doubt, and being generally overwhelmed.

All of these factors lead to you avoiding the task at hand with no push towards productivity.

How to Motivate Yourself

Finding that push is easier said than done. Everyone around you seems to tell you “just get up and do it,” but fail to realize that there’s more to it than that.

Motivation has much deeper roots, all controlled by you. Here are a few points that can help you tackle these roots.

1. Goals are Your Best Friend

One of the best ways to get out of a slump is to set a target. That doesn’t mean telling yourself that you’ll finish the whole assignment by 10 AM the next day.

No, you need to divide the goals into digestible bites. That way, you’ll feel more accomplished on the way and complete the task more efficiently.

Now, you also need to be smart about the amount of time you give each goal. Studies have shown that longer goals are more likely to lead you to procrastinating.

2. Rewards are Key

Rewards are one of the many tickets to motivation as highlighted in several studies. Everyone thinks of the light at the end of the tunnel.

That light is different for every person. One person might prefer a snack after finishing a small part of their task.

Others may want to take a small break between every hour of working. Either way, you’ll want to find what rewards resonate with you best.

3. Make It a Habit

Habits are a critical step in the motivation ladder. You can’t climb your way to success without building a foundation of good habits.

How Can I Set My Habits?

Incorporating habits that support your goal to your already-present habits is your first step. For instance, let’s assume you’re trying to get healthier.

In that case, you can start by adding the habit of cutting up vegetables or fruits to your morning routine while making breakfast.

Adding a healthy habit to your breakfast-making habit will eventually stick after a few weeks to two months.

4. Review Your Environment

The influence of your surroundings is stronger than you think. When you surround yourself with people with negative mindsets that tear you down, your motivational push weakens.

Sitting next to a coworker that diligently finishes their task on time and remains focused can inspire your motivation.

Nonetheless, you’ll want to avoid passively sitting and looking at their hard work. Instead, interact and ask them how they’ve become so well-motivated to complete their tasks.

5. Ask for Help

Asking for help doesn’t necessarily have to mean asking someone to track your progress and keep you staying on track.

It could mean finding someone with the same goal. For example, if a close friend or colleague wants to improve their diet, you can always follow the same plan to keep each other motivated.

Final Thoughts

Let’s be real—staying motivated after a tough week can feel like trying to run a marathon with no finish line in sight.

We’ve all been there, just like Mariam, scrolling through our phones or putting off that one important task.

Break tasks into small, manageable goals, reward yourself for progress, and build habits by tying them to existing routines.

Surround yourself with positive influences, and don’t hesitate to ask for help. Motivation grows through consistent effort—take it one step at a time!