What is motivation, and why does it sometimes disappear?

Have you ever wondered why some days you wake up ready to take on the world and other days just getting out of bed feels like a struggle? The answer often comes down to one small but powerful word: motivation.

So, what exactly is motivation?

In simple terms, it's what drives us to take action. It’s the inner fuel that propels us toward a goal, whether that be building healthier habits, pursuing a personal dream, or simply checking things off your to-do list.

Motivation can come from within or from outside influences. Intrinsic motivation occurs when we do something because it feels good, fulfilling, or meaningful. Extrinsic motivation, on the other hand, is driven by external rewards, such as praise, money, deadlines, or pressure from others.

For example, you might start jogging every morning because it clears your mind and boosts your mood (intrinsic motivation), or because you signed up for a race and don't want to let your team down (extrinsic motivation).

Why does motivation fade?

Many people blame themselves when they "lose motivation." But here’s the truth: that’s normal. No one feels motivated all the time. Motivation naturally rises and falls depending on your mood, energy levels, life circumstances, and even your environment.

Additionally, if your goals feel too big or too far away, it’s easy to become discouraged. That’s why relying only on willpower doesn't work in the long run. What matters more is building a system based on self-awareness, realistic habits, and consistency.

How can you find or regain your motivation?

Here are a few practical tips to help you stay on track, even when your motivation dips.

• Know your "why": Remind yourself why your goal matters to you. Having a strong reason will give you strength when things get tough.

• Start small: Focus on taking one small step at a time. Small victories build momentum.

• Design your environment: Surround yourself with reminders, people, and spaces that support your goals.

• Celebrate your progres: Acknowledge and reward yourself for every step forward, no matter how small.

• Be kind on off days: Not every day will be productive, and that’s okay. Motivation isn't constant, and rest is part of growth.

Motivation gets you started, but habits keep you going.

Motivation is a great spark, but it’s not the entire engine. What creates lasting change is a combination of healthy routines, realistic planning, and compassionate discipline—the kind that propels you forward without wearing you down.

Ultimately, motivation isn't magic. It's something you can understand, nurture, and work with. When you pair motivation with consistency and self-compassion, you’ll start to notice real, lasting progress, even on days when your motivation is low.