How to Stay Motivated when You Want to Quit

If you’re feeling ready to quit, don’t give up just yet. You can pull through by looking at your long-term goal and remembering why you started. Stay on target by finding someone to keep you accountable and rewarding yourself, and if your approach isn’t working, try to get a new perspective. Deal with your stress by doing something relaxing and taking your mind off of your project for a bit.

Method 1

Method 1 of 3:

Using Mental Strategies

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Live a life of purpose.^{[1]XExpert SourceMeredith Walters, MBA
Certified Career CoachExpert Interview. 22 November 2019.} With everything you do in life, live it with purpose and love. It doesn't matter where you are at right now in life or what your future goals may be. See your life for what it is right now and learn to love it. Living a life of meaning and purpose and shifting your mentality to love, acceptance and gratitude, will attract more positivity into your life making it easier for you stay motivated.
- Your world is filled with energy, and whatever energy you put out there will be the energy you receive back. Love will attract love, and purpose attracts purpose.
- Also, as with anything in life, you must be willing to put forth hard work and determination. So, if you desire a new car, a healthier life, then put those intentions out there and work towards saving your money and changing your lifestyle to meet your goals.
2
Look forward. Whatever your goal, imagining yourself succeeding in it. Think about what it would feel like to be you in that moment. What does that future version of yourself have to say to you now? Think about the big picture and stay motivated to meet your goals. Journaling your thoughts and feelings can help you solidify your motivations to keep going.^{[2]XResearch source}
- Think about the emotions you will feel once you meet your goal. Whether you plan to finish a race, get a great job, or lose some weight, think about what you might feel once you succeed. Does the hard work feel worth it?
3
Remember your intention. Remember what started you on your journey. What was it that initially fired you up for your goal? What outcome did you want? Think back to your initial motivations and become re-inspired by them.^{[3]XResearch source}
- Write down your goal and why you want to achieve it. Then, put it somewhere you can easily see. Looking at it each day can help you remember what you’re after and why you want it.
- For example, if your goal is to finish a painting, write, “I want to finish this painting so I can submit it to an art show and begin my art career.”
4
Recognize how far you’ve come. Look back on your progress and see what you’ve done so far. Be thankful for what you’ve learned, discovered and grown from. Maybe you’re not quite where you want to be yet, but take some time to acknowledge where you started and where you are now. Recognize the growth you’ve made. Let it motivate you to keep going.
- Your growth and learning may not be over just yet. Stick with it and allow yourself to learn and grow further.
- For example, if you’ve completed half of college and want to quit before you graduate, think about all that you’ve accomplished. Reflect on what you’ve learned and how you’ve grown as a person because of your experience.
5
Let go of being perfect. Striving for perfection is admirable, yet often unattainable. If your end-goal is always perfection, you may carry projects to a certain level of completion then abandon them when you realize that they’re not perfect. Stick with projects even when they’re difficult or not going your way. If necessary, take a small break and return to it with a new perspective.^{[4]XResearch source}
- For example, if you’re creating a piece of music, don’t aim for absolute perfection. Make some changes and listen to it, then go back and make some other changes. If you find yourself making change after change, recognize that you can finish even if it’s not absolutely perfect. Be happy with your final project.
6
Ask yourself what would happen if you quit. It’s easy to talk yourself out of doing something, especially if you’re tired or struggling to fit in in your schedule. However, when you start making excuses, counter with the negative consequences of quitting. How will it affect your self-esteem? How will it affect your personal or professional life?
- For example, if you have a fitness goal you want to quit, think about how you feel when you work out and what would happen if you stopped. Would you lose money at the gym? Is it likely you’d gain weight or start feeling depressed?
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Method 2

Method 2 of 3:

