How to get motivated in difficult times

“I am writing this because I’ve hit a wall. After pushing too hard on my project, I’ve fallen into a severe state of burnout. Life has become a nightmare of obligations that I no longer have the strength to meet. It is isolating to watch the world move on while I feel so paralyzed. I need to rediscover my motivation and reclaim my life, but I don’t know where to start. What should I do?“

Dear Sally, I can imagine how heavy life feels right now. It is incredibly painful when the work you poured yourself into ends up costing you your health and your joy. You might be feeling regret, but remember that you are at a crossroad. You can let this weight convince you that you’re ‘doomed,’ or you can eventually use this rock bottom as a foundation to rebuild. If you give up on yourself, it’s easy for the world to follow suit—but if you see this as a turning point rather than an end, you can prevent this setback from becoming a permanent failure.

Choose to see this as a transformation rather than a defeat. There is a unique kind of strength and creativity that only grows from the ashes of burnout. Next time, you will be wiser and more resilient because of what you’ve endured today. Keep your hope close. When you have very little energy, ‘baby steps’ are more than enough. Just keep moving, no matter how slowly.

Accepting the current situation

It’s clear that you are in a period of mourning for the energy and passion you’ve lost. Grief isn’t a straight line; it’s a process with specific stages that everyone moves through at their own pace. Recognizing where you are in this cycle is the first step toward recovery. Here is an article about grieving process.

I truly understand your grief. There was a version of you that felt whole—someone who could handle everything perfectly. It’s painful to feel that person slip away. But all we truly have is the present moment. Acknowledge where you are right now; what’s done is done, and you cannot change the past. However, you can change how you respond to it. Use the power of ‘now’ to find your footing. No matter how dark things seem, there is always a glimmer of light to focus on if you look closely enough.

“I accept the challenges and trust the journey. Each difficulty is an opportunity to grow and encounter with my authentic self. I am strong enough to face this and find my way through.”

Aligning Your Life with Your Energy

Your circumstances have changed, and your daily planning must change with them. It’s okay that you aren’t moving as fast as you used to or that your motivation feels out of reach. In a way, this is a much-needed reset. Where you once tried to juggle everything at once, you are now being called to focus purely on the basics. Simplify your world so you can heal.

To-do lists are excellent tools for identifying your core tasks. To make them work for you, try rating each item based on two things: how much energy it requires and its level of difficulty. Once you see the effort involved, you can balance your day. A great strategy is the 1:2 ratio—tackling one challenging task followed by two easier ones. This prevents you from draining your battery all at once.

Find comfort in small joys

These difficult days will eventually pass, and you will find your rhythm again. In the meantime, look for joy in the smallest places. Let a warm cup of coffee, a brief moment of peace, or a single completed task be enough for today. Perhaps this is the season where you learn the most important lesson of all: that simply ‘being okay’ is the most essential thing of all.

I once knew someone facing a terminal illness who said, ‘Even a kingdom wouldn’t matter right now—I only want my health.’ It’s a perspective we often forget. No matter how much we achieve, if we lose our ability to simply enjoy life, we have lost everything. Use this burnout as an opportunity to set aside your ego and its endless to-do lists. Focus on the basics. Your health—mental and physical—is your true wealth.

During these times, create a ‘small pleasures’ list—simple things at home that bring you a sense of peace. When you engage in them, give yourself permission to focus entirely on that enjoyment. Let everything else fall away for a while; those other burdens don’t need your attention right now.

Visualize your restored self

Think of visualization as a way to build a reality in your mind before it happens. Spend about thirty minutes a day simply imagining yourself feeling ‘okay’—picture yourself energized, moving with ease, and checking off your goals. You can use mental rehearsal, where you vividly walk through a task in your mind to build confidence. Whether you are using it to sharpen your skills or to gently process the trauma of your burnout, this practice trains your brain to believe that recovery is possible.

Before you begin your visualization, start with a simple breathing exercise to settle your nervous system. Find a quiet sanctuary where you won’t be interrupted. Once you’re settled, close your eyes and picture yourself truly healthy and vibrant. See yourself moving through your day with a sense of genuine satisfaction, effortlessly handling your tasks and actually enjoying the flow of your life again.

Make a wish for your future self, then spend time each day mentally rehearsing your goals. Imagine yourself handling your difficult tasks with confidence and satisfaction. Cheer for every win along the way! When you focus on progress rather than perfection, you rewire your brain for success. Seeing that steady forward motion is exactly what will reignite your passion for life.

Connect with a supportive community

Social support is a cornerstone of recovery. In this difficult season, I encourage you to embrace the support systems around you. Prioritize frequent connection with people who genuinely nourish your soul. If human interaction feels like too much, spend time with animals. The simple, honest bond with a pet can provide an enormous boost to your energy and overall well-being.

Try to view this struggle as a unique opportunity to eventually help others. By sharing your insights—perhaps through a blog or a dedicated social media space—you can document your journey in real-time. This doesn’t just process your own experience; it builds a bridge to a community facing the same challenges. When you speak your truth, you find your people.

It is important to be mindful of your digital habits right now. Endless scrolling and rapid-fire content can hijack your focus and disrupt your brain’s natural reward system, making it harder to find joy in real-world ‘basics.’ Furthermore, social media often fuels ‘upward comparison’—the trap of measuring your internal struggle against everyone else’s highlight reel. This can deepen feelings of depression and make your own progress feel invisible.

To Conclude

Life isn’t a constant celebration; it is a landscape of both mountain peaks and deep valleys. We all face seasons of mental struggle and loss, and in those moments, our task is to navigate the hardship with as much grace as possible. Accept that the terrain has changed, adapt your pace to your current strength, and find joy in the smallest details. By visualizing your path forward and leaning on those around you, you’ll realize that every fall isn’t a failure—it is simply the momentum you need to rise even higher.