How to Stay Motivated: 8 Tips to Keep Your Spirit High

Liputan6.com, Jakarta - We all have those days. You wake up and think, "I really don't want to do anything today." You have goals and plans, but somehow you just can't make yourself start. Don't worry, this happens to everyone. Learning how to stay motivated can make a big difference in your life.

Here's what happens when motivation goes away. Everything feels harder than it should be. Even small things feel like too much work. You know exactly what you need to do, but you keep putting it off. Sound familiar? The good news is this: you can learn how to stay motivated, and it's not as hard as you think.

If you are wondering how to stay motivated when you don't feel right, you come to the right place. In this article, we will share some tips to keep your motivation high, even during hard times. We will also talk about why you lose motivation, and bad habits you should avoid. We gathered the information from various sources, Monday (9/2/2026).

So, how do you actually stay motivated? Let's talk about some simple ways that really work. These tips will help you keep your energy up and your goals in sight.

1. Set Small Goals

Here's the thing about big goals: they can feel scary. Try breaking your big goal into smaller pieces instead. When you finish each small goal, you'll feel good about yourself. That good feeling? It gives you energy to keep going. Focus on what you can do today, not what you want to achieve in a year.

2. Make a Daily Plan

Start each day with a plan. You can make it the night before or first thing in the morning. Just know what you'll do and when. A clear plan helps you focus. You won't waste time wondering "what should I do next?" This saves your mental energy for actually getting things done.

3. Celebrate Your Progress

Did you finish something today? Great! Take a moment to notice it, even if it seems small. Tell yourself "I did well" or treat yourself to something nice. This makes your brain happy, and your brain will remember that good feeling. Next time, it'll be easier to get started. Celebrating is actually an important part of how to stay motivated.

4. Find Your Reason

Why are you doing this? Really think about it. Write your reason down somewhere you can see it. When you feel tired or stuck, read it again. Your reason is like fuel - it gives you power to continue. A strong reason helps you push through when things get tough.

5. Exercise Your Body

Get moving every day. It doesn't have to be complicated. You can walk around your neighborhood, dance to music, or do simple exercises at home. Moving your body creates energy. It also makes you feel better overall. And when you feel good physically, staying motivated becomes much easier.

6. Get Enough Sleep

This one is simple but important: sleep enough. When you're tired, everything feels ten times harder. Try going to bed around the same time each night. Aim for seven to eight hours of sleep. Good sleep is one of the most basic parts of how to stay motivated.

7. Spend Time with Positive People

The people around you matter. Talk to friends who encourage you and lift you up. Try to limit time with people who complain constantly or bring you down. Positive people give you energy and fresh ideas. They remind you that success is possible. Having good people around you makes staying motivated so much easier.

8. Reward Yourself

When you finish a task, give yourself a little reward. Maybe it's a snack you enjoy, a short break, or an episode of your favorite show. These rewards teach your brain that working feels good. They also make starting the next task feel less difficult.

Ever wonder why your motivation just disappears? Let's figure it out together. Understanding what kills motivation is just as important as knowing how to stay motivated. Here are the most common reasons.

1. Your Goals Are Too Big

Sometimes we set goals that feel impossible. When you look at a huge goal without any small steps, your brain says "no way, that's too much." You feel overwhelmed before you even begin. The fix? Break those big goals into daily actions you can actually complete.

2. You Don't See Results Fast

You're working hard, but nothing seems to change. This is really frustrating, right? Here's the truth: good things take time. Keep a journal where you write down small improvements. You might be making progress without realizing it. Looking back at your journal helps you see how far you've come.

3. You Compare Yourself to Others

You scroll through social media and see other people succeeding. Suddenly, you feel bad about yourself. But here's what you need to remember: everyone moves at their own speed. Someone else's journey has nothing to do with yours. Focus on your own progress instead of watching others.

4. You Feel Alone

Trying to do everything by yourself is hard. Humans need support and encouragement from others. Without it, motivation gets weak fast. Try joining a group with similar goals, or just tell your friends what you're working on. Sharing your journey makes it easier to continue.

5. You're Too Tired

This is simple: when your body has no energy, you can't stay motivated. You're running on empty. Rest isn't laziness - it's necessary. Rest actually gives you the power to keep going. Take breaks and listen to what your body is telling you.

6. You Don't Believe in Yourself

When you keep thinking "I'm not good enough" or "I can't do this," motivation dies. These negative thoughts are really powerful. Try replacing them with more realistic, positive ones. Think about things you've succeeded at before, even if they were small. You're more capable than you think.

Some habits slowly kill your motivation without you even noticing. Let's talk about what to avoid if you want to know how to stay motivated long-term.

1. Checking Your Phone Too Much

Every notification, every scroll through social media - it all breaks your focus. And each time you check your phone, you lose a bit of energy and time. Try putting your phone in another room when you're working. Check it only at specific times you decide on. You'll be surprised how much this helps.

2. Saying Yes to Everything

When you say yes to every request, you spread yourself too thin. You end up busy all the time but never finish your own important goals. It's okay to say no. In fact, learning to say no to things that don't help your main goals is important. Protect your time and energy; they're limited.

3. Working Without Breaks

Some people think they should work for hours without stopping. But this actually makes you exhausted and less productive. Your brain needs rest to work well. Take a five to ten minute break every hour or so. These short breaks help you work better and stay motivated for longer.

4. Waiting for Perfect Conditions

Do you wait until everything feels just right before you start? Here's a secret: perfect conditions never come. There will always be something not quite right. Start now with what you have. Action creates motivation, not the other way around. This is a key part of how to stay motivated: you don't wait to feel ready, you just begin.

5. Skipping Meals

Your brain needs food to function. When you skip meals, you feel weak and can't focus properly. Make time to eat healthy food at regular times during the day. Good nutrition supports your energy levels and keeps your motivation up.

6. Ignoring Your Emotions

Pushing your feelings down doesn't make them disappear. Ignored emotions come back stronger and kill your motivation later. Take time to understand how you're feeling. Talk to someone you trust or write in a journal. Dealing with emotions in a healthy way protects your motivation.

7. Living Without a Schedule

When every day is completely different, your brain uses extra energy just deciding what to do. Create simple routines, especially for mornings and evenings. Routines save mental energy for the work that really matters. They also build discipline that supports your motivation over time.