Sticking with It

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Ask someone to keep you accountable. Being accountable for your actions can help you stay the course in meeting your goal. Talk to someone who is supportive or perhaps even shares a similar goal as you. Ask them if they would like to be accountable with you. This means checking in with one another in each other’s progress toward a goal. Checking in with someone can help give you an extra push to stick with it.^{[5]XResearch source}
- For example, if you’re studying for exams and having a hard time staying motivated and focused, team up with someone else and be sure to ask each other how you did by the end of the day.
2
Become responsible for your own life.^{[6]XExpert SourceMeredith Walters, MBA
Certified Career CoachExpert Interview. 22 November 2019.} You must maintain a strong mindset to be 100 % responsible for your own life. You are in full control of your life and the choices that you make. No one else is responsible or accountable for any of your actions in life, and no one can make you do or feel anything you don’t want to.
- Also, keep in mind that what others do with their life is not of your concern and not for you to own. People often focus on the lives of others, ignoring the fact that they have their own life to live. People may blame others or the government for their own personal woes. Take this opportunity to step out of the “victim mode”, take control of your own life, and start taking responsibility for your own actions.
3
Use external rewards. Use rewards to stay on track. When your motivation begins to dwindle, find small things that can help keep you going until you complete your project. For example, set mini goals and find little rewards for each one you complete. This may be eating a special treat (like cake or a brownie), watching a movie or TV show, or buying something small.^{[7]XResearch source}
- Rewarding yourself for your hard work can help you stay motivated for the little goals in order to help you meet the big goal.
- For example, if you’re trying to run a marathon, figure out how many hours you need to run each week. When you meet the week’s goal, celebrate by taking a day off to do a fun activity, like disc golf or painting.
4
Motivate yourself internally. Notice what feelings or thoughts motivate you to reach your goals. Think about how achieving the goal feels. Maybe you’re trying to achieve a goal that isn’t outwardly rewarding and are struggling to stay with it. Remember what feelings keep you going. For example, you may like a challenge or enjoy learning for curiosity's sake.^{[8]XResearch source}
- Sometimes, the feeling you get when you turn in a project or make a presentation makes all the hard work worth it. Even if you don’t get recognition or any outward advancement, it feels good to do something good for yourself or someone else.
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Method 3

Method 3 of 3:

Dealing with Blocks

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Do it differently.^{[9]XExpert SourceMeredith Walters, MBA
Certified Career CoachExpert Interview. 22 November 2019.} If you’re approaching your goal one way and you keep coming up on obstacles, try something new or different. Think about what you’re doing that isn’t working, then come up with an alternate solution. This may mean adjusting your schedule, hanging out with different friends, or waking up earlier.^{[10]XResearch source}
- For example, if you’re trying to eat healthier yet somehow find yourself sneaking unhealthy snacks, avoid trips to the vending machine or the snack aisle in the grocery store. If you don’t buy unhealthy foods, you won’t eat them.
2
Maintain focus. Let’s face it, life is a rat race and can be quite hectic. Everyone seems to be competing for your time. Things seem to pop up unannounced, and you are needed in multiple places and for multiple people at once. Before you know it, you haven’t accomplished anything towards a particular task or goal that you wanted to accomplish.
- Make an effort to assign at least 15 to 30 minutes daily that is just for you. This time is for you to tend to your own needs and goals so you can progress forward.
- Make an effort during this time to write down and map out your plan of action, and each day mark off a particular task. Any good plan or goal starts with an idea that you write down on paper.
3
Take a break. Instead of quitting, take a short break. If you’re feeling frustrated or stuck on something, take a short break. You might need some time away to gain a new perspective or see your project through fresh eyes. Just make sure you don’t take a permanent break! Set a day to return to your project.^{[11]XResearch source}
- For example, if you’re writing a song and are stuck, take a break and return to the song a few days later.
4
Practice relaxation. Take some time out and focus on relaxation. If you’re feeling stressed, a little time away can help clear your mind and make you feel better. Practicing relaxation for 30 minutes each day can help keep depression away and can help stabilize your moods.^{[12]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Daily yoga can help to relieve stress through gentle movements. Meditation can also help to relieve stress.
5
Get professional help. If you’re feeling unmotivated due to symptoms of depression, you may want to seek professional help. Depression can lead to feeling tired, sad, and low in energy. Things that used to interest you or motivate you may feel boring or not interesting any longer. If you think you may be depressed, a therapist can help you relieve your symptoms and gain your motivation back.^{[13]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- You can find a therapist by calling your insurance provider or a local mental health clinic. You can also ask a friend or family member for a recommendation or obtain a referral from your physician.
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