How to Break Through Slumps and Find Motivation When You Feel Like Giving Up

There are times in life when everything feels like too much, and it’s hard to find the energy to keep going. You might feel like you can’t do anything—like even the smallest tasks are just too overwhelming. You might have had big dreams to learn Spanish, read more books, or get fit, but suddenly, it all feels out of reach. You start questioning whether it’s even worth it to try. “Why bother?” you might think. “I’ll probably never get fit, or speak Spanish, so what’s the point?”

But I want you to know this: It’s okay to feel that way. It doesn’t make you any less strong or capable. The trick is to push through that voice. I won’t lie to you—it's not easy. It’s one of the hardest things you’ll ever do. Finding the energy to do something when you feel drained can seem impossible, but trust me, you don’t have to give up.

It’s important to remember that you don’t have to do everything all at once. Taking even one small step forward is enough. Maybe it’s just getting dressed and sitting in your car. That alone is an accomplishment. Once you’re in the car, tell yourself, “I’ll just drive to the grocery store,” or “I’ll just drive to the gym.” No pressure, just a little movement forward. When you get there, you’ll likely feel ready to go inside, and if you want, walk on the treadmill for just 20 minutes. And if you feel like leaving after that? That’s perfectly okay. Getting there was a huge victory in itself.

Once you’ve managed to get out of the house—whether it’s going to the gym or running errands—see if you can muster up a little more energy to do something small once you get home. You don’t need to tackle a big project—just something simple. Maybe it’s unloading the dishwasher or tossing a load of laundry in the washer. These little tasks may seem small, but they keep you moving forward. Each time you take that extra step, even if it feels insignificant, you’re proving to yourself that you can do more than you think. And with every small victory, you’ll start to rebuild your momentum and feel a bit stronger.

When you’re in a slump, even a small win matters. Maybe today you won’t check off everything on your to-do list, but what’s one thing you can do? Maybe you can cook dinner. If that feels overwhelming, don’t stress about it. Use your slow cooker or Instant Pot for an easy meal with minimal cleanup, or try a sheet pan dinner. That way, you get a great meal without the mountain of dishes. One small step, one simple task—it all counts.

And when you reflect on your day, celebrate the little things. Maybe you didn’t conquer everything, but you did something. You got out of the house. You moved. You took care of yourself. That’s progress. Tomorrow, when that voice in your head tells you it’s not worth it, remind yourself of what you’ve already accomplished. Today might feel harder, or maybe a little easier, but if you just do one thing, that’s a victory. Your brain is learning, and you’re proving to yourself that you can keep going, one small step at a time.

Please remember, you have nothing to be ashamed of. This moment doesn’t make you a bad parent, spouse, or person. The people around you who don’t seem to struggle with these feelings? They are not better than you. Everyone faces their own battles, and you are no less worthy because of this. This moment doesn’t define who you are, and I know you will move past it. You will find your will again. You just cannot give up on yourself. Love yourself.

Remember, not every day needs to be perfect. Whether you accomplish something or not, recognizing that you're in a rut is an accomplishment in itself. We all have times when we feel drained, when motivation seems out of reach, and when it feels like everything is piling up. But no matter how tough it gets, you have the strength to keep moving, even if it’s just a little bit at a time. Every small step you take helps you build momentum. So don’t give up, because you’ve got this.

Here’s a small checklist that might help when you’re feeling stuck or overwhelmed. It’s a reminder that even the smallest steps can create momentum and help you move forward. R

1. Acknowledge the Slump Understand that feeling stuck happens, and it doesn’t define who you are.

2. Take the First Step Even if it’s just getting dressed or stepping outside, getting moving is key.

3. Start with Small Tasks Focus on one manageable goal, like going to the grocery store or a load of laundry.

4. Celebrate Small Wins Whether it’s unloading the dishwasher or making dinner, give yourself credit for the little victories!

5. Make Dinner Simple Choose easy, low-mess meals like slow cooker recipes, Instant Pot dishes, or sheet pan dinners to avoid being overwhelmed with cleanup afterwards.

6. Keep the Momentum Going Once you've completed one task, try to tackle one more small thing, like tidying up a bit at home.

7. Be Kind to Yourself Don’t be hard on yourself for feeling drained. Struggling doesn’t make you any less amazing.

8. Focus on One Thing at a Time Remember, you don’t have to do everything. Even the smallest step is progress.

9. Commit to Moving Forward Trust yourself to keep going. Every small action moves you closer to getting out of the slump.

10. Don’t Give Up Take that first step, no matter how small. It’s often easier to keep going once you’ve started.

    
    

    I know these steps may sound repetitive, but the more you remind yourself that small things count and that progress happens one step at a time, the easier it will be to silence that little voice telling you to give up.

References

Bryan, G., Karlan, D., & Nelson, S. (2010). Commitment devices. In Psychological Science (Vol. 21, No. 2, pp. 141-144).

Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223-250. https://doi.org/10.1080/15298860309027

Schunk, D. H. (2009). Motivation and learning: Theory and research. In T. Urdan & S. A. Karabenick (Eds.), The handbook of motivation at school (pp. 325-349). Routledge/Taylor & Francis Group.

***I would like to note that at your lowest low and you feel alone. No mater what you are going through I truly believe that whether you believe as Christians believe or not. If you call upon Jesus, he will be there.***

Matthew 11:28-30 (NKJV)

"Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light."