DISCLAIMER: This post may contain affiliate links. I may receive a small commission, at no extra cost to you, if you click through these links and make a purchase.

We’ve all been there. You set those shiny, new health goals with excitement, ready to crush them. But then… life happens. Your energy dips. You skip a workout. You end up eating your kid’s leftovers because you just don’t feel like cooking today (hey, no judgment). The motivation you had in the beginning seems to vanish, and you start wondering if you’ll ever get back on track.

Don’t worry—you’re not alone, and this doesn't mean you’ve failed! Staying motivated when life gets tough is hard for everyone, but it’s not impossible. Today, I’m sharing some tried-and-true strategies that will help you keep going, even on those days when your motivation is nowhere to be found.

1. Break Your Goals into Bite-Sized Pieces

One of the most common reasons we lose motivation is that our goals feel too big or overwhelming. Instead of saying, “I’m going to work out 5 times this week,” break it down into smaller steps. Aim for “I’ll do a 10-minute workout today” or “I’ll drink one extra glass of water.” Little wins build up over time, and those small steps make the bigger goal seem more doable.

Pro Tip: Celebrate each tiny victory! Whether it’s doing one push-up or choosing an apple over chips, every little step counts.

2. Find Your "Why" (And Write It Down)

You probably set health goals because you want to feel better—whether that’s having more energy, fitting into your favorite jeans, or just feeling healthier overall. But when motivation wanes, it can be easy to forget why you started in the first place.

Take a moment to write down your “why.” Why do you want to feel healthier? What’s the ultimate reason you’re working towards these goals? When motivation drops, pull that list out and remind yourself of the bigger picture. It’ll reignite your passion and help you push through the tough days.

3. Create a Routine You Can Stick With

Having a routine is like setting your health goals on autopilot. You don’t have to think twice about whether you’ll work out or eat healthy—because it’s just what you do. When you make healthy habits part of your everyday routine, you don’t have to rely solely on motivation. Instead, you’re simply following the schedule you’ve set for yourself.

If mornings are your thing, consider squeezing in a workout right after you wake up. If evenings work better, set aside time after dinner to take a walk or do yoga. Whatever you choose, make it non-negotiable and it’ll soon become second nature.

4. Mix Things Up to Keep It Fun

Sometimes, motivation fades because your routine starts to feel like a drag. If you’re doing the same workout every day or eating the same meals over and over, it’s easy to get bored. The key is variety—mix up your workouts, try new recipes, or even sign up for a fitness class to add a bit of excitement to your week.

Pro Tip: Find a fitness buddy or join an online challenge! Being part of a community can give you that extra push to keep going.

5. Remember: Progress, Not Perfection

This one’s huge: progress is not about being perfect. It’s easy to feel like if you slip up one time, you’ve failed. But health and wellness aren’t about being 100% consistent every single day—they’re about progress over time. Maybe you didn’t hit your goal this week, but that doesn’t mean you won’t next week. Give yourself some grace and remember that every setback is just a setup for a comeback.

Pro Tip: Keep a journal of your journey—note your highs, your lows, and everything in between. Reflecting on your progress (even the small steps) will help you see how far you’ve come, even when you feel like you’re stuck.

6. Focus on How You Feel, Not Just the Numbers

It’s easy to get caught up in the number on the scale or the time it takes to run a mile. But let’s be real—health is about more than just stats. Focus on how you feel. Do you have more energy? Are you sleeping better? Does your body feel stronger? These are all signs of progress, and they’ll help keep you motivated when you’re not seeing immediate changes in the mirror.

7. Give Yourself Permission to Rest

Sometimes the best way to stay motivated is to let yourself take a break. Constant hustle and pushing yourself too hard can lead to burnout. Listen to your body—if you need rest, take it! When you come back, you’ll feel refreshed and ready to tackle your goals again. Rest is just as important as your workouts, so don’t feel guilty about taking time to recharge.

Staying motivated isn’t about being perfect or sticking to a rigid routine 100% of the time. It’s about being kind to yourself, breaking things down into manageable steps, and staying focused on your why. Remember: your health journey is just that—a journey. There will be ups and downs, but as long as you keep going, you’re making progress.

So next time you feel like giving up on your health goals, try out one of these strategies and see how it helps you keep moving forward. You've got this!